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Last year for a new years resolution, I started with p90x2 and culminated in completing my first 1/2 marathon.

Since I'm expecting an AZ archery elk tag this year, I thought I'd kick off the season with another fitness goal to put me in the best shape possible to chase those beasts.

I also am looking forward to a Tough-Mudder with Midwest and his crew this spring.

So here is the encouragement guys, I started by not being able to run a mile without puking my guts out. I'm far from an athlete even now, but these fitness goals have improved my overall health, outlook, and hunting ability/tenacity.

It's never too late to start (just turned 40), and the next hunting season is just around the corner.

Best wishes guys. Bill

If anyone else is interested and wants more details, feel free to pm me.

Here's another idea. See the link.

Thx Guys.

Uh, NO! Exactly wrong, in fact.

You hunt the mountains with your legs, your lungs, your heart and your attitude!

Putting on 'slabs of muscle' is of no value and can actually be detrimental. It's more weight to carry (How'd you like someone to add a bunch of heavy rocks to your pack?) and it's more to cool, which is very important.

Do this a couple to three days a week and mix in other forms of cardio like running, hiking, mountain biking, etc.

Not only did she finish, but she did quite well. Most importantly, she looked hot doinig it :^)

Then, when you catch up to me after a 1,500' vertical climb, you can lift my elk quarters into the paniers a lot easier than I can.

;^)

My partner in my "Getting and Staying in Sheep Shape" seminar, Dr. Maurus Sorg, is a sheep hunter, a Board Certified emergency room physician and has written a book on fitness training for hunting in the mountains. He's also a contributing author for the US Ski Patrols' emergency medicine manual.

Dr. Sorg agrees with me 100% that CARDIO is the most important factor in preparing for hunting the high mountains.

I agree too that cardio is the most important component of mountain fitness. However, cardio and strength training (I like that term better than weight lifting) are not mutually exclusive. Maybe that's not what you're getting at here.

Fire up your DVD player and do one of the Max Insanity workouts. I think you'll be surprised at 1) the level of cardio intensity and 2) how sore you can be the day after.

It's all about bang for your buck, and if I can get my strength training, my core work, and my cardio completed in a one hour workout that's a win-win scenario in my book.

Bloodtrail wrote:

"Put on slabs of muscle. It's more important than the cardio aspect of your hunt."

I disagreed strongly. You are also disagreeing with what Bloodtrail wrote.

So just what is it I'm not 'getting' about what he wrote?

You can do all the lifting and upper body work you want. It might help your cardio.

But it won't do a darned thing for your leg strength and for your ability to move forward on those legs day after day after day in the mountains.

Your upper body strength is of little, if not zero value in mountain hunting, unless perhaps, you hunt by walking on your hands instead of on your legs.

Train the way you'll hunt!

How does strength training not do anything for your leg strength? How does having a strong back and shoulders not help you in handling a heavy pack, or being able to shoot your bow effectively?

Edit: Also to say that the workouts MIGHT help your cardio is anything but true. I can put together a pure bodyweight strength training/cardio workout that will have folks who are above average fitness, hurting like no tomorrow. My HR will routinely hit the high 160's and average mid 150s to upper 150's during my one hour plyometric workouts.

Running, hiking, and hiking with a pack, esp. on mountain trails, will build leg strength. Lifting weights won't do diddly squat for your legs.

It might help you attract the ladies, which is never a bad thing. But it will do nothing for your leg strength, nor your endurance.

Train the way you'll hunt!

I'll agree to disagree with you here.

A combo of different things is a good idea.

As far as weight lifting...big muscle bodies are for the beach not the elk woods.

No, it's not. What's silly and uninformed is to say otherwise.

I'm not saying some lifting isn't a good thing for your overall body condition. What I'm saying is lifting for upper body strength won't do diddly squat for helping you go up and down the mountains, not just for one or two days on your hunt, but for every day on your hunt.

"As far as weight lifting...big muscle bodies are for the beach not the elk woods."

Exactly!

I don't run at all when I hunt. ;-)

I think strength training is VERY important for mountain hunting and overall fitness in general, as well as injury prevention. We don't all have guides with horses to (hopefully) pack out our meat. Packing out a bull elk will be, without a doubt, the most physically demanding thing we will do on any elk hunt. It is what limits how deep we go for those of us who hunt on our own and will be packing out whatever we kill on our back. Especially, if we are solo.

I think when many people think of "strength training", they are thinking "body building". They are two completely different things. My lifting sessions are exactly what JLS suggested.....lighter weights, high reps, and short breaks. Many of the workouts will have sprints on the treadmill, elliptical, or rowing machine in between lifting circuits.

That said, running is better than 50 percent of my training and in the few months just prior to my hunt, it is more like 75% of my training. This is what builds my endurance and keeps me moving up the mountain day after day.

My resolution is: #1. Rehab my shoulder so I can pull my bow starting in March. This is due to a horse mishap and subsequent shoulder surgery. #2. Get in top condition by crosstraining to achieve overall fitness with particular emphasis on leg strength and cardio as the hunt approaches.

I lift lighter weights with more reps for my upper body, core, and legs. This simply helps my overall fitness and reduce the chance of injury. Then I concentrate on leg strength/cardio by using a revolving stair machine and go to spinning classes. As I get older I try to stay away from high impact exercises.

This method of conditioning has worked well for me.

I helped pack out an elk in CO for mn_archer a few years ago and as he will freely tell you, I kicked his azz despite being twice his age and being a skinny little $h!t to boot.

1,200 vertical feet straight uphill in the sun on a hot day and I got back to the truck way before he did while carrying a full load, including all my hunting gear, bow, and a hindquarter.

I dumped my load at the truck, loaded up my pack with fluids to replenish what he and his dad and his uncle had run out of, then hiked almost a mile back down the trail before I ran into them. They'd all left their loads at the bottom of the climb and we had to go back the next day to get them.

Michael's in darned good shape, btw, but he didn't understand fluid and electrolyte management.

Cardio, cardio, cardio. Leg strength, leg strength, leg strength. Endurance, endurance, endurance.

Had enough? ;^)

Good luck to all in your training.

Cardio and leg strength or big biceps?

I believe in a more balanced approach for overall fitness and to keep me hunting the mountains for many years to come. I love to run, love to lift, love to do group workouts with my friends, love to do it all. I'm not a super gifted runner but I've won my age division in the last 3 races I've entered....two half marathons and one 5K. And I rarely run more than 3 times per week....15 to 20 miles total.

I'm sure there are plenty of guys out there who hate running. Many of them will say they don't run because it's hard on your knees, etc., which you and I both know is baloney. There are other guys who don't like to lift so they say stuff like it is only for looks and does you no good in the mountains which I know is baloney.

I want guys to do something they like and stick with for the rest of their lives whether it be running, lifting, biking, hiking, swimming, rowing, or a combination of some or all of them. They will all be beneficial to the mountain hunter if they give it their all and just a little bit more.

I know what works for me and I guarantee you I will keep up with you on the mountain....if not just a little bit ahead. ;-) There is more than one way to skin an elk.

My whole point all along is that strength training and cardio training are not mutually exclusive. You can do workouts that develop both.

Last Tuesday.

A measly one mile hike up a mere 500' climb.

Three hours later, the dream of a lifetime came true!

The Western States ® 100-Mile Endurance Run is the world’s oldest and most prestigious 100-mile trail race.

Starting in Squaw Valley, California near the site of the 1960 Winter Olympics and ending 100.2 miles later in Auburn, California, Western States, in the decades since its inception in 1974, has come to represent one of the ultimate endurance tests in the world.

Following the historic Western States Trail, runners climb more than 18,000 feet and descend nearly 23,000 feet before they reach the finish line at Placer High School in Auburn. In the miles between Squaw Valley and Auburn, runners experience the majestic high country beauty of Emigrant Pass and the Granite Chief Wilderness, the crucible of the canyons of the California gold country, a memorable crossing of the ice-cold waters of the main stem of the Middle Fork of the American River, and, during the latter stages, the historic reddish-brown-colored trails that led gold-seeking prospectors and homesteading pilgrims alike to the welcoming arms of Auburn.

Ten times.

My best time was 20:31.

Heck, even Scott Jurek espouses the benefits of strength training. But you must be the only one here who is right, weightlifting is only for big biceps and looking good on the beach.

Peace out.

Bill in Michigan, Great Goal! I used to run a lot until one day 10 yrs ago my hip ached... My hip was officially done from 30 years of endurance running and I had to have hip replacement surgery. My hip is awesome now but I rarely run (i do sneak a run in occasionally but don'e tell my orthopedist).

As I get older my goal is to be in shape come september. Chasing elk is what motivates me to get in the gym.

NvaGvUp, there are many ways to skin a cat, its good that you've found a way that works for you.

One cites recommendations from Ron Gabriel, MD, author of A Sheep Hunter's Diary." He says,

"Avoid heavy weight training. Do chin ups, push ups and pull ups instead."

and,

"Backpack 4-5 times a week on your local hills."

Yes train for health reason but please one dosent need to run a race to be a good elk hunter !!!

The Increased mental fortitude from traing for a full marathon will be a boost for me on my DIY hunt. One surely died not need to train and accomplish a marathon to be a successful hunter, but how can it hurt (injuries not withstanding)?

My fitness resolution for the year is to continue a mix of Insanity and bird hunting through January. In January I'll up my running and to a trail run in Hells Canyon in March. In March, I'll get my mountain bike back out and hit the trails and ride hard all through the summer. My plan is a 50 mile mountain bike race if travel budgets allow it.

I may also do a 50k trail run in Idaho, again depending on travel budgets, where I decide to hunt elk in September, and how much backpacking I get in with my kids. Last year we didn't get in any backpacking trips together and I have vowed that won't happen again.

...and if you read any of the posts JLS and I put up, heavy weight lifting is the opposite of what we suggested. And BTW, chin ups, push ups, and pull ups are ALL upper body exercises!

city.....you have no idea. :-)

Whats very important is to maintain a good healthy fit shape all year long , I see guys blow up on the off season, and then kill themselves trying to get into shape for a upcoming hunt ! Also I stress diet intake is a big factor on overall health which most folks neglect .

For a solo elk hunter with no pack animals he needs to have some strength behind him . just breaking down a elk alone can be a chore, then at least 5 to 7 trips out with meat and gear on ones back !

Navgivup This past sept I was lucky to kill two bulls in sept I don't think I ever want two bull tags in my pocket , broke both bulls down and packed out without any help . how would a guy that didn't have some strength training do on this ordeal could a guy that only trained for cardio do it . I bet if a guy only did cardio training he could run fast and get help !!!!:>

Why not think of it as a lifetime fitness/lifestyle choice? If you look at it that way the rest of your life will be easier, you will be healthier, and your family will benefit more from your choice!! Heck, you might even live longer and be around for your family for a lot more years if you do!!

Mine is more a yearly goal resolution. Kind of a fitness event bucket list per se? Last year I knocked a major goal off for running, and this year I want to focus more on the mountain biking.

I agree 110% on the lifestyle choice. There is no true off season, more just a change in my current training.

Years of backpacking with a full pack 15-20 miles a day under my belt.

Never had trouble packing elk out even when I had to go uphill.

I don't do any upper body exercises other than drawing my bow.

I've left a lot of buff/fitness type guys in the dust though, with and without packs.

My exercise routine is >1000 miles a year of hiking x 15 yrs.

I bet most of you could beat me arm wrestling, but I've never seen anyone keep up with me in the mountains yet.

I'm with Kyle on this one.

www.tnation.com

www.tnation.com

www.tnation.com

Agree 100% with city. Make it a lifestyle. Do whatever you like to do to stay in shape....doesn't matter what it is as long as you keep after it year round. In time, and after enough mountain hunts, you'll figure out what works for YOU. Just do SOMETHING. The older you get, the more important it becomes.

WRT 'why not make it a lifestyle vs a hunt goal'. Since I have annual hunts to plan from December till September it's pretty much one and the same for me.

What do u think a elk quarter weighs ?

There are an awful lot of pull/push ups with TBM's agility training to mix in with this program. I think its a great add on to a running schedule.

So who's in for the tough mudder? Are there hot female rescue staff on site, cuz I feel a cramp coming on lol?

I'd guess a ham weighs 60-70 lbs.

Nick, Kevin wants to join in on the Tough Mudder. That ok?

"Are there hot female rescue staff on site, cuz I feel a cramp coming on lol?"

There was one area of the event where you had to carry a partner down the trail, then switch halfway. We had an odd number of teammates, so they have volunteers there for people to carry. Of course, our odd man out picks up a very hot, young blonde. Unfortunately for him, he didn't get to carry her the way he wanted. ;-)

I do weighted hikes, runs, push-ups, pull-ups, sit-ups, dips, and leg lifts. Maybe its my (ex-)Army mentality, but I'll never "lift weights" in a gym...

That being said, nowhere in this thread has anyone said that bench press or dumbbell curls will do anything for leg strength...

Im not a doctor, but I think if you lift weights, WITH YOUR LEGS, you will probably gain leg strength...

Kyle, I admire you a lot for your accomplishments in races, as well as your conservation contributions (fellow WSF Life member here) but I have noticed lately you sure do let your emotion overpower your reason when it comes to bow site threads. No one said only do upper body weight lifting, but you somehow gathered that's all that was meant.

I don't know everything there is to know, but in my Army days I've seen a 6'4'' 250lb bodybuilder run 10 miles in :59, and his only cardio was in the gym lifting weights, I've also seen a 5'4'' 135lb guy run a 20k sub 2:00 with a 55lb rucksack and he trained similar to how you suggest. The point is different methods work for different people, these two soldiers had one thing in common (besides their uniform) and that was a NO QUIT attitude...

We used to say, "It's mind over matter, and if you don't mind, it won't matter!" that in my opinion, is the MOST important factor...

Walking on a treadmill with your pack is okay for a workout, but you'll derive much more real world benefit from doing step ups onto a bench while wearing a weighted pack.

So this Spring, I'll squeeze in a half and a full and plenty of time at the gym and hope I show up day one ready to do my job next Fall and help people fulfill their life-long dreams.

Down 19 lbs after Tajikistan, this is the best shape I've ever been in going into Christmas. Just have to work through some injuries.

Man, there's got to be some good stories there!

As is saying a boned out elk takes 7 trips to pack out. Or running to the point of destroying your knees is paramount for elk fitness. Or no training is necessary since I did it with no training. Or strength training is as important as cardio for MOST people.

Stay active, protect your joints, and keep those lungs burning no matter what kind of exercise you do. If you aren't drenched in sweat you need to step it up. And quit arguing so much on which way is the best way.

Only took me 4...the legond lives on!!!

You can bitch about Obama, Democrats, Republicans, crossbows, compounds, Egos etc, my only bitch is American Women. Where did we go wrong???

But for elk hunting, in all terrains (even your big bad high alpine hunts, where all these he-man better than you guys hunt, all you need to do is walk, put a pack on a couple months before the hunt, and watch what you eat so that you can loose some weight. You should be up to 3-5 miles a day for a couple months prior, and mix in a 8-10 mile once in a while. And if you can take your family on a high altitude vacation in July or August where you trout fish, hike and stalk in on elk, I have found that to be really helpful. Be healthy and feeling good prior, and enjoy the beauty of the mountains. If you want to lift weights, great-unless you are 22-32 and genetically predisposed to put on significant mass & weight when lifting, it's none issue. Older guys, just lose some fat: )-I'm older and need to lose some, so not throwing stones: )….

Some great elk hunters I know drink too much, and a couple are smokers. In their late 40's and 50's-but they are western guys so altitude is not an issue for them. Not recommended, but just saying…Finally, those young gals need to put some clothes on for gosh sakes!

Especially slow burpees as an endurance workout. With periods of sprints (regular pace) mixed in. Try burpees for an hour even at a snails pace.

Ran my target race for the year yesterday. Trail race 50K.

Terrain is pretty mild. Trail is single track with some crushed rock, sand and a few water mud spots. Hills are pretty mild, no more than 30' climbs, but plenty of them. Entire course is runnable, and I did.

Last year I would have won by over 30 minutes. This year, the word was out and some really fast guys showed up. 12 people finished under 5 hours. But I still finished at 4:25:51. Pace average 8:30 per mile/ 7 mph avg for 31 miles. Good enough for 3rd OA. Smaller race but no regrets. Very happy.

I have to say I'm a tad bit sore haha

I had to buy new shoes as I lost one in electroshock therapy. Apparently a shock induced leg twitch is a powerful thing.

On to the marathon...

Bill

Ran my first half marathon in two years on Saturday. My training consisted of running when I wanted, as fast as I wanted, and as far as I wanted.

For the race, I went out a little faster than planned, but my endurance training allowed me to hold pace. Mile 13 was my fastest mile and kept foot on accelerator until finish line.

1:28:26. 60th out of 4774 runners. For a 49 year old geezer, I will take it.

Bill, We're all hobbling around the office this morning. This one was much tougher than last years in Minneapolis.

Two weeks until our 24 hour mountain bike race. Way off my running this year, but putting a lot more miles on the bike, and some more time in the weight room. My legs are definitely stronger this year than in years past.

I will be looking forward to a report after your mtn bike race.

My running is less than in years past and I am just fine with it. I have had some good race times and have nothing to prove to myself or anyone else.

I have added more backpack/strength training as well as core work in the past 1+ year. My 2015 race day weight was ~ 8 pounds heavier than my marathon PR year (2012) and I suspect most of that is muscle. (At least that is what I tell myself!)

Nick- If those girls run, I suspect they are suffering from black eyes! LOL!

If you're wanting to make friends with outdoorsy fun loving fit women, I'd imagine this would be the place...of course you'd have some competition too.

PS Nick, you did NOT forward that photo to me. Why you holding out bro?

To be among the top finishers and for sure beat everyone my age or older is always my goal. An hour and thirty minute race is good exercise!

Think I pulled something

I was doing some research this year on strength training and how to incorporate it into a training program when your primary focus is endurance events. All of the current research is pointing to heavy weight, low reps as the best bang for your buck and best increases in your performance.

I found this workout and have been doing it three days a week for the past month. I will scale back to two days a week through the remainder of the summer after my 24 hour race. It's a hard workout and can be done in about 35-40 minutes. I did change it a bit by adding pullups on days 1 and 3.

It doesn't leave you so wiped that you cannot do other stuff. Yesterday I lifted in the AM with my wife, then went for a 10 mile mountain bike ride in the PM. I am heading out the door in a few minutes today for a run.

It will be interesting when I hit the hills this summer to see if there is any appreciable difference in performance relative to last year, which was very heavily biased towards trail running, with some biking and body weight workouts.

Z, I'll post a rundown of the 24 hour race post facto.

60 minutes of Swim Fit,,,,, I go to the pool at the YMCA.

I got advice from a para rescue vet from the USAF, and everything can be done in the water, hard, but it works all the muscles

You can get their workouts on the internet, plus military fit . com

Then 3 days a week its 45 minutes of weights included

Each work out I do 2 miles on the inside track.....

Twice a week, its a hill climb on the ski hill

I still hunt slow, need days to rest, and legs always burn, but I feel great//////

I would not compare to most of you guys, I am not even close, but I can hunt by myself, and have confidence, and that makes me feel good

I have started jogging again, working up to being able to go a longer distance. I'm a big dude so not like I used to be in the Marines with 6 minute miles. Finally worked out my calf problems.......a roller works the knots out great.

Thanks for the link Razor....going to incorporate some of those into my weekly work out.

Here is a video of the start of last year's race. It is a Lemans start, so you run first and then get on the bike.

The forecast is looking just about perfect for the race, low 70's in the day and mid 40s at night, with a chance of t-storms each afternoon. Last year the dust made nighttime visibility tough, kind of like riding in the fog.

It shows just how simple, and very little equipment they use, but man do they ratchet up those simple workouts, cool book......

I am going to read it this week, while at the cabin, resting from all the trout I am going to catch

The course was different this year, with more single track added in. None of it is highly technical, it's a lot of really fast to fast intermediate single track with a few really technical sections of rocks/hills.

The only terrifying moment of the race was on my night lap during a long fire road descent. My rear tire hit a big rock, which threw me into a really bad line of deep and loose gravel which I couldn't steer out of because of the speed I was going. I had no choice but to ride it out, firmly convinced I was doomed to an epic wipeout at the hard left turn at the bottom. Disc brakes used very judiciously worked and I escaped serious road rash.

I did the start lap at noon, one at 7:15 PM, one at 2:20 AM, and my last at 9:50 AM. These are all very fast rides. My average HR for the first lap was 167 over an hour and thirteen minute lap. The subsequent laps were not as difficult as the riders disperse greatly and passing is not nearly as frequent.

No squats or deadlifts this week!

I think my marathon is slightly out of reach. For a variety of reasons I think I'm going to switch my registration to a half instead. Disappointed but I'm still in better shape then last year. BMI has come way down.

Keep at it guys.

Nervous as all get out as sciatic pain has crept into my reality. Nervous I wont hit my goal, nervous of injury, nervous of letting myself down.

But, I have a lot of motivation including some really great tags this year and with the passing of my Grandfather this week, I'll be dedicating this run for my him.

Good luck and run well!

Run your own race and don't get caught up in the excitement of the first few miles.

I look forward to hearing about your race!

Kyle

Sorry to hear about your grandfather.

Is it September yet?

Ranger 5 mile minimum 40 min or less

12 mile road march 35 lb pack in boots

All in three hours or under

This is a great test and yes I have done this but cannot even come close now.

PM if you give it a shot

Now, where's the pics of the girls that ran the race. You know, like midwest posted.... ;)

Feels good to be done though, now I can switch to hiking with a loaded pack and just maintain my fitness until fall.