NasssTNate
FNG
if anyone is looking for ideas, this is how my April/May is shaping out. I live in CO and am planning some elk and bear hunts. I also rock/ice/alpine climb, so my routine and diet are tailored accordingly. Would not recommend jumping right into this if you haven’t been training already. I’ll change up the routine/approach entirely after these four weeks for next month and move into a month of KB, barbell, more rucks/backcountry trips and more Mtn Tough style workouts, with less running and calisthenics. I try to minimize running in general-I’ve found pounding is not good for the spine over the years. All the runs below will be trail runs, which I find are easier on my joints/spine.
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Week 1
Monday: 5am Hard Run. 5-6mi, 300-600ft vert. Sub 9:00/mi pace. Fast until afternoon. 15min stretches before bed.
Tuesday: 5am ~15min warmup: easy Run 1mi, dynamic stretches (very similar to the Mtn Tough Warmup). 45minutes Calisthenics over lunch consisting of 1min continuous pullups and pushups (alternate as needed but keep going). Rest 1 min. 15rounds. Then abs. Stretch before bed.
Wednesday: same as Monday
Thursday: similar to Tuesday, but routine with muscle ups, pike pushups, pushups, dips, toes to bar, pullups. Typically use HeriaPro App.
Friday: 5am ruck with 65#, 3-4mi, 1000ft vert. Run 3mi at lunch easy. Or backpacking
Saturday: easy calisthenics and stretches or yard work, walking.
Sunday off
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Second week: repeat first week
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Third week (Peak for the month - destroys your legs, so back off if needed):
Monday: Mtn Tough style leg workout (eg bear tooth) 60min
Tuesday: hard run 5-6mi
Wed: morning easy run and dynamic stretch. upper body weighted calisthenics 45-60min.
Thursday: Legs: 3 sets (with 35# dumbells and no rest) of: 15 split leg squats per leg, 15step ups each leg, 30 goblet squats, 15 single leg rdl each leg, 30 lunge steps. Rest 2mins. After three rounds of this do 4 final rounds of 45sec each with 15sec rest: broad jumps, crab walks, split squat jumps, tip toe wall sits. Workout should take about 60’ with little rest and will destroy your legs.
Friday: easy run 3-5mi
Saturday: 65# ruck, 3-6mi, 1500ft vert or backpacking/scouting or alpine climbing
Sunday: off
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Fourth week: similar to first week but dialed back intensity, likely take Monday off and just do some walking to let legs recover more, duration based on how you feel.
______
General:
8hrs sleep each night. No dairy, limit gluten and sugar. Intermittent Fasting 4-5days a week. 1g protein/lb of body weight. I keep my body fat at 12-15%.
Just wanted to share, but would be happy to get feedback or suggestions too, cheers.
__________________
Week 1
Monday: 5am Hard Run. 5-6mi, 300-600ft vert. Sub 9:00/mi pace. Fast until afternoon. 15min stretches before bed.
Tuesday: 5am ~15min warmup: easy Run 1mi, dynamic stretches (very similar to the Mtn Tough Warmup). 45minutes Calisthenics over lunch consisting of 1min continuous pullups and pushups (alternate as needed but keep going). Rest 1 min. 15rounds. Then abs. Stretch before bed.
Wednesday: same as Monday
Thursday: similar to Tuesday, but routine with muscle ups, pike pushups, pushups, dips, toes to bar, pullups. Typically use HeriaPro App.
Friday: 5am ruck with 65#, 3-4mi, 1000ft vert. Run 3mi at lunch easy. Or backpacking
Saturday: easy calisthenics and stretches or yard work, walking.
Sunday off
________
Second week: repeat first week
________
Third week (Peak for the month - destroys your legs, so back off if needed):
Monday: Mtn Tough style leg workout (eg bear tooth) 60min
Tuesday: hard run 5-6mi
Wed: morning easy run and dynamic stretch. upper body weighted calisthenics 45-60min.
Thursday: Legs: 3 sets (with 35# dumbells and no rest) of: 15 split leg squats per leg, 15step ups each leg, 30 goblet squats, 15 single leg rdl each leg, 30 lunge steps. Rest 2mins. After three rounds of this do 4 final rounds of 45sec each with 15sec rest: broad jumps, crab walks, split squat jumps, tip toe wall sits. Workout should take about 60’ with little rest and will destroy your legs.
Friday: easy run 3-5mi
Saturday: 65# ruck, 3-6mi, 1500ft vert or backpacking/scouting or alpine climbing
Sunday: off
______
Fourth week: similar to first week but dialed back intensity, likely take Monday off and just do some walking to let legs recover more, duration based on how you feel.
______
General:
8hrs sleep each night. No dairy, limit gluten and sugar. Intermittent Fasting 4-5days a week. 1g protein/lb of body weight. I keep my body fat at 12-15%.
Just wanted to share, but would be happy to get feedback or suggestions too, cheers.