Four workouts inspired by the elk mountains

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Ethan Smith
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Video elk hunting workout plan

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Give these workouts from my personal training routine a try before your next hunt or to keep in shape during the hunting seasons. Designed around keeping the muscles and joints in shape for the mountains for when you’re covering country with a pack on. Good luck!

Disclaimer: Perform these workouts at your own risk. Adjust movements as necessary to accommodate prior injuries or physical restrictions.

The 30 minute hustle

Equipment required: Rower, 20″ or 24″ box (or something equivalent) and one dumbbell.

Each exercise that requires a dumbbell will use the same weight. Choose a dumbbell that allows you to perform each movement without being too heavy. One of the main objectives is to continue moving. Having the weight on shoulder and alternating each round will engage your core and stabilization muscles in your abs, ankles and hips, replicating the movements of hiking with a pack on in terrain such as deadfall or rocks.

Each round consists of:

  • Bike: 60 seconds at a medium resistance. If a bike is not available then alternates include: fast jump roping or medium pace run.
  • Box step-up with dumbbell on shoulder: 20 repetitions (10 each leg). Use a 20″ box for easy or a 24″ box to increase difficulty. Alternate which shoulder the weight is on with each round.
  • Forward lunge with dumbbell on shoulder: 20 repetitions (10 each leg). Alternate which shoulder the weight is on with each round.
  • Dumbbell front squat: 10 repetitions. Hold the dumbbell in front of you and keep it chest level with each squat. You should feel your core/stomach engaging throughout the movement. I personally like to change the variation of each squat with each round from normal width, narrow width and wide width. This activates different muscles with each variation.
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Continue until 30 mins has expired. For more of a challenge, bump it up to 40 to 45 minutes.

Elk runner

Equipment required: (2) matching weight kettlebells, 20″ box (or equivalent), rower (or jump rope) 10 Rounds as fast as possible.

Each round consists of:

  • 30 seconds row or jump rope: If rowing, put resistance at highest setting and try to keep an 800 kcal/hr pace (high pace for those who don’t have one that measures this).
  • 20 (10 each leg) kettlebell step-ups: Complete a full step-up and alternate with each repetition just like you were hiking.
  • 5 burpees with push up.
  • 10 (5 each leg) kettlebell lunge.
  • 10 kettlebell straight leg deadlift or regular deadlift: If trying to work the hamstrings more then use the straight leg deadlift; if wanting to work more back muscles use the regular deadlift.
  • 10 sit-ups (unassisted)

Yes, the goal is to complete 10 rounds as fast as possible while keeping form at the forefront of the movements to prevent injury. For your first time, I would recommend using lighter kettlebells. Then, once you’ve completed the workout, you can determine whether or not to use heavier kettlebells. This workout will work everything from grip strength to legs. It is a great all-body workout to get in shape for the hills.

Keep track of how long it took so you can beat that time the next run through.

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Progressive weekly step-ups

I’m a big fan of incorporating step-ups in my workouts. Being able to do movements that replicate hiking to strengthen the hip flexors, IT Band and hips is great in preparation for hunting season. Start this progressive step-up routine a couple of months out.

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Equipment required: 20″ or 24″ box, 45 lb barbell (intermediate and hard only), (2) 25 lb barbell weights (hard level only).

Beginner

Start Week 1 with 200 step-ups with no weight on a 20″ box. Make a goal such as knocking out as many step-ups possible then taking a small break if just starting out. Then get back at it. For increased difficulty, try a 24″ box.

Add 50 to 100 repetitions each week until you reach the goal of 500 total or jump up to intermediate.

Intermediate

Start Week 1 at 250 total step-ups using a 20″ box with a 45 lb barbell on your shoulders. For increased difficulty, use a 24″ box. Add 50 repetitions per week until you reach the goal of 500 total or if you are feeling froggy, jump up to the hard level (pun!).

Hard

Start Week 1 with 200 step-ups on a 20″ box with a 45 lb weighted barbell with a 25 lb barbell weight on each side for a total of 95 lbs.

Add 50 repetitions per week until 600 repetitions have been achieved.

No weights, no problems

This is an absolute burner of an exercise that is great to do at home without the need of a gym or weights. It’s simple yet requires some mental drive to get through it!

Equipment needed: None! Just some motivation and maybe a notepad to keep track.

  • 1,000 air squats: I prefer to break these into sets of 25 to 50, take a small break to shake the legs off then get back into it. Be sure to squat down until you reach a 90-degree angle bend in your knees. Once you complete the squats, move onto the finishing exercise: lunges!
  • 250 forward lunges: Once again, I break these into 20 to 25 repetition segments.
See also  7mm-08 Remington for Elk Hunting? Best Ammo (Round, Load, Cartridge) for a Successful Elk Hunt Hunting Calibers 04 Apr, 2020 Posted By: Foundry Outdoors Is the 7mm-08 Remington a viable caliber/load/round/cartridge for elk hunting? The accurate answer is “it depends”. However, the goal of this article is simply to address the question of whether the 7mm-08 Remington is within the ideal range of suitable calibers to harvest elk. As with anything, the devil is in the details. To answer the question completely, we would need to evaluate the downrange distance to the elk, the bullet type, the grain weight of the bullet, the physical condition of the firearm, the size of the elk in question, the shot placement, the local wind conditions, the expected accuracy of the shooter, the ethics of the ideal maximum number of shots – the list goes on. [Click Here to Shop 7mm-08 Remington Ammo]What we can do is provide a framework to understand what average conditions might look like, and whether those are reasonably viable for a shot from the average shooter to harvest a elk in the fewest number of shots possible, i.e., ethically. Let’s dive right in. In the question of “Is the 7mm-08 Remington within the ideal range of suitable calibers for elk hunting?” our answer is: Yes, the 7mm-08 Remington is A GOOD CHOICE for elk hunting, under average conditions, from a mid-range distance, with a medium grain expanding bullet, and with correct shot placement.Let’s look at those assumptions a bit closer in the following table. Assumption Value Caliber 7mm-08 Remington Animal Species Elk Muzzle Energy 2450 foot-pounds Animal Weight 720 lbs Shot Distance 200 yardsWhat is the average muzzle energy for a 7mm-08 Remington? In this case, we have assumed the average muzzle energy for a 7mm-08 Remington round is approximately 2450 foot-pounds. What is the average weight of an adult male elk? Here we have leaned conservative by taking the average weight of a male individual of the species, since females generally weigh less and require less stopping power. In this case, the average weight of an adult male elk is approximately 720 lbs. [Click Here to Shop 7mm-08 Remington Ammo]What is the distance this species is typically hunted from? Distance, of course, plays an important role in the viability of a given caliber in elk hunting. The kinetic energy of the projectile drops dramatically the further downrange it travels primarily due to energy lost in the form of heat generated by friction against the air itself. This phenonemon is known as drag or air resistance. Thus, a caliber that is effective from 50 yards may not have enough stopping power from 200 yards. With that said, we have assumed the average hunting distance for elk to be approximately 200 yards. What about the other assumptions? We have three other primary assumptions being made here. First, the average bullet weight is encapsulated in the average muzzle energy for the 7mm-08 Remington. The second important assumption is ‘slightly-suboptimal’ to ‘optimal’ shot placement. That is to say, we assume the elk being harvested is shot directly or nearly directly in the vitals (heart and/or lungs). The third assumption is that a projectile with appropriate terminal ballistics is being used, which for hunting usually means an expanding bullet.Various calibersA common thread you may encounter in online forums is anecdote after anecdote of large animals being brought down by small caliber bullets, or small animals surviving large caliber bullets. Of course those stories exist, and they are not disputed here. A 22LR cartridge can fell a bull elephant under the right conditions, and a newborn squirrel can survive a 50 BMG round under other specific conditions. Again, the goal of this article is simply to address the question of whether 7mm-08 Remington is within the ideal range of suitable calibers to harvest elk - and to this question, the response again is yes, the 7mm-08 Remington is A GOOD CHOICE for elk hunting. [Click Here to Shop 7mm-08 Remington Ammo]This article does not serve as the final say, but simply as a starting point for beginner hunters, as well as a venue for further discussion. Please feel free to agree, disagree, and share stories from your own experience in the comments section below. Disclaimer: the information above is purely for illustrative purposes and should not be taken as permission to use a particular caliber, a statement of the legality or safety of using certain calibers, or legal advice in any way. You must read and understand your own local laws before hunting elk to know whether your caliber of choice is a legal option.Foundry Outdoors is your trusted home for buying archery, camping, fishing, hunting, shooting sports, and outdoor gear online.We offer cheap ammo and bulk ammo deals on the most popular ammo calibers. We have a variety of deals on Rifle Ammo, Handgun Ammo, Shotgun Ammo & Rimfire Ammo, as well as ammo for target practice, plinking, hunting, or shooting competitions. Our website lists special deals on 9mm Ammo, 10mm Ammo, 45-70 Ammo, 6.5 Creedmoor ammo, 300 Blackout Ammo, 10mm Ammo, 5.56 Ammo, Underwood Ammo, Buffalo Bore Ammo and more special deals on bulk ammo.We offer a 100% Authenticity Guarantee on all products sold on our website. Please email us if you have questions about any of our product listings. 1 Comments Ted - Aug 28, 2024Shot placement is the key. I find most 140(139) grain bullets serve me well. Hunting should be fair chase. Sniping at 400+ yards is not hunting. Leave a commentComments have to be approved before showing up Your Name * Your Email * Your Comment * Post Comment

Allow yourself some time to complete this routine. If needed, start with half of the prescribed workout and bump it up each week.

I hope you enjoy these workouts I’ve devised to help gear my training into a reflection of what I plan to see come the hunting season. Any questions, you can drop them in the comment!

Stay safe and train hard!

More fitness articles to help keep you in shape for elk country:

  • MTNTOUGH — Fitness training for the western hunter
  • Hunting shape vs. beach shape: What’s better for success?
  • Build fitness not strength for success in the backcountry

Four workouts inspired by the elk mountains

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Ethan Smith
Ethan Smith is a seasoned marine veteran, professional blogger, witty and edgy writer, and an avid hunter. He spent a great deal of his childhood years around the Apache-Sitgreaves National Forest in Arizona. Watching active hunters practise their craft initiated him into the world of hunting and rubrics of outdoor life. He also honed his writing skills by sharing his outdoor experiences with fellow schoolmates through their high school’s magazine. Further along the way, the US Marine Corps got wind of his excellent combination of skills and sought to put them into good use by employing him as a combat correspondent. He now shares his income from this prestigious job with his wife and one kid. Read more >>

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