Home Forums Hunting & Shooting Backpack Hunting 2023 - Fitness / Workout thread

Let's here your 2023 goals, and feel free to update daily with your progress. Let's make 2023 a healthy one!


For me:

My main priority is a backpack mule deer hunt. I want to peak around mid August for bow and early rifle in September. I will again be using the Performance First rucking program, with a few different wrinkles. I used it in 2022 for an elk hunt, ended up packing three bulls off the mountain and performed pretty well over 15 or 17 days of hunting. This year I plan to cut a few pounds too.

1/1/23 workout: I am in the downhill side of covid. Was a pretty straight forward cold (stuffy, slight cough, no fever). So my workout today is letting my immune system do its thing.

But when I get back up to speed on Tuesday, I will start doing some speed work and strength training.

Started 2023 with:

Trap Bar Deadlifts 345#s for 2 sets of 5 after 3 warmup sets

T-Bar Rows 2-45’s for 2 sets of 8

Goblet Squats 100# dumbbell for 2 sets of 8

Incline Dumbbell Press 55’s for 2 sets of 8

Seated Dumbbell Curls 37.5’s supinated 2 sets of 8

Tricep Pushdowns 2 sets of 8

TRX rollouts for 2 sets of 8


Goals have changed over the last 35 years. More listening to the body. Avoid injury. Live to lift another day if necessary. Keep the posterior chain strong to keep the lower back bulletproofed. “Own” the weight before moving up

Happy New Year

5 mile loop around the neighborhood.

I'm upping my mileage goal by a whopping one mile, 2023 miles for this year. I've been using a similar "routine" for about decade and plan on continuing (God willing) with it. I hike daily on our local single tracks around here (we've been blessed with a couple of hundred miles single track trails all near town)- 3-5 miles/day and usually one day in the 8-10 mile range. Interspersed throughout the year are several multi-day backpacking trips (Winter included).

For strength training I've been following a modified Wendler 5/3/1 program where I'm lifting twice a week; I combine squats/bench one day and deadlifts/overhead press the other; mix in pull/chin-ups, lunges, dips, core, etc with each.

I have a Dall hunt in the Brooks Range in early August, so will move my weighted hiking up a couple of months earlier than normal. Typically I'll hike with weight three times a week (and 3-4 days w/o), starting at 30 lbs, moving to 45 and then to 60 lbs (probably closer to 10 lbs more than that with the weight of the pack, water, etc). I've found training with no more than 60 lbs of sand on my back cuts down on injuries and have never felt overly handicapped when called to haul 100 lb loads.

Good luck to everyone with the new year!

looking for 1100 plus miles again this year, have 7 in already. Really hoping for a couple of good elk hunts this year. Will also work more on upper body strength. Hiking right now.

Gotta be pretty exciting to prepare for a dall hunt! Good luck.

Ever do weighted sled pulls? Not sprinting, but just steady pace walking. I made a sled out of a harness from Amazon and a truck tire. I add bumper plates on the tire to up the resistance. It's a primary exercise in that rucking program, and I think it really works. Might be worth a try

Most definitely!

I haven't, but do something somewhat similar during the winter (and this past hunting season getting my elk out!) pulling a pulk. It definitely works the legs really well- especially uphill! It's nice going winter camping with my wife as she only has to carry a daypack, everything else in the pulk.

Goal is very modest:

Reach Timed Simple (Kettlebell workout/standard): 100 one handed swings in 5 mins; rest 1 min; 10 Turkish getups in 10 mins; all with 32kg Kettlebell

I reserve the right to add to this once I reach this goal! I generally am way to ambitious with my goal setting and then fail.

Got 100 swings in today with my 20kg bell, but tweaked something in my back, so stopped after 2 TGUs. Doing a 30day pushup challenge and got my 9 sets in. Walked the pooch for 1.5mi.

I've been a sack of poop for way to long. Easing back into setting up a good (for me) routine.

Took it fairly easy in the gym since I'm still kinda stuffy.

Sled drags, walking lunges, leg press, 25min 3mph rucking on the treadmill w/ 25lb pack.

Rear leg elevated Bulgarian Split Squats

Decline Dumbbell Bench

Romanian Deadlifts

Close Grip Pull-Downs

Fat Barbell Curls

Tricep X Presses

TRX rollouts

I'd pay like $40 for a video of Flave doing that.

Don’t count on it.
Only those familiar with reverse kneeling are capable

Chest day, flat bench press, incline dumbbell bench press, Flys. Push-ups.

Ran on the treadmill at a light pace for 25mins.

Still trying to kick the last remnants of illness

Do we have to start working out already? It's only Jan 4th !!! Plenty of time left in the year to get into sheep shape.

Each of the last two days:

100 2H swings - 20kg
10 TGU - 20kg
30min walk

9 sets of pushups

Working to establish a new habit...

I ended 2022 with 849 miles ran, 21,580 push ups, 5435 pull ups, 8525 sit ups, and 12,300yards in the pool (but I started again end of Nov.). Goals are about the same this year; like to break 1000 miles running, but need to keep focusing on core muscles and weight training as well. Swam competitively as a kid, and am liking how it's feeling today. I'll definitely be adding more time in the pool this year.

That's the right mindset!!! I think cwh2 always starts around mid-July.

Plus, they gym is always crowded during January, New Years resolutioners. By March they'll all be gone.

Damn, do you have to bring sex into everything?

I would puss-out on the test too if this was my level of understanding

😉



Wide Grip Pull Downs

Belt Squats

Incline Push-Ups

Rack Scrape Barbell Presses Supersetted with Dead Stop Lateral Raises

Hammer Curls

Close-Grip Bench Press

TRX Rollouts

15 minute stretching routine

Good work Gents!

Pretty good start on the first week of 2023 for me. 41 miles, 18 of those on snowshoes. My first snowshoe trip was a 10 mile loop w/ some really tough snow higher (read post hole city!); in addition I had a water bottle leak in my pack and when I ate lunch saw that my windshirt was very damp. I hung it up in a nearby tree while eating lunch to dry a little. That next morning in the comfort of my bed at home, I woke thinking did I grab that jacket. A quick check of my pack in the garage showed- I did not .

The next morning early told my wife I need to go back and get it. She decided she'd tag along with me. The good news is I didn't have to do the loop, but instead a 8 mile out & back and less troublesome snow on that stretch too.

Anyways, jacket was right where I left it and dry!

Got both my strength training sessions in too this week.

Trap Bar Deadlifts 350 for 5 then 375 for 4

T-Bar Rows

Goblet Squats

Incline Dumbbell Bench

Dumbell Curls Supinated

Tricep Push downs

TRX Ab rollouts

Last workout was Friday. I did some various kettle bell lifts, then 20 mins of intervals on the stairmaster....which sucked.

I am intentionally staying away from beer and subsequently cleaned up my diet since the holidays.

^ staying away from the beer- that's a tough one

Had a pretty good week, 39 miles w/ 18 of those being on snowshoes w/ a 30-ish pack- lots of rough snow to boot! Got both my strength workouts in as well.

Sled drags, walking lunges, goblet squats, .5 mile run for time, 20min stairmaster

Hunting 2023 is already planned. Annual Stone sheep hunt in august, caribou hunt in sept are the big trips.
Training goals are always mostly strength related for injury prevention but also trying to add a few pounds of muscle.
Specific goal this year is to reach a 2.5x body weight deadlift. So far at 140lbs I’m getting a smooth single with 305lbs so still have a ways to go.
I also always train with kettlebells and am now starting to snatch with 62lb KB for sets of 5. Sets of 10 with 62lb is my goal this year.
I’m all set and eager to get some winter camping in with my home made freight toboggan, but here in central B.C. the weather has been extreme on both ends of the spectrum. We had a long period of close to -40 C weather that has quickly changed to above freezing with rainy periods. Everything around here seems to be a solid sheet of ice half the time and is pissing me off.

I've been lax on posting here. Workouts still about the same though Fri-Sun day is hunting from Oct through start of Feb so I get a couple less training sessions in...but a fair amount of exercise going up the mountainsides.

Tuesday's circuit, no rest between exercises, 1 min rest between rounds, several warmup/light rounds, 3 working rounds:

Hang power snatches
1 leg squat
1 leg sldl
Weighted dips
Pullups

Light easy day. 20mins on the stairmaster at level 8, then some intervals on the treadmill.

OK week- 30 miles (but with a fair bit of ascent, just under 8000'); got both strength trainings in- next week I'll complete the Wendler 4 week cycle and everything gets bumped up .

weather has been cooperating which helps a bunch!

Our weather he has sucked, in the low 30's and WIND, up to 30+ the last three days. I also have company coming for the weekend. I was hoping for hundred miles this month but am afraid I will be short a few. I also cleaned up the bowflex and working on my upper body.

Trap bar deadlifts
T-Bar Rows
Goblet Squats
Incline Dumbbell Press
Supinated Dumbbell Curls
Tricep Pushdowns


Set a PR deadlifting today. 415 for 2. Not bad for an old dude

^ 415 is nothing to sneeze at- congrats!

Pretty good week- 33 miles (146 for the year) and finished up the last week of a four cycle of Wendler (started a new cycle adding weight today). The last two days have been -15 to -20 F windchills, so 8 of those miles were on the dreadmill. Supposed to break by Tuesday- fingers crossed!

Thanks for starting the 2023 thread, Jackson.

I have no particular hunts planned just yet (other than OTC deer and elk) but decided to work on three areas this year.

First, more strength with heavier weights. The past few years I focused on the longevity mindset or whatever it's called now. That seemed to work well from a health standpoint (BP, bloodwork, etc.).

Second, more careful attention to Zone 2 training.

Third is taking up trail running.

Well, I haven't done jack with the trail running just yet for 2023 but strength training is going OK I think. Amazing how even a middle aged body adapts mentally and physically.

I have seen really good progress with Zone 2 though. I think I was overtraining in 2022 trying to build my cardio base for a backpack hunt, but ended up shooting myself in the foot I think. Nothing bad, but I've made more progress in the past three weeks by cutting back and paying closer attention to HR than I did for most of 2022 pushing harder. Counterintuitive and will be interesting to see how it goes when I get back in the coastal mountains instead the gym this year.

As long as I can increase weights, improve times and speeds, and recover quickly that's all that matters to me.

Man I felt whooped today. Maybe from going to one of those trampoline gyms the day before. It was harder on the body than I expected!

Anyway, I decided to do an easy workout today. 90 minutes of Zone 1 this morning. Feeling great now in the evening and ready for a workout tomorrow.

logged 104 hiking miles in Jan. Also still making progress with the weight training.

^ Nice!

Did lower body, squats, lunges, and then some rucking yesterday. Kinda taking it easy as I'm planning a quick trip to NM this weekend for a last second quail hunt.

Hope to log some serious miles and bag a mearns, gambels, and scaled quail.

Yesterday's circuit, no rest between exercises, 1 min rest between rounds, several warmup/light rounds, 4 working rounds:

Hang power snatches
Front squat
DB Incline
Lat pulldowns

Yesterday - 80 minutes Zone 2, light rucksack with optics

Today - leg press; mountain climbers on unpowered treadmill; kettlebell swings; bent barbell rows; lat pulldown machine; 45 minutes of zone 1 - 2

Wide grip pull-downs

Heavy Belt Squats

Incline Push-ups

Military Rack Scrapes supersetted with Lateral Raises

Heavy Hammer Curls

Close-grip Bench Press

TRX an rollouts

Stretching

Creatine

Bourbon

Fried Chicken with Garlic Mashers and Asparagus

Just another 11-mile round tripper with 40 pounds. Total elevation gained was near 1500'. A cute little hike....

Yesterday - outside: 47 minutes, zone 2

Today - gym rat: chest dip; barbell shoulder press; 60 minutes, zone 2

Hiked from 7am to 11am. Only found elk, no mearns.

The death March continues tomorrow

Where are you in NM?

9 mile hike with 30 pounds. 1600' gain and loss. Averaged 2.3MPH. took a route on way back that was sporty. Bushwacked. My forearms are cut to shreds...

Been hiking a fairly steep trail about 4x a week. 25lbs in the pack. Will stop at 30# to avoid unnecessary wear and tear on the body. 30 minute youtube workout with wife in the evenings. Mainly core and bodyweight exercises on no bad addiction. Chick stuff but the scenery is ok. Barbell squats too.

Had a good week 40 miles (~7000' of gain), 9 miles of the 40 on snowshoes. Got both Wendler strength sessions in (start of new 4 week cycle)- chin ups and pull ups going up.

Awesome stuff. Outdoor workouts in AZ, NM, MT, AK. Cool places. Good motivation for me to get out of the gym and urban outdoor routine!

Was hiking around the southern side of the San mateo range. Pretty country. Think I'll eventually go back to just hike the apache kid wilderness.

Yesterday's circuit, no rest between exercises, 1 min rest between rounds, several warmup/light rounds, 4 working rounds:

Cleans from boxes at knee height
PL/low-bar squat
Weighted dips
Chins

Sled drags, squats, lunges, leg press. 20min ruck w/ 45lb

Hiked yesterday in the lava flows near Parker Az. Quite challenging, not much elevation gain, (900) feet but lots of rock, loose rock, steep rock faces and dry waterfalls to scramble around and over. Managed to make 5.6 miles in less than 4 hours, without harm, stiffer than hell this morning.

Today

Dynamic effort bench w/bands, alternating grips (close/normal/wide) each set. 9 sets of 3 - 30 sec rest

Following that, circuit, no rest between exercises, 1 min rest between rounds, several warmup/light rounds, 4 working rounds:
Snatches from boxes at knee height
Olympic/high-bar squat
Rows
Rocking tri's

Adopt this plan if you want to make gains



https://www.t-nation.com/training/lifting-3-days-a-week-is-best/

My hike earlier in the week, did some damage so my miles have been extremely short. Got knee and hip pain, hopefully taking it easy for a few days will help. I am pissed, had a great January.

^ get better soon!

Good week for me- 35 miles (221 for the year), 8 of those miles snowshoeing the Elkhorns with my little buddy Tiny Elvis.

Got both strength training sessions in. I've settled on a modified Wendler 5/3/1. Instead of lifting three days a week, I lift two, but combine squats with bench and deadlifts with overhead press. I've also started adding a 4th set at the end- he call's it "first set last"- you take the weight of the first set (which is the lightest set) and do as as many reps as possible. I think this one additional set has helped me.

In between each of the sets of squats/bench and deadlift/overhead press- I do pullups (chin-ups on deads/press day), mtn lunges on deads/press day and dips on squats/bench day and four sets of various core exercises. So far, so good

yup- that's it

concentrates on the big compound lifts; stresses good form over weight; progressive program-starting with lighter weights and keeps building; insures adequate recovery time and suggests a lot of different accessory exercises

there may be a better strength program out there, but this one is solid!

It is a good, solid program.

Lifted yesterday with my youngest. Light work for me (and him), really focusing on him learning, increasing range of motion, and making sure his form is perfect.

Front Squat
Milt Press
Lat Pulldown

Squats, deadlift, kettle bell lunges, leg press. Sprint intervals.

yup- that's it

concentrates on the big compound lifts; stresses good form over weight; progressive program-starting with lighter weights and keeps building; insures adequate recovery time and suggests a lot of different accessory exercises

there may be a better strength program out there, but this one is solid![/quote]


Mr Wendler would not be pleased with your modifications


“ 1 DON'T CUSTOMIZE.

This applies to any program published on this site, but it especially matters for 5/3/1. You must do the program the way it's written.”


😁

please don't tell him, he'll kick my a$$!