Wondering what everyone’s favourite gym exercises are for mountain hunting

[Elite]

I have been going to gym consistently for 2 years and have gained a lot of strength and discipline from it. I do a simple push/pull/leg split.

I have been focusing more on squats and core strength. But I am wondering what else everyone else does that translates to helping with mountain hunting and heavy pack outs


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[LCguy]

Are you deadlifting? If not, definitely get that going along with RDLs. hip thrusts, etc. a lot of people neglect their posterior chain relative to their quads when it is equally, if not more, important to have strong glutes, erector spinae and hamstrings. Also hip abduction and adduction as those are small muscles that can tire out quick.

Rucking is another big one. I either go to some local trails near town or go hit the stairstepper at the gym with a 50# bag of feed corn on my back. Farmer's carries are also a good one if you aren't already.

 

[taskswap]

I do 2 routines:

1. I use a stair-climber for an aerobic workout. It's really similar to what we're doing on a hunting/pack-out hike and I've found it helpful not just for "leg day" type workouts but also to work out general ankle/knee/hip joint stiffness to stay as limber as my age will allow.

2. I use a 25lb kettle-bell for general fitness workouts and muscle development. It's all the typical stuff - lifts, swings, around-the-world, etc. Honestly I don't really think kettlebells are "all that" - I think any equipment can be effective if used right. But I like that it stores easily and it's a single grab-and-go if I'm heading to the homestead.

 

[Jaden Bales]

Big fan of anything off-kilter. Single arm farmer carries, lunges, single-leg RDLs, lots of dumbbell work. A lot of what I gained was going through the MTN TOUGH programming for many years. I still join my excercises together in MTN TOUGH programming or their style of workouts - probably because that was the original style that got me to shed ~20 pounds after just doing classic push/pull splits with 4-10 reps and 3-5 sets for a long time.

 

[dylanvb]

Stairs... I love them. If you don't have access to a stair stepper then rucking with heavy weight/pack and finding some good hills to go up and down should help. I will say general strength training doesn't exactly help you with hunting but also having the mindset of oh I can lift X amount then I should be able to hike up this mountain has definitely helped push me on the mountain. That being said building everything is always beneficial. Endurance, strength, mental toughness they all go hand in hand.

 

[*zap*]

Very good suggestions so far and aerobic capacity is also very important

 

[Elite]

Are you deadlifting? If not, definitely get that going along with RDLs. hip thrusts, etc. a lot of people neglect their posterior chain relative to their quads when it is equally, if not more, important to have strong glutes, erector spinae and hamstrings. Also hip abduction and adduction as those are small muscles that can tire out quick.

Rucking is another big one. I either go to some local trails near town or go hit the stairstepper at the gym with a 50# bag of feed corn on my back. Farmer's carries are also a good one if you aren't already.

Thanks for the feed back, any tips for the hip thrusts? I can never get a perfect forum and it just feels awkward


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[Ridgerunner]

I've used spinning classes as my base fitness for many years and have had really good results with it. It keeps your cardio in top shape as well as focuses on endurance and recovery while still working out. I think core work is neglected by too many people. I will often supplement my spinning with hikes and packing some weight in the summer leading up until the fall hunting season. I find that on steep climbs I am able to get my breath quickly back under control and don't need to rest for as long.

 

[Coach Chris]

But I am wondering what else everyone else does that translates to helping with mountain hunting and heavy pack outs

Professionally speaking
There is nothing you can do in the gym "that translates to helping with mountain hunting"
The only thing you can do in the gym is improve your absolute strength, mobility and aerobic capacity.
None of that directly transfers to mountain hunting.
Good Journey!

 

[Poser]

Squat, Bench, Press (overhead), Deadlift

Year around accessories:
Barbell rows
Chin ups
Dips

Seasonal accessories:
Reverse Hypers
Good Mornings
RDLs
LTEs and variations including banded extensions
curls (elbow health)
loaded carries

I used to do a lot of power cleans and power snatches ahead of ski season, but have phased them out completely over the last ~5 years as they just haven't seemed to contribute anything of value in my 40s. I say that as a person who has competed in weightlifting in my 20s.

Gym conditioning (seasonal):
Rowing
Box step ups

 

[Bama67]

Problem with barbell squats is, that when I do them like I should with a good amount of weight and go below parallel, my legs are so wrecked I can barely do anything for 3 days after.

 

[RedPaint]

Professionally speaking
There is nothing you can do in the gym "that translates to helping with mountain hunting"
The only thing you can do in the gym is improve your absolute strength, mobility and aerobic capacity.
None of that directly transfers to mountain hunting.
Good Journey!

So a couch potato and a mtn tough athlete/rucking stud both go on a mountain hunt……nothing the latter guy did will help with mountain hunting?

 

[dylanvb]

Problem with barbell squats is, that when I do them like I should with a good amount of weight and go below parallel, my legs are so wrecked I can barely do anything for 3 days after.

depending what your goals are, hit stairs or do some sort of cardio after, that's always helped my legs recover faster. also cold plunge before my next lift, if i was dead tired after Mondays am lift and cold plunged Tuesday before my next session would always help the soreness go away for me. Everyone recovers differently

 

[Poser]

Problem with barbell squats is, that when I do them like I should with a good amount of weight and go below parallel, my legs are so wrecked I can barely do anything for 3 days after.

If you getting sore, it simply means you are doing something for which your body is not adapted.
You may need to squat more frequently and/or with less weight and/or for less total reps.

The frequency, volume and intensity are the primary players here and all of them can be adjusted. You shouldn't be experiencing anything more than mild soreness and you definitely shouldn't be walking around sore all of the time. Being sore unto itself is not indicator of productive training.

 

[KevinClimbs]

I tend to prioritize cardio/endurance. The best tools i have found for this is an incline trainer at about 30% and the Vera Climber. Incline trainer for long cardio workouts (carry dumbbells in each hand so you don't get tempted by the handrail) and versa climber for intervals. Weighted lunges for strength.

 

[dylanvb]

If you getting sore, it simply means you are doing something for which your body is not adapted.
You may need to squat more frequently and/or with less weight and/or for less total reps.

The frequency, volume and intensity are the primary players here and all of them can be adjusted. You shouldn't be experiencing anything more than mild soreness and you definitely shouldn't be walking around sore all of the time. Being sore unto itself is not indicator of productive training.

If you can walk after leg day did you even try? just joking, some solid advice right here.

 

[mj23polaris]

Walking outside with a 30-50lb of dog food, sand, dirt, etc for a hour plus. That’s my favorite


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[Coach Chris]

So a couch potato and a mtn tough athlete/rucking stud both go on a mountain hunt……nothing the latter guy did will help with mountain hunting?

You missed the point
You absolutely have to strength train to be in the best shape possible for a hunt.
Strength training is GPP aka general physical preparation.
It doesn't directly translate over to mountain sports.
Hunting in the mountains is Rucking
Rucking is SPP aka specific physical preparation for mountain hunting
Becoming physically stronger will enable you to handle heavy loads over time and distance more efficiently.
Strength training in and of itself will not.
You still have to get out and walk, hike and ruck to be prepared for the mountains.
You can ruck without strength training for preparation.
You can't strength train without rucking and be prepared.

 

[Justin (Raz) Rasmussen]

Pretty much any single leg movement ie lunges, step ups, bulgarians.

 

[Laelkhunter]

For the stair-stepping machines, how long to be on one? 30-45 minutes minimum?? I have access to one, but have never used it. I just have been walking 3 miles early in the morning before the 100 degree temps and 90% humidity. I'm thinking a stair-stepper inside would be a welcome change or an addition to my walking.