The Hunters Workout

            This time of year I usually get quite a few questions from my hunter friends at the gym about what they can do in order to prevent the Monday after opening day to be less painful.  One of the biggest mistakes made is the amount of weight carried on their back.  The less weight you have to carry the better, but I do understand there are necessities that you need.  On average a hunter can carry an extra 30-50lbs, and that can be without the gun.  Hiking with a pack that large over a weekend can be a little overwhelming for the lower back, knees, and legs. 
What I suggest is the old adage that in order to improve something, just do it.  What I mean is get your pack out and stuff it with some weight and get in a few walks a week before opening season.  Now, you say you can’t do that, so let’s look at some alternatives.  Another indoor strategy is take the pack and walk on a treadmill with a pretty decent incline or hit the stairs.  Rarely is hunting on flat ground.  Now, if you are the type that wants to prepare with training then here are some good examples at developing some leg and core strength.

Exercises

Quads
Step-Ups, lunges, squats.

Abs
Crunches, leg lifts, twists.

Back/Hamstrings
Straight legged dead lift, leg curls.

Strategies

            I would recommend starting at least 3 weeks out in order to actually build up some strength and deplete any soreness you will accumulate.  Also, 3 weeks of moderate to heavy training can yield good cardiovascular benefits.  In addition, a cleaner diet can pull off a few pounds that will offset the pack.  Start with 2-3 workouts a week, but try to add at least one more each week until season opens.  For optimal gain, mix up the workouts between strength training one day and cardio on another, but most importantly make time for the workout.  “An ounce of prevention is worth a pound of cure.” 

Extra Tip- One key point of carrying a back pack is to make sure the pack is evenly packed and evenly worn on the back to prevent any damage to the lower back from uneven loads.  Its similar to a truck with an uneven load can blow out a tire; your discs in your back are like the tire.  Kids in school that one shoulder their backpacks loaded with books is a common problem with nurses and medical staff.

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.