Home Forums Hunting & Shooting Backpack Hunting Weighted pack training VS other?

I've got a backpack hunt later this year, and am open to training advice. I've backpacked before, and hunted from basecamps, but backpack hunting is not something that I have much experience with.

From what I have heard/read, from supposedly qualified trainers, is that your cardio health should already be established throughout the year (hiking, biking, running, etc.) along with strength training (lifting weights). But supposedly neither replace weighted pack training, for backpack hunting. And not on a treadmill, or flat ground. Instead, carrying a weighted pack uphill and downhill. Especially downhill and uneven ground, since most treadmills and flat ground are not good at exercising the same muscles. Makes sense to me, but is that your opinion as well?

Right now, I do weighted pack training 2-3x per week, along with some body weight exercises. The other days, I do weight training and cardio. Plus easy walks with the dog on flat ground throughout the week.

I can definitely notice a difference with the weighted pack training. Just cardio and weight training didn't prepare me for the load on my shoulders and hips. That wasn't much of a surprise though.

I'm pretty happy with my progress, but am not pretending to be an expert. Any additional advice or pointers?

Thanks,

Jason

I would caution against over training or rucking with too much weight. I wouldn't go over 80lbs.

I would say get in the best shape you can. Strength, muscle endurance, V02 max, flexibility, etc.

Hi Jason,
Attached is the Atomic Athlete/Exo plan for backpack hunting, I tried it last summer with good results and am starting it again to prep for this years season. I thought you might find it interesting.
Good luck
Chris

https://cdn.shopify.com/s/files/1/0057/0556/4227/files/Backcountry-Hunting-Training-Plan.pdf

Thanks, JH. That's a good point about rucking with too much weight. I have heard trainers say that training fully loaded will cause more harm than good. And to taper off the training as a big hunt approaches.

Thanks Chris. I have followed the EXO guys and their dietician buddy at V2P, but didn't know about the Atomic/EXO plan. I'll check it out.

My advice is not to hammer yourself. I do alot of weighted pack/rucking and do most of it with 50lbs. You only get 1 set of knees and hips. I'll use 75 lbs sparingly and in the 4-6 weeks right before season.

If you can't drag a pack around, I've found weighted stepups to be a good substitute. Do it HICT style - 65lbs, 10-12 per min on a 12-14" step, keep heart rate below 150 bpm. I use my stairs going to my bonus room and step up on to the second step. Another good alternative for flat ground is a tire drag. I added a shelf to mine and load 10-30 lbs and take it for a walk around a parking lot at my church. I do get some strange looks. I also do trail running with elevation gain/drop.

The other thing I'd consider is running intervals. Run 4 mins hard, walk 4 mins, repeat 3-5 times. Be forewarned it sucks. But so do the 65 lb stepups. I keep my heart rate below 150 and preferably in the 130s. I adjust my exercise speed accordingly - except the running intervals - you want your heart rate near max.

I buy into aerobically training your type II muscle fibers with the stepups, tire drags, running. Rucking for me is more like aerobics for backpacking - it's hits the primary muscles and increases the aerobic capacity of the muscles and cardio system.

Good luck and keep at it!

I train all year round for health using kettlebells and barbells mostly. But when sheep season gets closer I start wearing a pack. You’re right, nothing can prepare your body for carrying a backpack better than carrying a backpack. It gets your hips and shoulders ready and also your feet. I keep it simple by just adding a pack every time I go for a walk regardless if it’s a flat walk in the neighborhood or a trail. I have a few routes on trails that include steep uphill and downhill hill sections, but I rarely do more than 1.5 hrs on these routes. I also find that working up to about 55lbs is very effective even though my hunting pack weight will be heavier. No need to beat yourself up in preparation. I find that consistency is more important than intensity.
I also maintain my kettlebell and barbell work.
In my opinion and experience, the most important thing that makes a backpacking trip doeable/successful/enjoyable, is pacing yourself.

The worst thing to do is to not stay reasonably fit year round. My main sheep partner for years always hated getting into shape each year. He dreaded the process because you have to start from a low level each time.

I go on medium to big hikes 2-3 times weekly with a pack on. I just started ramping up the weight for this fall a few weeks back to reduce wear and tear on knees. Most of the year to maintain I have very minimal weight.

This was this AM with 35 pounds a good medium type hike for building up.

I ruck about 35lb while mowing the lawn - still use the old GR0 and taped up bricks. My thing is working in a workout while doing something that a person was going to do anyhow. Stacking 2 cord of wood with a ruck is way harder than I thought.

Pushing or pulling a sled is great. If you don't have access to one, make one.

I agree about not overtraining. Just keep working out then maybe ramp up a month prior. As I age I find typical cardio about worthless for real world packing. Much better to actually walk up and down hills or stairs than spend time on an elliptical or stair machine. Those little muscles in your feet and front of your calves just don't get worked out like actually walking on unlevel ground. Train like you hunt..

I hike and backpack year round (and strength train twice a week), but find I benefit from rucking some heavier weight prior to hunting season. The stresses of heavier weight requires the small accessory muscles, tendons and ligaments to be strengthened before hand.

After 20 years or so of messing around with different rucking regimes Ive settled on a routine starting eight weeks out from huntings season. I start with low weight (30 lbs). I ruck every other day (hiking w/o weight the other days) and vary the route- short steep stuff (sometimes multiple times), longer gradual incline stuff and some off trail/sidehilling stuff. I do this for two weeks and then bump the weight up to 45#- again every other day and varied routes as far as steepness and duration (I always shoot for one longer hike of 8-10 miles/week); another two weeks at 60 lbs- again varying distance/terrain; the last two weeks I start pulling the weight back- much like a taper period for a long distance race.

I never (anymore) use more than 60 lbs training- chance of injury goes up and never saw any real benefits from using more than 60 lbs.

Hauling meat loads of 80-90 lbs, while certainly not easy, have never been overly problematic.

Rucking weight I've found is important, but the more important elements are hiking (or running/biking) consistently, building the aerobic base; secondly, consistent, focused strength training.

Listen to this guy^^^^^^^^^

I agree with everything he said.

I overdid it 2 weekends ago, 75 lbs, Thought I’d put the majority of the weight on my waist by really cranking the waist belt,

By the 3.5 mile mark my hip flexors declared a strike, still slightly feel it.

Go easy on the weight and so-so on the waist belt, shoulders can/will carry the weight along with the waist belt.

And if going to the gym, avoid machines you haven’t been on in years,,,,example, Starmaster,,,(miserable SOB)….Again, over did the hip flexors,,

And those flexors will remind you for a while.

Aren't you going to the Brooks Range this year?
I just got back from scouting sheep in a new spot. Climbed about 1000-1200 vertical through an alder jungle heavy with spongy tundra and tons of mosquitos. Broke out into less miserable ridgelines and on up to a peak at about 5050 feet. Maybe 7-8 miles total and 3000 vertical feet gained/lost. Didn't see a damn thing except a curious cow caribou.

It is obvious that I am not in the shape I was last year, but that'll change.

Yes

LOL, You make it sound so wonderful,

You could write Welcome cards for Hallmark.

It is wonderful.

Haven't you ever heard of "embracing the suck"?

Thanks for the suggestions and alternatives, bwinters.

I'm at 40-ish pounds and going gradual with everything, including weight training. Seems to be working well for me. Recovery is easy, the loads get easy quick, and it keeps me motivated and not a burden to workout.

Jason

I started using kettlebells and barbells a few weeks ago. I really like the kettlebells so far, and I never see anyone using them at my gym which makes it super convenient not having to wait around for equipment.

Good point on the feet. The more weight I carry, the more critical I am with my boot collection. I used Lowas two days last week, and newer Hanwag once. I thought the Hanwag were going to work for me, but that was without load.

Greg,

That sounds awesome. I can't imagine a better way to get some exercise, sights, and fresh air.

Jason

That makes a lot of sense. I should have been carrying even a light load while walking the dog!

Yeah, side hilling and downhill under load are hard to replace with gym equipment.

I do use a stationary bike for longer low intensity fitness, like an active recovery day. I don't feel that I have the coordination for an elliptical!

Some of the step and cardio classes at my gym look pretty intense though. There are some older ladies that look out of shape, but man they seem to kick ass in those classes!

That's good to hear, mtwarden. That confirms what I've heard/read from the trainers, and my goal.

My buddy overdid it a few weeks ago with ruck, and got shin splints. I'm trying to get a good workout, but avoid any downtime.

That looks like awesome country, T.

I'm getting ready for a scouting trip in the OR coast range for elk. Probably one or two nights. Test my legs and new gear. And figuring out routes through the dang jungle and loose soil.

I know that was just a barrage of replies, but hopefully not redundant or annoying. I just want to thank everyone who responded to the original post. I appreciate it, and maybe someone else will find the information and encouragement helpful.

Jason

Yep. I can really feel it in hip flexors 50 lbs on longer hikes. That and the feet and ankle up and down steep terrain, side hilling and over dead falls. I incorporate a lot of stretching after workout. and hard foam roller on my hip flexors after workouts

Quick update - last weekend, I did a two night scouting trip at 7000+ feet with 30 pound pack. Other than the elevation (I live near sea level) it went well. And I used trail running shoes for the first time. Saw a bunch of bulls and bucks. It was a great time and chance to shakedown some new gear.

Good deal! I've mostly switched to trail running shoes for most of my day hikes/light backpack trips.

What do you do for weight training?

Thanks.

Frank

I use a Wendler 5/3/1 format- squats/bench on one day and deadlifts/overhead press the other. Between sets a variety of core stuff/lunges/dips/pull-ups.

It’s nice as I can get in and out of the gym in about 45 minutes.

The gym that I go to has a treadmill looking thing that I have never seen anyone use. Most people use the motorized treadmills for running or walking, but this thing doesn't have a motor. Just mechanical resistance.

I tried it the other day setup to simulate pushing a sled across the ground. Probably not exactly like the real thing, but it was a good workout! I'm going to add it to my routine at the gym.

As soon as the weather cools, I will start adding a pack into my daily routine. I used to use concrete blocks on a pack board, but now I will carry a bag or two of shot, in my day pack, depending upon my enthusiasm that morning . It takes dedication and its harder for me every year.

Like many have said there is no substitute for hiking on uneven ground under load. One thing that I've added that seems to really help with my Cardio is HIIT training ( high intensity interval training) . It's basically CrossFit type workouts. I follow a few people on instagram that put up different routines and I really like how my body responds to it. My favorite on instagram is meltprogramming.

mm,

I checked out the Meltprogramming, thanks. I definitely like the kettlebell swings and goblet squats.

J

Good question battue.

I had a NASM certified trainer and nutrition coach review my activities and diet. She said everything was good except I needed more carbs.

I also spoke to a registered dietician last week. She said, "Everyone's telling you to eat a lot of protein, right?" I said, "Yes, and I do that, but the NASM gal said I need more carbs." The dietician agreed.

I do not backpack hunt but am carrying a light weight on my morning hikes to emulate my day pack. The day pack is a little heavier but like mentioned above, I am old and want to save my knees as long as I can. I am not wearing myself out OVER TRAINING, I have done that before.

UPDATE - All the training paid off. Got my buck last week without injury or feeling overworked. The buck wasn't very big, but other than that I feel completely satisfied.

Only thing that I would have liked to incorporate would be more time at higher elevation. I live near sea level and hunted at 7000+/- ft. Fairly easy hike in and out though. About four miles from trailhead to camp.

I'm looking forward to the next one.

Thanks to all that provided suggestions!

Jason

Good deal! Pics?

I used Jeff Nichols (performance first) rucking program this year. It almost killed me, but worked. Packing out two bulls in a day was easy due to my fitness level.

Sled drags, deadlift, weighted rucking, squats, pull-ups, etc were all huge.

It was 40 bucks well spent.

Nothing noteworthy. Just a small 3x3 mule deer and some nice scenery. Best tasting animal that I have killed thus far though! For what it's worth, I'm a better shooter than a hunter!

I did try to get some pics of the goats on the mountain but it didn't work out so well. Fun distraction during the middle of the day though. It was pretty dang hot and dry for October.