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bowrunner

bowrunner

Active Member
Oct 13, 2015
299
9
Illinois
Johnsd16, staying strong with lifts are very good and a full body workout a few times a week is great. As far as training for mountains and higher elevation. I like using the stationary bike and keeping up a pretty fast and higher resistance pace for as long as you can. Builds lean muscle and keeps your heart rate up higher for extended periods of time. give it a try
 
Finsandtines

Finsandtines

Very Active Member
Jun 16, 2015
586
177
Florida
johnsd16 said:
I've been swimming 5-6 mornings/week, around 90-120 min 4000-7500 yards which translates to 1000-2000+ calories or so, depending on intensity and condition, probably more initially. Arm strength has come a long ways, but I need to start in on the weights. I started dieting in August at 263 lbs and got down to the mid 220s before starting to swim, and now have gotten to 210, but went from 40-42 pants to 34-36 so shrinking size but not dropping a ton of weight now. I want to get down to 185-190. Also do spin class one morning a week for 45 min which I find hard. Bike calculator says 700-800 calories per session. I also try to do 22 stories in the building I work, at a good pace most weekdays once or twice per day.

For those that haven't tried swimming it can really help with calorie burn and hip flexor strength if you kick (especially with training fins) and isn't hard at all on knees/hips. Shoulders are another story.

My question is for guys that have trained for hunting and do a lot of up and down, what leg exercises or programs have been the highest yield for making the loaded up and down hikes easier? Lunges +/- weight? High weight vs high rep back/front squats? Hip machine?

I plan to get back in the weights to fight through swimming plateaus and want to have a good leg plan for hills to mix in with upper body stuff that is focused on swimming faster.
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I will try to keep it somewhat short. It sounds like what you're doing is a good start. I can share with you my personal experience last year with my first time truly testing my physical abilities while hunting. I will say while it was one of the most physically demanding things I have done, I was well trained and prepared for the task! Having no idea what to expect but being able to somewhat imagine as fitness is my background, I've always had a good solid base of strength and done lots of "functional" movements and bodyweight exercises. This a result of having three herniated disks, spinal stenosis, and degenerative disc disease up my spine. And also from having back surgery 17 years ago. My cardio consisted of a stair climber, a rowing machine, and a treadmill. I usually started with 10 to 15 minutes on the stepper, ran sprint intervals on the treadmill, usually for about 8 to 12 minutes, then switched to the rower and finished off with some power by doing 5 to 10 minutes. Some days I would do more, and some days I would do less if I was also doing strength exercises. Lots and lots and lots of lunges and squats! Step ups are also an incredible exercise to incorporate. Deadlifts will help you as well any other deceleration type leg movements. Lots and lots of lunges! And whatever you do, don't forget to do your core work every day that you work out. You'll need it when you're carrying out a backpack full of dinner! Good luck and don't forget to do lots of squats and lunges!
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Finsandtines said:
I will try to keep it somewhat short. It sounds like what you're doing is a good start. I can share with you my personal experience last year with my first time truly testing my physical abilities while hunting. I will say while it was one of the most physically demanding things I have done, I was well trained and prepared for the task! Having no idea what to expect but being able to somewhat imagine as fitness is my background, I've always had a good solid base of strength and done lots of "functional" movements and bodyweight exercises. This a result of having three herniated disks, spinal stenosis, and degenerative disc disease up my spine. And also from having back surgery 17 years ago. My cardio consisted of a stair climber, a rowing machine, and a treadmill. I usually started with 10 to 15 minutes on the stepper, ran sprint intervals on the treadmill, usually for about 8 to 12 minutes, then switched to the rower and finished off with some power by doing 5 to 10 minutes. Some days I would do more, and some days I would do less if I was also doing strength exercises. Lots and lots and lots of lunges and squats! Step ups are also an incredible exercise to incorporate. Deadlifts will help you as well any other deceleration type leg movements. Lots and lots of lunges! And whatever you do, don't forget to do your core work every day that you work out. You'll need it when you're carrying out a backpack full of dinner! Good luck and don't forget to do lots of squats and lunges!
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Good advices right here. Lunges and squats. Could always do burpees also. Something else to think about for the hunt have a good fitting pair of boots cause all the leg exercises wont matter if your in pain.
 
Bonecollector

Bonecollector

Veteran member
Mar 9, 2014
5,862
3,667
Ohio
Took yesterday off; Going to attempt to run between the rain today. I downloaded a new run-app. I'll see how it works and report back.
 
johnsd16

johnsd16

Active Member
Mar 16, 2014
353
4
N Idaho
Thanks a ton!!! Sounds like lunges are the ticket. I'll start with those and probably some single leg step ups with weight and single leg body weight squats on a platform. Core work is rarely an issue for swimmers, 20-30 min/workout of dedicated core is just part of training.
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Today rode the recumbent bike for 35 mins on cross training setting got 10.4 miles

Abs/core
Crunches 2 sets 25
Planks hold 30 seconds 4 reps
Back crunches/supermans 2 sets 10


Legs
Hip abduction 3 sets 10....30#
Hip extension 3 sets 10....30#
Leg curls 3 sets 10......30#

Arms
Biceps curl 3 sets 10 20#
Shoulder press 3 sets 10 20#
Triceps press 3 sets 10 20#
Chest fly 3 sets 10 20#
Bench press 3 sets 10 20#
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Took Saturday off working out really didn't have a choice. Worked 9am -10pm then as im leaving work get a call from wife saying we had to go to triage cause she was having weird pains. Where at the triage till 230 am when they finally released us after making sure she wasnt in premature labor. Baby was happy and moving the whole time on the monitor.

Today did my third training run for the week. Thinking im going to repeat this weeks training for next week instead of jumping to week for to give my knee time to adjust. It felt better today then it has in a week.



Then today was weigh in day and lost another 4 pounds to put me down 56 pounds and super close to getting under 300
 
Bonecollector

Bonecollector

Veteran member
Mar 9, 2014
5,862
3,667
Ohio
I tried the app "RunKeeper". Seemed very similar to mapmyrun.
I did 11 miles on Friday night and it was neat to see the graphs, splits, and such.
Hiked 2-3 miles Saturday turkey hunting.
Then Saturday afternoon I cut and carried 6-7ft long logs up a 40yd hill filling a truck and trailer.
Quite the weekend workout!
 
T

tim

Veteran member
Jun 4, 2011
2,423
1,072
north idaho
I started my morning walks. total distance was only 1.6 miles round trip, but over 600feet of vertical elevation gain. Thursday I will do the other hill and next week start on both hills. when I do both hills, it is just over 2 miles with 1100 vert in elevation gain. No flat land where I live.
 
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