Prepping for Packouts

Prepping For Heavy Packouts Getting that Fall bod in full swing for the season

We’re all familiar with the term “summer bod”, the act of getting one’s body in shape for those summer days when your torso immerses from it’s winter slumber to ﬁnally see daylight. But as I’ve gotten older and hopefully wiser, it’s much more important for me and my lifestyle to be be prepared for getting my ‘fall bod’ in shape. While I actually do enjoy working out and feeling ﬁt throughout the entire year, there are certain exercises that I do to help prepare for the fall hunting season when I’m going to be putting on a lot of miles in the mountains and hopefully, God wiling, a lot of weight in my pack.

I don’t belong to a gym but we have designated a room in our house for working out which includes a universal machine, weight equipment, a treadmill and an elliptical. I may not have other gym members to help keep me motivated, but I do have multiple head mounts staring at me, helping me stay inspired. These exercises are simple, don’t require a lot of fancy equipment and can be done with a Walmart issued set of hand weights or simply your body weight. I have a minor in Health but am far from a ﬁtness expert so in the spirit of common sense, don’t do any of the following exercises if your not warmed up and ready, willing or able. This is simply what I personally enjoy.

1.) Cardio Obviously it’s important to do cardio in preparation for any hunt that’s going require you to climb mountains or hike multiple miles in a day. I love the elliptical for the simple reason that it strengthens the quads and qlutes. When you increase the incline it mimics the motion of climbing and it gives you a great cardio workout. I like to do 30 minutes then include other weight lifting exercises. If you don’t have any elliptical then hit the hills or mountains close by. There’s nothing better than working out in your hiking boots. And if you have access to a stadium then working the bleacher stairs has the same eﬀect. Any cardio will work as long as you’re increasing your heart rate and working up a sweat.

2.) Shoulder Shrugs The first muscle group to get sore on me during the fall is typically my trapezoids. This simple shoulder shrug movement really helps strength your upper body where the strain of a heavy pack takes a toll. I simply hold 20 pound weights in each hand and do a shrug, bringing the shoulders up towards the ears. It’s a small but effective targeted exercise. 3.) Shoulder Press This is another simple but very effective exercise that’s going to help you both in carrying a heavy pack all day if it’s loaded with gear as well as during a long heavy pack out. I use our universal machine but you can also hold hand weights, laying on a bench or simply on the floor, pressing the weights up towards the ceiling. Push ups will also achieve the same goal of getting stronger in your upper body. Whether I’m leaning over the side of the pickup truck and lifting something out the back, or moving a bear or elk around during the field dressing process, this shoulder exercise will help you avoid injury or feeling exhausted on day 2 of a 7 day hunt.

4.) Core work I love doing core work. I always feel so much stronger in general and worry less about getting a twinge in my back while in the field. I love my hyperextension bench. (You can find them online for around $100.) You put your lower calf under the back bar and move your upper body slowly up and down, targeting your lower back and glutes. I hold a weight and do a slight twist to better work the abs and lower back. If you don’t have a machine you can also do ‘Supermans’ by lying on the floor face down, arms forward, and slightly raising your legs, arms and head off the ground. That will also improve your core and back strength for the mountains.

5.) Wall Squats This wall squat exercise looks so simple but trust me when I say I have a love-hate relationship with this one. I hate it around the 1 minute mark but I love that it works! You simply squat against the wall for as long as you can hold it. You can add some weight too, which also works your shoulders! This one is so easy to do and the perfect exercise to do anywhere, any time. I recommend doing them in elevators if for no other reason but to watch people’s faces when the door opens.