Fitness plan from Chat GPT

[mad_angler]

I asked Chat GPT this question: "create fitness plan for elk hunting. 4 days per week. Include 1 day running and 1 day rucking"
(I wanted the day of running to maintain my current running fitness. I added the day of rucking which will really be just wearing my hunting pack.)

What do you think of what it gave me?

Weekly Fitness Plan for Elk Hunting​

Day 1: Strength Training​

• Warm-Up (10 minutes)
  
  • Dynamic stretches (leg swings, arm circles)
  • Light jogging or cycling
• Workout (45-60 minutes)
  
  • Squats: 3 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-12 reps
  • Lunges (walking or stationary): 3 sets of 10 reps per leg
  • Pull-Ups or Lat Pull-Downs: 3 sets of 6-10 reps
  • Plank: 3 sets of 30-60 seconds
• Cool Down (10 minutes)
  
  • Static stretching focusing on legs, back, and shoulders

Day 2: Running​

• Warm-Up (10 minutes)
  
  • Dynamic stretches and light jogging
• Workout (30-45 minutes)
  
  • Steady-state run: 30-45 minutes at a moderate pace (aim for a conversational pace)
  • Alternatively, incorporate interval training: 5 minutes easy, 1 minute fast, repeat for 30 minutes
• Cool Down (10 minutes)
  
  • Walk for 5 minutes followed by static stretching

Day 3: Rucking​

• Warm-Up (10 minutes)
  
  • Dynamic stretches focusing on the legs and back
• Workout (60 minutes)
  
  • Ruck with a weighted backpack (start with 20-30 lbs):
    • Walk at a brisk pace for 60 minutes on varied terrain if possible.
    • Focus on maintaining good posture and engaging your core.
• Cool Down (10 minutes)
  
  • Walk for a few minutes followed by static stretching

Day 4: Mixed Cardio & Core​

• Warm-Up (10 minutes)
  
  • Dynamic stretches and light jogging
• Workout (45-60 minutes)
  
  • Circuit Training (3 rounds):
    • Mountain Climbers: 30 seconds
    • Kettlebell Swings: 15 reps
    • Box Jumps or Step-Ups: 10 reps
    • Russian Twists: 15 reps per side
    • Burpees: 10 reps
• Core Finisher (10 minutes)
  
  • Bicycle Crunches: 3 sets of 15 reps per side
  • Side Plank: 3 sets of 30 seconds per side
• Cool Down (10 minutes)
  
  • Static stretching focusing on all major muscle groups

Additional Tips:​

• Nutrition: Ensure you’re fueling your body with a balanced diet rich in protein, healthy fats, and carbohydrates to support your training.
• Hydration: Stay well-hydrated, especially on rucking and running days.
• Rest: Allow adequate recovery time between workouts. Listen to your body and adjust intensity as needed.

This plan will help build the strength and endurance necessary for the physical demands of elk hunting. Adjust weights and distances based on your current fitness level and progress over time. Happy training!

 

[Coach Chris]

My job is secure

 

[TxLite]

My job is secure

Out of curiosity, what would you change

 

[LCguy]

No upper body lifting, the lower body and back lifting both leave much to be desired (need more posterior chain, upper back, calves, etc.). From a pure strength standpoint, the rep ranges of the big compound lifts are a little high, probably want more in the 3-6 range. Most studies show that you need to exercise each muscle group at least twice a week to realize any sort of noticeable gains so one day a week of lifting is not going to do you much good, better than nothing, though.

If you only want to be working out four days a week, I'd go with two full-body lifting days, with cardio as you can handle and then two intense cardio days.

There are a lot of good lifting programs that you can purchase or find PDF's of online and then add cardio to those depending on your goal.

 

[LongWayAround]

@LCguy I don't see how rep ranges of 3-6 have any meaningful association with elk hunting or packing meat in rough terrain.



Overall, I would say the general idea is kind of inline but the volume and intensity are way too low.

A 20lb pack is a day hunt, not a "ruck".

Running 30-45min is probably equivalent to hiking into some close spots, but does not approach the endurance demands of big hikes and all day hunts in the mountains.

 

[TaperPin]

At the range, before loading up the truck, and every morning hunting before breakfast some of those arm circles sound like a good way to get the blood pumping. I’m doing them now while reading posts.

 

[MuleyFever]

@LCguy I don't see how rep ranges of 3-6 have any meaningful association with elk hunting or packing meat in rough terrain.



Overall, I would say the general idea is kind of inline but the volume and intensity are way too low.

A 20lb pack is a day hunt, not a "ruck".

Running 30-45min is probably equivalent to hiking into some close spots, but does not approach the endurance demands of big hikes and all day hunts in the mountains.

It did say "start with 20-30lbs". Without knowing the persons fitness level the suggestions on volume and intensity will be to start on the low side.

@LCguy any examples of PDF's you would recommend for full body workouts?

 

[LCguy]

@LCguy I don't see how rep ranges of 3-6 have any meaningful association with elk hunting or packing meat in rough terrain.



Overall, I would say the general idea is kind of inline but the volume and intensity are way too low.

A 20lb pack is a day hunt, not a "ruck".

Running 30-45min is probably equivalent to hiking into some close spots, but does not approach the endurance demands of big hikes and all day hunts in the mountains.

Would you not agree that you need strong legs and back to pack meat out of rough terrain? Studies show that's the best rep range to build strength, go look at any power lifting program. Obviously you have to pick a weight that takes you to or just before failure.

 

[180ls1]

Most studies show that you need to exercise each muscle group at least twice a week to realize any sort of noticeable gains so one day a week of lifting is not going to do you much good, better than nothing, though.

Care to cite those studies?

From what I have seen 1x per week probably has the best dose dependent response and may account for 50% or more of total gains.

 

[huntsd]

Seems solid to me

 

[thinhorn_AK]

My job is secure

For now. Chat GPT activly collects data and constantly updates itself it actually pretty amazing.

It’s definetly going to ruin hunting. I had a cold last week and messed around with char GPT, it was able to give me access points, drainages, mileages, even tell me where to camp in areas. It was pretty surprising to me. I could start asking it about a topic and keep going deeper and deeper with it until I had maps, routes and everything planned out.

 

[Poser]

@LCguy I don't see how rep ranges of 3-6 have any meaningful association with elk hunting or packing meat in rough terrain.

Low rep, heavy lifting in the 3-5 rep range builds strength: tightly packed, dense muscle fibers. Heavy 5s allows just enough dose of hypertrophy for some growth and is often the focus of many respected strength programs, at least for non geriatric males.
But, overall, you're goal with heavy lifting is strength. Hypertrophy rep ranges result in more a focus in muscle size. There will also be an associated increase in strength, but its not the goal when working with hypertrophy rep ranges of 8+. Now, sometimes, a strength program will have a hypertrophy phase, especially on accessory lifts, but, unless your goal is primary aesthetic based, you have a lot more to gain performance-wise and day to day function from heavy, low rep compound lifts than you do from high rep, lower intensity compound lifts.

 

[LCguy]

Care to cite those studies?

From what I have seen 1x per week probably has the best dose dependent response and may account for 50% or more of total gains.

This is a meta-analysis of 10 different studies:

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - PubMed

When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the...

pubmed.ncbi.nlm.nih.gov

 

[LCguy]

It did say "start with 20-30lbs". Without knowing the persons fitness level the suggestions on volume and intensity will be to start on the low side.

@LCguy any examples of PDF's you would recommend for full body workouts?

Yeah, PM me and I can send you a few!

 

[180ls1]

This is a meta-analysis of 10 different studies:

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - PubMed

When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the...

pubmed.ncbi.nlm.nih.gov

Thanks. It looks like you are misinterpreting the results.

That confirms the majority of the gains come from 1x per week.

 

[ProStaffSteve]

Funny you posted this. I have the paid ChatGPT for work and use it to generate mountain cross fit and endurance workouts.

Occasionally it is off in volume. Like, I don’t have 2 hours of non-stop pump in me, but thanks for thinking I do. But it’s really nice when I am bored with my routine at the gym.

For those questioning its validity, just tell it that. Hey, I think 20lbs in your pack is too light and it will dive deeper on these subjects. Super useful.

 

[LongWayAround]

Would you not agree that you need strong legs and back to pack meat out of rough terrain? Studies show that's the best rep range to build strength, go look at any power lifting program. Obviously you have to pick a weight that takes you to or just before failure.

Of course I would agree that strong legs and back are important.

I disagree that power lifting programs are relevant to elk hunting.

Packing a 100lb load of meat for miles is vastly different from a 3-5 rep squat set.

 

[Poser]

Of course I would agree that strong legs and back are important.

I disagree that power lifting programs are relevant to elk hunting.

Packing a 100lb load of meat for miles is vastly different from a 3-5 rep squat set.

It is indeed. But strength is the ability to apply force, 3-5 reps of heavy squats in a progressive manner allows you apply more force and packing 100 lbs of meat for miles requires the ability to apply sub maximal force over the course of hours.

Powerlifting is a competition for the squat, bench press and deadlift. Just because a program utilizes those lifts doesn't mean its powerlifting. Its not powerlifting unless you are standing on a stage performing single reps under the review of judges. You're hunting fitness may also involve some running, but that doesn't mean you are competing in a marathon or that you are following a marathon program. I don't think anyone is recommending powerlifting programs for elk hunting.

Strength is more of a general adaption where most other aspects of fitness are rather specific. Just so happens that deadlifts are one of the more efficient ways to develop a strong posterior chain. From there, you're going to need an aerobic base and muscular endurance to pack that 100 lbs for miles and a strong posterior chain also is going to be highly beneficial for that. If one of the most efficient ways to develop posterior strength happens to be the same movement that is performed in powerlifting competitions for single reps, so be it. Just because you squat or deadlift, doesn't make you a powerlifter anymore than backpacking makes you a thru hiker or running makes you an competitive ultra marathon racer.

Strength is the ability to apply force and the compound lifts are one of the most efficient ways you can improve your ability to apply force. You don't have to squat and deadlift heavy to be in hunting shape, but those movements performed in a heavy, low volume and progressive manner sure are an efficient ROI if you desire more strength. (you'll want to do some other things to to be in shape for hunting, but on the discussion of strength, they are king).

 

[LongWayAround]

Yea man. I get it. Been there, done it. Thanks for the lesson.

 

[thinhorn_AK]

It is indeed. But strength is the ability to apply force, 3-5 reps of heavy squats in a progressive manner allows you apply more force and packing 100 lbs of meat for miles requires the ability to apply sub maximal force over the course of hours.

Powerlifting is a competition for the squat, bench press and deadlift. Just because a program utilizes those lifts doesn't mean its powerlifting. Its not powerlifting unless you are standing on a stage performing single reps under the review of judges. You're hunting fitness may also involve some running, but that doesn't mean you are competing in a marathon or that you are following a marathon program. I don't think anyone is recommending powerlifting programs for elk hunting.

Strength is more of a general adaption where most other aspects of fitness are rather specific. Just so happens that deadlifts are one of the more efficient ways to develop a strong posterior chain. From there, you're going to need an aerobic base and muscular endurance to pack that 100 lbs for miles and a strong posterior chain also is going to be highly beneficial for that. If one of the most efficient ways to develop posterior strength happens to be the same movement that is performed in powerlifting competitions for single reps, so be it. Just because you squat or deadlift, doesn't make you a powerlifter anymore than backpacking makes you a thru hiker or running makes you an competitive ultra marathon racer.

Strength is the ability to apply force and the compound lifts are one of the most efficient ways you can improve your ability to apply force. You don't have to squat and deadlift heavy to be in hunting shape, but those movements performed in a heavy, low volume and progressive manner sure are an efficient ROI if you desire more strength. (you'll want to do some other things to to be in shape for hunting, but on the discussion of strength, they are king).

It’s only powerlifting if you’re competing. If your doing squat, bench and deadlifts in the gym (which you should be) it’s just strength training.

While nobody is recommending it for elk hunting, you could do a lot worse than a program centered around big compound lifts and progressive loading. Add in a few ruck workouts and you’d probably be pretty well off, not only that but you’d have a good simple program without any of the BS personal trainers like to throw in.