Prepping for your Western Hunt – 4-Week Exercise Plan

Aug 29, 2024

4-Week Exercise Plan for Your Western Hunt

Preparing for a Western hunt for antelope, elk, or mule deer demands a level of physical fitness that shouldn’t be underestimated. The rugged terrain, high altitude, and long hours on foot require a well-rounded fitness routine. This 4-week exercise plan will help you build the necessary endurance, strength, and flexibility to maximize your hunting experience.

Scouting during an elk hunt in Wyoming.

Photo Credit: Mule Deer Hunt – Poker Creek Camp / Cokeville / Wyoming

 

Key Fitness Components for a Western Hunt

 

  1. Cardiovascular Endurance: Essential for maintaining stamina during long hikes over varied terrain.

     

  2. Strength: Focuses on the lower body, core, and upper body to handle the physical demands of the hunt, including carrying gear and field dressing game.

     

  3. Flexibility and Mobility: Improves range of motion and reduces the risk of injury, especially when navigating uneven ground.

  4. Balance and Stability: Helps with moving over rocky terrain and maintaining shooting accuracy in challenging positions.

Hunter shown with mule deer harvest on a hunt in Santa Clara, Utah.

Photo Credit: Mule Deer Hunt / Santa Clara / Utah

Week 1: Building a Foundation

 

Objective: Establish a baseline of cardiovascular endurance and strength.

  • Cardio: 3 days a week, 30 minutes of steady-state cardio (hiking, brisk walking, or cycling).

     

  • Strength: 2 days a week, full-body workouts focusing on major muscle groups.
    • Squats: 3 sets of 12 reps
    • Push-ups: 3 sets of 15 reps
    • Plank: 3 sets of 30 seconds
    • Lunges: 3 sets of 12 reps per leg
  • Flexibility: 2 days a week, 15 minutes of stretching focusing on hamstrings, quads, hip flexors, and shoulders.
      Dillon Montana, Elk Hunt, Packout showing hunters loaded down with meat.

      Photo Credit: Elk Hunt / Dillon / Montana

      Week 2: Increasing Intensity

      Objective: Build on your foundation by increasing intensity and incorporating more targeted exercises.

       

      • Cardio: 3 days a week, 30-45 minutes with added intensity (hill climbs or intervals).
      • Strength: 3 days a week, continue full-body workouts with increased weight or reps.
        • Step-Ups with Weight: 3 sets of 10 reps per leg
        • Deadlifts: 3 sets of 10 reps
        • Push-ups with Variations: 3 sets of 15 reps
        • Core Circuit: 3 sets of 15 reps each (bicycle crunches, mountain climbers, leg raises)
      • Flexibility and Balance: 2 days a week, 15-20 minutes focusing on dynamic stretches and balance exercises.
        • Single-Leg Balance: 3 sets of 1 minute per leg
        • Dynamic Stretching: Hip openers, arm circles, walking lunges

          Man hiking in colorado with elk skull and antlers that he's packing out.

          Photo Credit: Colorado Archery Elk Hunt / Moffat / Colorado

          Week 3: Peak Conditioning

          Objective: Reach peak conditioning with longer, more intense workouts.

          • Cardio: 4 days a week, 45-60 minutes with a focus on endurance (long hikes with a pack, trail running).

          • Strength: 3 days a week, emphasizing lower body and core.
            • Weighted Squats: 4 sets of 10 reps
            • Pull-Ups or Rows: 3 sets of 8-12 reps
            • Walking Lunges with Weight: 4 sets of 12 reps per leg
            • Core Stability: 4 sets of 20 reps (Russian twists, side planks)
          • Flexibility and Mobility: 3 days a week, 20 minutes focusing on full-body flexibility and mobility drills.
            • Foam Rolling: 5-10 minutes on major muscle groups
            • Yoga or Pilates: Focus on hips, shoulders, and lower back

          Photo Credit: Butte Creek Archery Elk Hunt / Cody / Wyoming

          Week 4: Pre-Hunt Preparation

          Objective: Maintain peak fitness while tapering intensity to prepare for the hunt.

          • Cardio: 3 days a week, 30-45 minutes at a moderate pace, incorporating pack training (hiking with your hunting pack).
          • Strength: 2 days a week, lighter full-body workouts.
            • Bodyweight Exercises: Squats, lunges, push-ups, planks
            • Light Resistance Band Work: Focus on shoulders, back, and core
          • Flexibility and Recovery: 3-4 days a week, 20-30 minutes.
            • Active Recovery: Light stretching, foam rolling, walking
            • Breathing Exercises: Practice deep, controlled breathing to prepare for high-altitude conditions
          Hunters in Wyoming on an archery elk hunt, shown with harvested elk.

          Photo Credit: Trophy Mule Deer Hunts / Thayne / Wyoming

          Additional Resources

          For those looking to dive deeper into their preparation, consider these resources:

          • “Training for the Backcountry” by Steve House: A comprehensive guide on preparing for high-altitude and backcountry activities.
          • Mountain Tactical Institute: Offers specific training plans tailored for hunters and mountain athletes.
          • HuntingFit.com: Provides workouts, nutrition tips, and general fitness advice for hunters.

          By following this 4-week plan, you’ll be well-prepared physically to tackle the challenges of a Western hunt. Remember, consistency is key, and the more effort you put in now, the more rewarding your hunt will be.

            Plan a Western Hunt