Last Minute Endurance Plans For Those Early Season Hunts
By: B4H Trainer Megan Verbout
We all know that as season gets closer, it becomes crucial to start preparing; we get our gear squared away, we drive for hours to spend our weekends scouting, we shoot our bows, and we plan to take time off work. While all of these things are important, we often overlook preparing our bodies the early season.
Making sure that you are physically prepared for the heat, terrain, and the potential altitude changes can make or break it when it comes to filling your tag this season. With that being said, there is no time like the present to get in the gym and begin your endurance training for the early season.
Endurance-focused strength training works the body’s muscles in a way that enhances their ability to perform work over a prolonged period of time. This characteristic makes this specific style of strength training beneficial to many aspects of bowhunting.
Implementing an endurance-focused strength training routine in the last couple weeks before your early season hunt will absolutely increase your chances for an opportunity; it will help you to move more efficiently across terrain, to hold your bow at full draw for a longer period of time, and make packing in and out exponentially easier.
If you’re looking for somewhere to start, this two week program can be used to get you back in the gym with the purpose of dominating your early season hunts. Use this workout plan as a two week guide to endurance training; complete the five workouts the first week and then run through them again the second week ensuring adequate rest between working the same major muscle groups.
Characteristics of an endurance-focused strength training program include:
-High repetitions (12-25 reps/set, 2-4 sets)
-Low Intensity (50-70% of your one rep maximum)
-Training 3-5x per week
-Allowing 2-5 days of rest between working the same major muscle groups
Essentially, you are taking your average strength training workout, decreasing the amount of weight that you are lifting, and increasing the number of reps per set.
After each workout, cardio should be implemented in the form of either steady state or HIIT for 25-30 minutes. This will not only help build those leg muscles post-workout, but also continue burning extra fat and assist in the recovery process.
WEEK 1 and 2:
DAY 1-LEG DAY
-Box Step-Ups with Weight (4x12 each leg)
*This may be done with either a barbell or dumbbells, but I recommend doing a little of both. A barbell will simulate the distribution of weight in which will be used to carry your pack while using dumbbells will contribute to your balance and stability during the step up.
-Normal Stance Squat (3x12)
-Leg Press-Feet High and Wide (4x15)
-Leg Press-Feet Middle and Close (4x15)
-Hamstring Curl (3x20)
-Squat Jumps (3x20)
-Walking Overhead Lunges (3x12 each leg)
-Dumbbell Thrusters (4x20)
-Calf Raises with weight (4x15)
DAY 2-BACK AND BICEPS
-Pull-ups (3x to failure)
-Lat Pulldown (4x15)
-V-bar pulldown (4x15)
-Seated Cable Row (4x15)
-One Arm Dumbbell Row (4x12 each arm)
-Straight Arm Cable Pulldown (3x12)
-T-bar Row (4x12)
-Barbell Curl (4x12)
-Reverse Barbell Curl (4x12)
-Dumbbell Alternating Biceps Curl (3x15 each arm)
-Medicine Ball Speed Curls (3x1 minute)
DAY 3-CHEST AND TRICEPS
-Wide Push-ups (4x to Failure)
-Cable Flyes (4x20)
-Incline Chest press (4x15)
-Single Arm Dumbbell Chest Press(3x12 each arm)
-Bench Dips (4x20)
-Dumbbell Kickbacks (3x12 each arm)
-Cable Tricep Pushdowns (3x15)
-Dumbbell Shoulder Press (4x20)
-Arnold Press (4x15)
-Dumbbell Front Raise (4x15)
-Dumbbell Lat Raise (4x15)
-Reverse Pec Deck Flyes (3x15)
-Barbell Straight Arm Raise (3x15)
-Kettlebell Upright Row; Normal Speed (4x10)
-Kettlebell Upright Row; Slow Tempo (4x10)
-Face pulls (4x20)
DAY 5-LEG DAY #2
-Stiff Leg Deadlift (4x12)
-Box Squat (4x12)
-Lunge into Reverse Lunge with weight (4x10 each leg)
-Banded Lateral Walk (4x10 each side)
-Dumbbell Romanian Deadlift (3x15)
-Leg Extensions (4x20)
-Barbell Bench Step-Up (4x10 each leg)
- Wall Sit (3x1 min)
-Cable Kickback (3x15)
-Calf Raises with Weight (4x20)