Get Fit For Fall

At first glance, exercise and hunting do not seem to go together. However, think about the early primitive hunters. Hunters and gatherers had to be strong and fast to be successful in surviving.

The modern hunter has so many advantages that being in shape doesn’t cross the average hunter's mind. That is until they are field-dressing an animal and dragging or packing it out. Most hunters have been there. Slowly peeling off layers of clothes and gasping for air as they drag an animal out. It can be a humbling experience. Another example would be moving on a deer or turkey and running, jumping, and sprinting if needed to make the hunt successful. Growing up and chasing turkeys in middle Tennessee it is almost a necessity to be able to adjust and move quickly to cut off a gobbling Tom.

So how can we be better hunters? I believe that being consistent in the gym is just like being consistent in scouting and hunting prep such as shooting. One of the best ways to get in shape is cross-training mixed with good strength and endurance work. I have prepared 5 examples of cross-training style workouts and an example week of strength and endurance training.

Happy training and happy hunting this fall. If you have workout questions please feel free to reach out to me online. (matt_hewett on IG)

Workout 1:

5 Rounds:
200’ Dumbbell Farmer’s Carry
Into:
5 Rounds:
20 Push-ups
10 DB Alternating Lunges (20-50lb Dumbbells)
Into:
200’ Dumbbell Farmer’s Carry

Workout 2:

As Many Rounds as Possible in 20:00
400m Run
5 Pull-ups
20 AbMat Sit-ups

Workout 3:

5 Rounds for Time:
15 Kettlebell Swings
10 Box Jumps (18-24-inch box)
15 Burpees

Workout 4:

800m Run with 10-20lb Medicine Ball
Into:
7 Rounds:
5 Deadlifts @ 225lb
10 Bench Press @ 135lb
20 Lying Leg Raises

Workout 5:

Calorie Bike:
5 Sets;
2:00 @ easy pace
1:00 @ moderate pace
:30 @ fast pace
:10 @ max effort
Rest 2:30 between sets

Or Track

400m easy warm-up
5 sets:
400m Run @ moderate pace
*rest 1:00
200m Run @ moderate to fast pace
*rest :45
100m Run @ Sprint Pace
*rest 3:00 between sets

Example Week of Strength Training (3 Days a Week)

Day 1: Strength (Upper Push/ Total Body)

Hang Clean or Power Clean
2 sets of 4 Warm-up
4 sets of 3 working @ 70-80% of 1RM
Bench Press:
2 Sets of 5 Warm-up
4 sets of 5 repetitions at 70-80% of 1RM
Accessory Work:
3 sets of 10 Inverted Rows – Bar or Ring
3 sets of 15 Bench Dips
3 sets of 12 Dumbbell Alternating Hammer Curls
2 sets of 1:00 Push-up Plank Hold

Day 2:

Strength Work:
Back Squat or Front Squat
2 sets of 5 Warm-up
4 sets of 4-5 repetitions at 70-80% of 1RM
Lower Body Accessory Work & Core
3 sets of 6 Dumbbell Single Leg Romanian Deadlifts
3 sets of 1:00 Weighed Dumbbell Wall Sit
3 sets of 15 Weighted Sit-ups
3 sets of 20 Russian Twists

Day 3:

Strength Work
(Overhead Pressing, Vertical Pulling)
4 sets of 8 Dumbbell Arnold Press
2 sets of 10 Dumbbell Front, Side, and Lateral Raise (5-10lb dumbbells)
4 sets of 5 Pull-ups (Mix Grip- Prone, Supine, Neutral)

Example Week of Endurance Training: (3 days a week)

Day 1:

Bike Intervals
5:00 easy Warm-up
3 Rounds:
2:30 at easy/moderate pace
*rest 1:00
1:30 @ moderate/fast pace
*rest 1:30
:30 @ fast pace
*rest 3:00 between rounds

Day 2:

30:00-45:00 of calorie bike, jog, ruck, or row at 60-65% of max heart rate
*for western style hunts this would be a great place to add in a pack with 45-90lb*

Day 3:

Track:
400m easy jog
10 x 100m run @ 70% effort
*rest 1:00 between