Leg Training Q

[Roofer1]

You don't specify the intensity of your rucks, but I suggest dropping one of the ruck days and opting for an unloaded walk or another form of zone 2 cardio to enhance your recovery.

Last day I went (Sunday) was on a single track hiking trail. 70 #'s, 2.69 miles, only about 340' of up and down, and it took 49m 16s. Don't wear a monitor but probably should.

 

[fatlander]

Do you have any reservoir dams or river bluffs close to you? If so, go do reps on those hills to get yourself a solid amount of vertical loss and gain, and do some side hilling. I’ve never sheep hunted but, I do hunt elk in very steep and big country. There’s really no substitute for elevation gain/loss training in my experience.


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[mtnbound]

Last day I went (Sunday) was on a single track hiking trail. 70 #'s, 2.69 miles, only about 340' of up and down, and it took 49m 16s. Don't wear a monitor but probably should.

How was your breathing? Could you breathe only through your nose or talk in full sentences?

 

[Roofer1]

How was your breathing? Could you breathe only through your nose or talk in full sentences?

Somewhere between the two. Could've chatted with someone but would've been short and to the point

 

[FuddRucker]

Thanks for this thread. I've been on a similar regimen for an elk hunt and probably focusing too much on strength work. It's an easy trap to fall into. I've worked strength and HIIT stuff a lot in my life. Straight aerobic cardio and distance on the other hand has not been my strong suit.

My hunt isn't until October, but based on suggestions here I plan to start shifting gears to rack up more weekly miles (with a pack over running). Finding places with elevation change is tough to impossible where I'm at but I'll have to make do.

 

[mtnbound]

Somewhere between the two. Could've chatted with someone but would've been short and to the point

Ok, I would slow your pace and either get a HR monitor, be able to nasal breath or be able to talk in full sentences to make sure you stay in your Z2 range. These workouts are about recovery and building your engine for the long haul. You should feel better after the workout not feel like you are wiped out. If you are still feeling wiped out afterwards drop the weight in half.

 

[Mitchynick7]

Wealth of knowledge and experience here guys. I am struggling to find a topic that hasn't already been discussed to satisfying length someone on here. I'll keep trying.

 

[teamwhitebelly]

any thoughts on sled pulls walking forwards or backwards and farmers carries??

 

[justinspicher]

I quit doing leg work in masses a few years ago. It started as an experiment for last years elk season. I had three months to train in a foreign country with minimal options to prepare. I did goblet squats once a week (heavy) and did a ton of stairs in my apartment building daily.

I was in better shape for that elk hunt thank I expected to be when I got home to southern Colorado.

Now I have been on that regime since. I do a grip of bodyweight exercises, mostly focused on mobility in am, try to walk daily (at least around the neighborhood) and do kb work in the evening. Between my mobility and kb work, I’d say I’m at an hour max of time. I am trying to get into the woods 3-4x week, but it’s been so hot out it’s miserable to stay out past 1200-1300.

I’ve lost about 15lbs in the last month by adding a scoop of protein to my coffee in the am and it’s given me less of a craving to eat all day and I have more usable energy. I am also trying to drink more water, which I hate, but cutting back on the soda has really helped.

I’ve noticed how much more agile I feel in the mountains and how much faster I’m recovering after a long hike. I should’ve done this years ago.

 

[noKnees]

+1 on stairs, especially two at a time seems to help me in the mountains. I have a favorite parking garage 5 floors with two staircases, I do a loop up one down the other for 75 flights. I think the two steps at a time helps with the bigger step ups you get in the mountains as compared to step ups or hill walking at home.

 

[Oakman]

Everyone’s different, and I can see you’re really putting in the effort . Just something to keep in mind: it’s tough to fully replicate elevation and mountain conditions.
I’m not an expert, but from my limited experience, it’s usually the second and third days that really test your stamina. Have you tried doing 3 days of back to back intense training? That’s probably the closest you’ll get to mimicking the kind of endurance you’ll need out there.

 

[Poser]

any thoughts on sled pulls walking forwards or backwards and farmers carries??

I've noticed that for sleds, pushing seems to yield better conditioning results than pulling.

Farmer carries are rather specific in their training effect and I don't think there is very much carryover into "mountain hunting" despite being super popular in "mountain hunting programming." They also seem to be highly underrated in the amount of fatigue they produce, which can be quite deceptive. That being said, I do some farmers carriers during the shoulder seasons, but when you start talking about lots of conditioning work, lots of rucking and maintaining strength with regular compound lifts, they go out the window. If you're not squatting and deadlifting, you can probably get away with more farmers carry volume.

 

[S.Clancy]

Appreciate all he intel! my nutrition is pretty dialed, around 230 grams of protein, 65 of good fats, and the rest in fruits and veggies to get me to about maintenance. @ about 230 - 235 is where I feel my best so trying to stay there. Have prioritized sleep but that still isn't what it should be. From years of running Wendler 5 3 1 just have a hard time not trying to continue to add weight to the bar. Again, thanks.

What does "fruits and veggies" mean calorically? As in, how many carbohydrates are you consuming?

If you are undereating your performance is going to be garbage. I know it's all the rage to be low carb now, but I don't know how people physically do it. With a normal summer training schedule I'm at 350-400g of carbs a day, hunting I will go even higher. If I'm car camping 600-700g a day is happening. And I weigh 185-190, you weigh 230-235.....

 

[LongWayAround]

any thoughts on sled pulls walking forwards or backwards and farmers carries??

I haven't farmer carried in several years, but used to frequently with heavy dumbbells or a trap bar. It definitely builds total body strength and stability.

I'm a big fan of the sled. My space is relatively limited (turf area in my gym), but I find the push to be comparatively easy and the pull (backwards) to be brutal. I attach a short tow strap, sit back into it, and essentially backpedal. That backdrag portion absolutely smoke the "tear drop" muscle group of my quad.



I recently heard exo Steve mention that he has a tire with some sandbags that he drags around. I found a junk tire but haven't had a chance to test it out.

 

[mtnbound]

any thoughts on sled pulls walking forwards or backwards and farmers carries??

Sled drag forward and backwards is very beneficial IMO. I take a weight belt and attach it to the sled with a 10ft strap. I don’t over tighten the belt as it’s not for intended for support it is just meant to attach the weight to your waist. I’m not going for heavy weight it’s more about time and distance for the workout.

 

[Ramem7mm]

Awesome info in this thread. Let us know how the hunt ends up.

 

[LostArra]

I’ve lost about 15lbs in the last month by adding a scoop of protein to my coffee in the am

Is your coffee hot? If so, what protein powder? I tried this one time in the past with our powder and it congealed like cottage cheese. It didn't taste bad but I don't enjoy my coffee with a spoon.

 

[chizelhead]

I would add longer rucks and add carbs. Stamina isn't something that can be built on short workouts and you'll likely need it for the long days ahead. I also recommend finding a sidehill to ruck on and build those high ankle muscles. They are hard to train for and can ruin a hunt by getting taxed early.

 

[Slick8]

Dang, great info in this thread.

For a flat lander it's just do the best you can. It's hard to simulate hills and impossible to simulate altitude.

I too am a big fan of the push / pull sled method. IMO, it's a front to back / top to bottom leg exercise that also engages the core and is great cardio. It's peak for time usage.

 

[WRO]

I do allot of stability exercises in my leg day, lunges, single leg rdl, goblet front to back lunges, heel elevated zerchers, zercher cossack squats, etc.

I still run hills and mtn bike on my non leg days.


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