A Couple Fitness Programs for the Hunter

(Source)

       In Hunting North America's Big Bear, by J. Wayne Fears (1989), the author discusses the need to be in shape for hunting in remote and rough terrain. I've seen comments, both in this book and elsewhere, that one of the biggest reasons for clients failing to have successful guided hunts is lack of physical fitness. And, in particular with bear, the author notes that "it takes a lot of searching to find one, and in most cases, that means a lot of walking. That requires strong legs, not only for going up hills, but perhaps more importantly, for coming down steep hills. Due to the likelihood of carrying a backpack or a day pack, wearing lots of clothes, pulling yourself up steep slopes, fighting alders, etc., the upper body should be strong and in peak shape." And its not just a pack that you will be carrying, but also a rifle and binoculars.

       Fortunately, Fears doesn't just leave the reader there. He details a fitness program developed by his friend Dennis Campbell, and which Fear has used to get into physical shape for a hunt. Fears recommends beginning such a program at least 3 months before a hunt; 6 months if you are in particularly poor shape. The program uses 4 primary types of exercise: (i) jumping rope; (ii) push-ups; (iii) bicycling (the author uses an adjustable resistance stationary exercise bike); and (iv) walking (with a weighted backpack, increasing weight over time). Climbing stairs (not running stairs) can substitute for jumping rope; and, if you already jog, this can substitute for walking (although Campbell does not recommend jogging or running because of the stress it puts on the body). However, Campbell does not believe that there is any substitute for push-ups, maintaining that if you have difficulty at first, just start on your hands and knees until you can work up to genuine push-ups.

       As noted, however, this is a program that is intended to be started slowly (especially if you are out of shape) and worked up; and the author states that you should not stress over missing a session or two. Campbell recommends that the exercises be conducted every other day, but to only do what you are capable of--don't over do it. As you get farther into the program, perhaps a month after you reach the every-other-day program, the author suggests using your "off days" to walk or hike, making sure to use your hunting boots.

       The program is described as follows:

• Week 1: 100 rope jumps; 15 push-ups (5 before jumping rope, and 5 after each 50 subsequent rope jumps); 1/2 mile on the bicycle.

• Week 2: 150 rope jumps; 20 push-ups (5 before jumping, and 5 after each 50 subsequent rope jumps); 1 mile on the bicycle.

• Week 3: 200 rope jumps; 25 push-ups; 1 mile on the bicycle.

• Week 4: 250 rope jumps; 30 push-ups; 2 miles on the bicycle.

• Week 5: 300 rope jumps; 35 push-ups; 2 miles on the bicycle; and a 1-mile walk on off days.

• Week 6: 350 rope jumps; 40 push-ups; 3 miles on the bicycle; and a 1-mile walk with backpack on off days.

• Week 7: 400 rope jumps; 45 push-ups; 3 miles on the bicycle; and a 1-mile walk with backpack every other day.

• Week 8: 450 rope jumps; 50 push-ups; 3 miles on the bicycle; and a 1-mile walk with backpack every other day.

• Week 9: 500 rope jumps; 55 push-ups; 3 miles on the bicycle; and a 1-mile walk with backpack every other day.

• Week 10: 550 rope jumps; 55 push-ups; 3 miles on the bicycle; and a 2-mile walk with backpack every other day.

• Week 11: 600 rope jumps; 65 push-ups; 4 miles on the bicycle; and a 2-mile walk with backpack every other day.

• Week 12: 650 rope jumps; 70 push-ups; 4 miles on the bicycle; and a 2- or 3-mile walk with the backpack every other day. 

         Interestingly, in researching this program, I came across a later article from Dennis Campbell called "The Six Minute Hill" (PDF) where Campbell describes a simpler routine he had turned to for getting in shape for a hunt. Like the routine discussed above, this too is an every-other-day program. The first requirement is to find a hill that takes 6 minutes to walk up and down. Basically, you start walking up and down that hill until you get the point that you can do it for an hour--8 to 10 times (he notes that, at the beginning, you may only be able to do it two or three times). You don't want a hill that is too "flat", nor do you want too steep of a hill. He also recommends that you wear your boots when doing this routine; try to walk on grass or dirt; and don't add a backpack until you get to the 8 to 10 times level.

       The Six Minute Hill program also incorporates push-ups: before each climb up the hill drop and do some push-ups. (For instance, if you climb the hill twice, you would also do two sets of push-ups). Campbell writes: "I fully believe that a person can begin at the lower level, such as two times on the hill and 10 pushups, and 12 weeks later be at eight times on the hill and 120 pushups."

       Anyway, a couple options. Too late for this hunting season, but it gives you plenty of time until the next.