Getting in shape for ELK hunting

[Lonnie]

Ok Im posting this in hopes of helping some of you guys out. I truly believe by getting in shape that it will help you enjoy your hunt and be able to see more rugged country. I know when you dont have a plan that you will probably fail. I have always stole other peoples work out plans so I did not have to think of a plan. So here is what I do to get ready for elk season.
I work out six days a week. I know that sounds like a lot but its not. I pack my gym bag with me. After work I hit the gym. If you got 30 min or a hour any time in the day use that time to work out. I do take pre work out before I hit the gym. Dont take pre work out if you are walking. It will elevate your heart rate and mixed with the elevated heart rate from walking your but off is not good. If you take supplement dont let GNC sell you the store. Do your research before taking any supplements. And never take the full dose that the pre work out tells you to take. Start out with half the dose and work up to what the recommended dose is. If you dont want pre work out. Then have a multivitamin. And drink lots of water.

Day 1-back
Day 2-chest
Day 3-Walk 4 miles with 55 pounds on my back. Dont go so heavy at first work your way up to the weight. After this you will be able to pack your 20 pound pack all day.
Day 4-shoulders
Day 5-arms
Day 6-Walk with pack but pick out a big hill and climb it. Elevation training.
Day 7-Off day
I dont do legs everyday. So I dont develop shin splints before hunting season. As hunting season gets closer I will walk farther. There are many different plans for working out. But the most important thing is to have a plan and a goal. I have been doing the fitness thing for a long time. If any one needs help on a plan let me know. Thanks

[Lonnie]

And dont forget elk season is three months away. Start now because elk season will be here before you know it. It takes time to develop that fitness plan and get in that great hunting shape that we all want to be in.

[Idahonian]

OK, I'm probably going to get flamed for this. But I have to ask. I see lots of hunting fitness posts that seem to focus on lifting, with actual weight-bearing cardio sprinkled in. It seems fairly obvious to me that the opposite would be better for hunting--weight-bearing cardio as the primary emphasis with some weight training sprinkled in as needed to support and improve weight-bearing cardio. What's your rationale for so many days of lifting, and so light on the hiking? Would you be much better off by doubling or tripling the hiking and reducing the weights to two or three days a week.

And the pre-workout/nutrients...isn't it also fairly obvious that pretty much gets you expensive feces and urine? A well-balanced diet would provide everything you need to stay healthy, no? Unless you have some deficiency, of course, But that aside, it seems that the pre-workout and supplements are an expensive gimmick that don't provide any significant benefit.

Just trying to understand, no offense intended. Obviously, doing anything is better than sitting on the couch.

[Lonnie]

Idahonian. When you work out all the time it can become a drag like a job. I use the pre workout as a pick me up. It depends on what you take for the benefit you get out of. My pre workout has creatin in it. Good for muscle recovery. BCAA-Amino acids, and a little cafine. You could drink a black cup of coffee if you wanted to as a pick me up. I know guys who do that. I choose to supplement. Their are a lot of binafits to the right supplement or vitamins. Most atheles use some sort of supplement to help build and to aid muscle recovery. And the older we get our body's stop producing as much of the natural creatins and testosterone muscle buliders. I agree you still need to eat heathy. What you put into your body is what you get. So having pizza every night is not going to cut it. Lol

[Lonnie]

As for the muscle mixed with your walking. It's always a good idea to keep balanced in your body. I usually don't kill my elk on the road. So it usually takes a lot of muscle to get it out. And the packs we wear after having them on for 10 hours get pretty heavy even if they are 20 pounds. But like I said in the first post. There are many different work out plans. The point is have a goal and make plan so you will be Elk hunting ready.

[saddlesore]

All that weight training does no good,unless you get lung capacity up which I don't see any of. Altitude and lack of capacity will kick butt long before muscles give out. I think jogging a few miles every other day with a 20 pound pack would be more beneficial.

Since I live at 7600 feet, I don't worry about it. I also don't do any weight training as I have a few physical handicaps. Mostly I do some riding during the summer, a pack trip or too and.

[ElkNut1]

A lot of thoughts on conditioning has to do with our life styles & what type of elk hunting we plan on doing! Treestanding or hunters who are into low keyed ambushing not covering countless miles a day need less conditioning than hard core Runner & Gunners. The older we get the more conditioning we could use but it's also harder to accomplish! I'm a true to heart Runner & Gunner & know it takes me a year around commitment of weekly working out. I also ambush & sit a stand here & there but my heart is locating & chasing bugles! (grin) To do this day in & day out for 10-20 days straight requires serious physical exertion, there's no such thing as working out too much with this mindset.

As Lonnie mentions it's a necessity to have a workout plan if this is your style. I lift weights, do cardio & carry a pack in preperation. I do this year around so I do not have any start up program instead it's a way of life for me at 62. The elk do not care if I'm out of shape! (grin) I still pack out on my back 2-4 bulls every year scattered with a few muleys as well & nearly all packouts there are no roads or trails, you boondock it. In order to do this I know I need to be in shape as the terrain gets steeper & more rugged every year! (grin) This has worked very well for me & I will stay with it God willing for years to come!

ElkNut1

[Beendare]

My take;
You have to try and replicate the low oxygen high elevation and high exertion of a hunt.

i do a mix of cardio and weights. Heavy weights for upper body don't do you a lot of good...though they do make you look better!

I think a routine that gets you to your max heart rate is the way to go....long walks on flat ground are better than nothing...but if all you have is flat ground...sprints are better.

Machines like a stair master are Ok [again, if you do max heart rate].......but they don't develop the muscle you need for steep climbs...and they don't develop muscle groups for downhilling.

Of course the best exercise is getting on a steep trail with a pack and blasting up it. I find that 40# gives me the best benefit to wear and tear. I used to do 80# loads training and now think its a bad idea.

The only supplement I take is Cytomax....I've tried many.....its been the only thing that totally solved my muscle cramps and helps immensely with recovery.

[Scorpyd shooter]

I walk a couple miles almost everyday, there is an old ski hill here, maybe 300 yards to top I'm gonna ask owner if I can use it to get used to hill climbing

[Heartwood]

If I had limited time for conditioning I would focus on cardio. like hills with a pack and body weight exercises. I don't have weight equipment at home and town is far away so I have to do what is available. Mountain bike climbing is my main cardio mixed in with interval workouts, climbing with a pack. Body weight exercises are what I do for strengthening. Ideally, spending time in a gym would be great but still the conditioning for climbing is most important. IMHO

[Lonnie]

So I put some thought into this. I do truly believe that muscle training is great for hunting. But if you are more into cardio. Here is a thought. I have a fit bit watch that tracks my steps. Or you could use a GPS to make sure you make your goal on steps. It's a little spendy for a watch to tell you if you have made your goal on steps. But it works.

[Brendan]

Here's my opinion: A routine that involves a lot of different things is better for overall longevity and injury prevention, and that certainly includes gym workouts. But, my gym routines are no more than 3x a week, usually 1-2x, and I do one total body workout as I think time is better spent elsewhere than having a day per major muscle group. I think time spent on dedicated arm workouts (for example) does not target enough muscle groups to be worth my time.

My gym workout: Squats, Deadlifts, Pullups, Pushups, Planks, Flutter Kicks, Single Arm Rows (Archery Muscles), Then Front Raises and shoulder presses (Shoulder health / Rehab). All exercises focusing on 3 sets of 10 - full range of motion with correct form.

That gets worked in with Running, Biking, Stadium Workouts, Weighted Pack Hikes...

Your mileage may vary.

[Lefty]

I just do stuff.
My neropathy doesn't let me run or jog. Up and down ladders, bear hunting, moving pasture irrigation pipe
Hikes in the woods, walks with my wife,

Hauling bait in yesterday, lots of snow, ,only a 30 lb pack

[jmez]

A lot of ways to exercise and none of them are wrong. Anything is better than nothing. I used to spend a lot of time lifting but have found that to be not very functional unless you want to look good with your shirt off. I do crossfit so my lifting patterns have changed quite a bit. Most of it is low to moderate weight done fast to incorporate cardio with the lifting. A lot of bodyweight stuff as well. My gym also incorporates a fair amount of longer workouts to build stamina and endurance. It is a good mix. I'm not a fan of strict Metcon training.

Actual strength training is Olympic based and consists of deadlift, front and back squats, power cleans, clean and jerk, shoulder press and snatches. I don't do snatches, they hurt my shoulders. Since my workouts have shifted I haven't lost any strength, I've actually gained in the core lifts that we do. I think lifting much beyond core Olympic type stuff is pretty much cosmetic only.

I do some long distance mountain biking but since my boys are getting older I haven't had time for that the last two years. I do weighted pack hikes and that along with the crossfit has been more than adequate for me. Last year I didn't hike much, pretty much just did crossfit for a year. I wanted to see how that would work. I paid for it a little the first few days. Hiking on uneven terrain under weight can't be replicated in a gym or with any exercises other than getting in the hills with a pack. I'll be doing the hikes again this summer.

[Old school]

I don't have a regimented routine. I bike 3+ miles per day up and down some steep hills. I then mix in lunges, burpees, squats, pushups, crunches, deadlifts and shoulder presses. Every year I go out west I say, I need to be in better shape next year, so I focus on improving year over year.

--Mitch

[saddlesore]

I by a box of Jelly Donuts,take them down to the corral and share with my mules.Every year, a week before season, I go down and ask them if they are in shape.They have never said "no" and always are willing to jump in the trailer.

I'm always in good enough shape to crawl in the saddle and process and elk if need be..

[Lonnie]

Hunting season starts less than two months away. Time to kick the work outs up a notch.

[WapitiTalk1]

I by a box of Jelly Donuts,take them down to the corral and share with my mules.Every year, a week before season, I go down and ask them if they are in shape.They have never said "no" and always are willing to jump in the trailer.

I'm always in good enough shape to crawl in the saddle and process and elk if need be..

I like your style mister. Don't let old Saddlesore fool you young hunters, he's got the bark on for sure, there's no doubt in my mind. I betcha a dime to a dollar, he could still throw a quarter of an elk over his shoulder and get up to the trail where his mules are waiting.

[1Elkhunter]

This is a great thread! I love seeing everybody's different approach to pre-season conditioning. One thing I think we can all agree on is that the elk are in a hell of a lot better shape than any of us are! My thoughts are this; the conditioning you are doing needs to be targeted directly to the type of hunting you will be doing. If you are a flatlander, like I am, then cardiovascular fitness is important... in fact critical. If your a bivy style backcountry junkie, then you need strong legs, core and back. If your packing in on stock, or driving in, or day hunting from a comfy camp, fitness is still important. I find the better shape I'm in, the less fatigued I get (obviously). That means I can focus more on actual hunting time, cover more ground, and be mentally ready to seal the deal on day 5, day 7 or day 10 late in the hunt when it's hard to keep an edge. I'm in my late 40's so I don't power lift, and quite frankly don't give a chit what I look like without a shirt on. I want a freezer full of meat. I don't have an "arm day". Why would I want to carry extra mass and weight where I don't need it? I get plenty of biceps and tricpets work through push-ups and pull ups, which both work large muscle groups all at once. Squats, lunges, dead lifts, step ups, wearing my pack loaded to 60 lbs. Then cross fit 3-4X/week which is total body and mixes strength and cardio... then I run 5 miles 2-3X per week. Sundays are rest days, except for stretching and a nice early morning walk with my wife. In the end, being more physically fit helps me have the confidence to get it done when my hunt comes around, physical toughness and mental toughness are a continuum that feed each other but you don't have to look like Cameron Haines to kill an elk... that's just more media BS trying to sell us supplements and subscriptions. 7 weeks to CO archery elk opener. Turn it up boys, go time is coming!

[ElkNut1]

Ha Ha, you say you don't need to look like Cameron then you proceed to share a workout you perform weekly that's right up there in training for an Ironman event! (grin) Good luck, sounds like you're well prepared!

ElkNut1

[stealthycat]

I'm 48

I've had 3 knee surgeries (1 major ACL) and I'm prone to altitude sickness. I'm not in backpacking shape. I have a bit of plantar facilitates in my right foot.

I am in pretty decent cardio from my workouts that have been up to 2 hours in length. I'm leaving for Colorado tomorrow, doing some backpacking and hiking.

When I get home in 8-9 days, I will have a good idea of where I am, and what I need to do in the coming 8 weeks before my Colorado muzz elk hunt ( solo backpacking)

[1Elkhunter]

Ha Ha, you say you don't need to look like Cameron then you proceed to share a workout you perform weekly that's right up there in training for an Ironman event! (grin) Good luck, sounds like you're well prepared!

ElkNut1

Paul- that's because I wish I looked like Cameron Haines! But, alas I don't...

[ElkNut1]

LOL! X2

ElkNut1

[Tigger]

I am averaging about 18 miles per week with my 30 pound pack on. I am biking a whopping 2-4 miles per week. I do 35 sit ups and 20 pushups almost every morning. I am worried about my cardio though as my Achilles is still tender and I haven't been able to run. I will give it another couple weeks before I do some light jogging. We are still 9.5 weeks out, so I have time yet. The mosquitos are so bad on my hill that I want nothing to do with hiking up and down that thing!

On the not-so-good, but really tasty side, my daughter made monster cookies last night. mmmmm. I ate 4 of them. Elk hunting be damned!

[ElkNut1]

Tigger, what's your height, weight & age?

ElkNut/Paul

[saddlesore]

This is a great thread! I love seeing everybody's different approach to pre-season conditioning. One thing I think we can all agree on is that the elk are in a hell of a lot better shape than any of us are! My thoughts are this; the conditioning you are doing needs to be targeted directly to the type of hunting you will be doing. If you are a flatlander, like I am, then cardiovascular fitness is important... in fact critical. If your a bivy style backcountry junkie, then you need strong legs, core and back. If your packing in on stock, or driving in, or day hunting from a comfy camp, fitness is still important. I find the better shape I'm in, the less fatigued I get (obviously). That means I can focus more on actual hunting time, cover more ground, and be mentally ready to seal the deal on day 5, day 7 or day 10 late in the hunt when it's hard to keep an edge. I'm in my late 40's so I don't power lift, and quite frankly don't give a chit what I look like without a shirt on. I want a freezer full of meat. I don't have an "arm day". Why would I want to carry extra mass and weight where I don't need it? I get plenty of biceps and tricpets work through push-ups and pull ups, which both work large muscle groups all at once. Squats, lunges, dead lifts, step ups, wearing my pack loaded to 60 lbs. Then cross fit 3-4X/week which is total body and mixes strength and cardio... then I run 5 miles 2-3X per week. Sundays are rest days, except for stretching and a nice early morning walk with my wife. In the end, being more physically fit helps me have the confidence to get it done when my hunt comes around, physical toughness and mental toughness are a continuum that feed each other but you don't have to look like Cameron Haines to kill an elk... that's just more media BS trying to sell us supplements and subscriptions. 7 weeks to CO archery elk opener. Turn it up boys, go time is coming!

That made me tired just reading it.

[Tigger]

Elknut, I am 5'10" 190 and 46. I would like to hunt around 185. I consider myself to be in pretty good shape. Not quite marathon runner shape, but I can sure hunt archery elk hard all week! I am not as fast as the long legged 6 foot 2 inch 23-year old brother of mine though! I like to kid around about the old lady in the walker passing me, but that really doesn't happen. I can run a 5K in about 27 minutes without much training, however, I am not a distance runner type of person and I could train forever and probably never break 24 or 25 minutes. Back in high school, I was a QB and learned that I could run faster scared than the opposing team's linebackers could mad!

The last 3 weeks I hiked 22, 15, and 18 miles, respectively. We are finishing our basement, so that has cut into my hiking time.

[ElkNut1]

Sweet! Looks like you're hitting pretty hard there, keep up the good work bud & good luck this year!

ElkNut/Paul