MTNTOUGH Trainer Jimmy Alsobrook brings you this incredibly effective workout specifically designed to help you endure deadfall. Every hunter who has spent time in the backcountry with a heavy pack knows how devastating traversing deadfall can be.
This workout, done over the course of a few weeks, can help you tremendously in the "wicker basket" this fall.
This workout consists of two warm-ups to open up your hips, increase your mobility and range of motion, and get your heart-rate pumping a little bit. This part is VERY important, so be sure you compete all the reps and rounds.
Next is the meat of the workout. We will be working mainly on the Versa-Climber. If you don't have access to one of these, you can use a Stair-master, Jacob's Ladder, Treadmill at an incline, or even a spin bike. We just need something to get your legs pumping and your heart-rate jacked! Whatever you use, make sure you track your numbers on each interval, whether that number is feet, miles, calories... It just needs to be something you can add up, and see improvement on when you do the workout next time.
Warmup #1: 3 Rounds
- Hip Thrusters - 10
- Bandwalks - 20 (10 each side)
- MTN Climbers (with pause) - 20 (10 each side)
Warmup #2: 2 Rounds
- Forward Hurdles - 10 (5 each side)
- Backward Hurdles - 10 (5 each side)
- Lateral Lunges - 10 (5 each side)
- Touchdowns - 10 (5 each side)
The Workout: 7 Rounds
- Versa-Climber Sprint - 1 min (increase by 30 sec each round)
- Front Rack Step-ups - 10 (5 each side)
- Pullups - 5
For the Warmups, make sure you progress through them slowly, each rep should be done with intention, and good form. Bandwalks are to be done laterally, as in the video. MTN Climbers are to be done with a 2 second pause as your knee touches your elbow. A touchdown is to an RDL as a deadlift is to a squat, there should be a bend in the knee and hinge forward in your hips without bending your back.
For the Workout, the goal is to maintain a pace for the entire interval without slowing or stopping. This pace should naturally decrease as you get into the longer intervals. You still want to be going for max numbers! With the step-ups, use a comparable weight to what you would have in your pack. If you tend to have a 50lb pack, use two 25lb dumbbells. We like to prepare for a situation where we are packing out an elk and our pack in close to 100lbs, so some of our guys pushed their weight to two 55lb dumbbells. If you are not comfortable with this weight, we recommend not attempting it.
If you have any questions about the form of these exercises, or specifics about the workout, please don't hesitate to reach out to us at firstname.lastname@example.org.
Give it a try and BE MTNTOUGH!