Workout Plan questions

[gostovp]

Well me and my hunting group drew MT general tags this year, planning on an 8 day backcountry hunt in some pretty gnarly country.
This will be our second trip to MT so I’m familiar with the area we are gonna be going.

Here’s the scenario though … 51 yrs old and I’m currently 5 weeks post-op right hip replacement. Recovery is going well, and if everything goes ok, I should be cleared by the surgeon to return to vigorous exercise by week 16 ( maybe 12 weeks, but let’s be conservative and say 16…).

We are planning a later Sept Archery hunt, so I will have July, August, and 1/2 of September to really train. So I’m trying to think of a good exercise program that will have me ready

Running and jogging are out of the question with the new hip, as well as any jumping or plyometrics, but backpacking will be ok.

So I’m thinking:
3 to 4 weighted pack (30 to 40 lbs or so) hikes per week. ( 90 minutes of hike time, with as much elevation as I can find here in the Midwest)

3 or 4 strength training days per week, but most body weight stuff or using a 50lb sandbag. Think simple stuff like higher rep pushups, squats, step ups, farmer carries, renegade rows, planks, lunges, etc.

And HIT training to get my cardio in shape as fast as possible… and what I was thinking here was 5 days a week of HIT on an air bike ( like the Assault, Echo, AirDyne…)
I currently don’t have an air bike and am considering investing in one specifically for hunt training. This is probably the only type of HIT training I can do reliably and safely with the new hip

I meet with the surgeon next week for my 6 week post op and am going to run this plan by him of course, but wanted any member input/ideas as well.

 

[Coach Chris]

HIT - High Intensity Training is an old school bodybuilding program originating from the work of Arthur Jones of Nautilus fame.

High Intensity Interval Training (HIIT) won't improve your base level endurance.
Your cardiovascular system responds specifically to the demands of your working muscles. This is the SAID Principle. Specific Adaptation to Imposed Demand.
There's not a whole lot of demand for lactaid threshold (HIIT) in backcountry western mountain hunting.

I have an athlete (60) who is a former Olympian, mountain guide and legendary mountaineer who had a full hip replacement last year. As soon as his PT gave me the OK I started rebuilding his capacity with resistance bands and sled work.

For low impact strength - endurance training I would recommend long duration sled pulling.
If you're going to invest in equipment I would recommend a sled, plates, sled pull harness, trekking poles, rubber tips and a Jungle Gym XT if the sled doesn't come with straps for pulling it backwards.

You can make a sled from an old tire and plywood and straps from rope or webbing.

Good Journey!

 

[gostovp]

Thanks, Yeah I got my acronyms messed up
I appreciate the feedback and info

I have done quite a bit of a sled pull training for previous years hunts… and I used a tire and an old treestand safety harness.
I have a myriad of resistance bands of several weights and a sandbag and a 12 kg and pairs of 16kg and 24 kg kettlebells

My PT schedule has me walking about 50 min per day and when I’m outside I use my trekking poles (with rubber tips) and they really help keep my gait

How far/long for sled training (both push and
Pull).

 

[Poser]

10 weeks is enough time to get in shape, but its realistically just enough time.
As Coach Chris pointed out, ditch any HIIT -you need to focus on building your aerobic base and your muscular endurance. HIIT will get you neither.

If you can get a jump on this timeline with your hip and give yourself 6 weeks to focus on your aerobic base (maybe you can start in june?): hike, rowing machine, stair stepper, stadium stairs.... all unweighted initially. Zone 2, conversational pace. It may not be Rocky 2 vibes that will give you IG worthy photos of your sweat pool, but If you can get four 40-60 minutes zone 2 sessions a week for 6 weeks, you'll have an aerobic base to build off of with your rucking.

 

[Coach Chris]

How far/long for sled training (both push and
Pull).

You're welcome

Ask your PT about sled pulling
If you get the OK I would do like 25yds forward and 25yds backwards to start. To see if there's any pain or discomfort.
If there's no pain I would add in some sideways drags the next time.
Just build from there. Be conservative.
I think alternating between light days were you build up distance and short days were you build up load will get you moving in the right direction.
Be patient with the process.

 

[gostovp]

Thanks. In my last therapy session my PT had me pushing and pulling one of those Torque wheeled sleds on setting #2 on the indoor turf. It was easy with no discomfort or pain.

I’m sure I can also use June to build up my cardio base with some form of hiking or stationary biking.
I do have a simple/basic spinning bike that I could maybe use when I get to that point

Thanks for the feedback on the HIIT, saved me from dropping $$ on an air bike.

I did find a Rogue Dog Sled for sale on FB Marketplace locally for a good price … wonder if I should maybe jump on that.

 

[Coach Chris]

I think Dog Sled looks like a good design.

 

[gostovp]

Thanks Coach.
What types of exercises would I do with the resistance bands?

 

[rogerdoger]

Can you ride a bike? That is generally low impact and you can really get your heart rate up.

 

[gostovp]

Can you ride a bike? That is generally low impact and you can really get your heart rate up.

I’ll be able to ride a bike. I don’t wank to hop on a road bike this year though because if I crashed it would be bad on the hip. I do have a basic spin bike

 

[gostovp]

I went and picked up that Rogue sled from the FB marketplace post. Got a good deal on it. It was from a guy that was closing his CrossFit gym down. He actually had an Echo Bike there but wanted $650 for it so I passed