By James Antun
Simply put, a serious outdoorsman requires a serious conditioning routine. Hiking through the wilderness for distances of 20 miles or more with gear that can weigh anywhere from 20-50lbs is no task for the weary or faint of heart. Hunting, fishing, and camping for 48-72 hours or more means your body must be a well-oiled machine in order to navigate miles of rugged terrain, scale a mountain, and track elusive game. Most importantly for a hunter is to have the strength, endurance, and steady hands to land a clean shot once you have found your target, because a second chance may not be in the cards.
As an outdoorsman cardiovascular training is crucial, because extreme temperatures combined with long distances can tax the body dramatically. Poor circulation and a lack of endurance can be the differentiating factor between you enjoying your scenic expedition, to a bad bout of heat stroke, hypothermia, or just being miserably exhausted.
Muscular endurance and functional strength are also a necessity because you will need to carry yourself and your gear over distances that the average person nowadays would not dare, and return with enough strength to bring your equipment and your bounty back to civilization so you may tell the tale.
Mobility and flexibility is also necessary to avoid injury while you are out in the elements. If you are scaling steep hills or climbing into a tree stand you wouldn’t want to tweak your back, shoulders, or knees with simple movements that you may currently take for granted.
The following sample conditioning plan consists of some key elements that you will want to incorporate into your routine to make sure your body is primed for the primal endeavor of venturing out into the wilderness to fulfill your wanderlust:
Pushups 3-5 sets x 10-20 reps
Pull-ups 3-5 sets x 5-10 reps
Bodyweight squat 3-5 sets x 10 reps
Bodyweight lunge 3-5 sets x 10 reps
Kettlebell swings 3-5 sets of 20-30 reps
Neutral plank 3-5 sets 1-2min each
Side plank 3-5 sets 30-60sec each
Russian twists 3-5 sets 20 reps each
Wood chops & sword pulls 3-5 sets at 15 reps each
Jogging at 60-70% max effort for 2-3 miles
Uphill walking at 50% max effort for 45min
Bear crawls 3-5 sets x 20 yards
Side shuffles in pushup position 3-5 sets x 10 yards
Tire flips 3-5 sets x 20 reps
Sled push 3-5 sets x 100 yards
Sled pull 3-5 sets x 100 yards
Farmers carry 3-5 sets x 50-100 yards
Ear to shoulder stretch 30-60 seconds per side (ask for 8 Flags Chiropractic E-book)
Seated toe-touch 30-60 seconds
V-sit and reach 30-60 seconds; reach for each foot 30-60 seconds as well
Prone heel to buttock stretch 30-60seconds
Standing calf stretches 30-60seconds
Foam rolling for areas of tension (ask for 8 Flags Chiropractic E-book)
Day 1 - Stretching/mobility, functional training, core endurance, and cardiovascular training
Day 2 – Stretching/mobility, strength training, and cardiovascular training
Day 3 – Active rest: stretching/mobility, and core endurance
Day 4 – stretching/mobility, functional training, core endurance, and cardiovascular training
Day 5 – stretching/mobility, strength training, and cardiovascular training
Day 6 – stretching/mobility, functional training, and cardiovascular training
Day 7 – Active rest: stretching/mobility, and core endurance
As with any workout plan you should consult your doctor before beginning any fitness routine. It is highly recommended that you tailor the frequency and intensity of these exercises to your current fitness level, as well as your specific goals. Be aware of injuries or limitations you may have, and make modifications appropriately.
Author: James Antun D.C., M.S. Human Anatomy & Physiology Instruction, B.S. Exercise Science, certified personal trainer
Co-owner of 8 Flags Chiropractic in Amelia Island, FL