Suggested perpetration for a rookie

[DeepMauka]

First off, I would like to say that this forum rocks!! I usually read up much more before posting, and this being my first post, I apologize if this has been gone over before. I figured though this is an important foundation question that needs to be taken care of as soon as possible. Basically I am looking for as much advice I can get in what I physically need to do before my hunt.

I am planning on a DIY hunt for the 2014 season. I know that is pretty far of, but I don't want there to be any doubt in my mind that I put in the hard work to (overly) prepare myself physically for the hunt. If you were to start from scratch, what would you do? What kind of program would you put yourself on?
Which areas should I focus on, and what type of exercises/workouts will help me along that path?

I guess some background to myself might help. I am 28 and although not in the best shape of my life, I am not overweight or completely out of shape. As far as physical activity, basically I just surf and hunt a lot. I do one or the other every day (a good day is when I get to do both!) Living in Hawaii we have the luxury of being able to hunt and surf year round.

If at all possible, I would like to stay away from heavy lifting. What I mean is like bench, squats, etc. low rep high weight to build muscle. I'm not opposed to lifting completely, just don't prefer that style. If any lifting I think Olympic style, explosive movement stuff, is best. Or like what they do in crossfit.

I played baseball in college and did a bunch of weight lifting then, but quit lifting weights after college baseball career was over. Mostly just body weight exercises since then. A lot of pull-ups, push-ups, core/abs stuff, dips, lunges/box jumps, running, and swimming. I felt I was not only leaner, but just as strong when I lifted weights, if not stronger. Also had a higher O2 capacity, and less prone to fatigue or lactic acid buildup. I guess that's the reason for my anti heavy lifting, but if you guys from experience think its best, thenI'm down for whatever will give me the edge and solid foundation to get in and pack out efficiently.

I apologize for such a long drawn out post. Hopefully the background info helps, and it wasn't a waste of typing, haha.

Mahalo

 

[Ridge Ghost]

If you are looking for a specific program to follow, I would check out Crossfit Endurance. Either the running or ruck program would be good for hunting. Just know that you will be mixing it up with heavy barbell lifts, but they will benefit you.

If you want something less structured (especially since you already spend plenty of time surfing and hunting) hiking with a weighted pack and trail running are good ways to get in mountain shape.

 

[Ross]

Your legs, ass, lungs and heart do most of the work for you while hunting, so you want to focus on activities that will build endurance and muscle strength for these areas. Your program noted after baseball is a great start, as there is nothing wrong with what you were doing. I'm not going to recommend a specific program or activity, but I have great results doing what your doing with alot of pushups, pulls and some weights, along with high intensity aerobics activities, that get your heart rate up and stay up for 45+ minutes, whether it be biking, hiking, running etc. The key with any program, is to find what yields results for you and you can fit into your lifestyle, as consistency in working out is the most important aspect to yield the results your looking for. Good luck in 14!

 

[jmez]

I would add core to what Ross said. After my first few heavy workouts with a pack every year my abs/core are always where I feel it. I incorporate some type of ab workout every day.

 

[tstowater]

I would add core to what Ross said. After my first few heavy workouts with a pack every year my abs/core are always where I feel it. I incorporate some type of ab workout every day.

+1. A strong core is important. If your core is weak, your back will hurt, your balance will suffer and everything else has to work harder to accomodate. Stand on a Bosu ball with a loaded pack and find out. I love a Bosu ball for core, balance and everything else.

 

[DeepMauka]

Thanks for all the help an suggestions! I'm kind of eating my words right now and re considering the whole heavy lifting, especially for the lower body. I did a hunt last weekend and went much deeper and steeper than normal. I also carried about 10lbs more to the pack (most of that being water...its hot here!!). Quickly found out my weaknesses and need to concentrate on my leg and core strength. Great motivation to start training that much harder!! I'm thinking of incorporating more lunges w dumbells, front squats, along with Bulgarian squats.

 

[Ridge Ghost]

Sounds like you are on the right track. Throw in some low bar back squats, and go deep on them. It's probably the best lift for working your posterior chain, which you will use a lot supporting a heavy pack, climbing over deadfall, etc. Also throw in some deadlifts, cleans and snatch.

Which island do you live/hunt on?

 

[DeepMauka]

Thanks. Good points. When I learned squats, we always had to go below 90 deg. Thats the hardest part is getting back above the 90. Guess I'm gonna have to join a gym to get all this lifting in.

I live on Oahu. Hunt mostly pigs and goats. We don't have the crazy elevation like you guys out west, but some really steep stuff and thick jungle which makes things challenging. That and the heat.

I try to hunt outer island too when work and time allows. Did an axis deer hunt on Moloka'i for the 1st time last month. That was fun. Going to try for Mouflon Sheep late October on the big island, but not 100% sure yet. Most places on all Hawaiian islands are hunt year round, which is nice. Some islands require draw tags, others not. Some areas you can hunt everyday, others weekend only. Let me know if you ever head this way and Id be happy to put you on some action.