Starvin Larry

Some of us get zero exercise during the summer months-unless you count the 12 ounce curls from lifting beer cans to your lips…

Unless you want to hurt so bad, and be so sore after opening day of hunting season that you can’t hunt on day two-pay attention!

It takes a minimum of 6 weeks to get in shape for humping a pack and your rifle,shotgun,or bow around the woods all day long.

Start off by walking for at least an hour every day,if you are already a runner or jogger,that makes things easier for you.

You also need to do squats and lunges to build leg strength.

Start with just a few sets of 3-5 repetitions each,or you will be too sore to perform the exercises the next day !

Work your way up to being able to do at least 5 sets of 15 squats,vary the width of your stance each day too.

For lunges,work your way up to where you can do at least 5 sets of 15-that’s 15 for each leg.

You will also need to work on your upper body strength-start off by doing push-ups and pull-ups.

This is in addition to walking/jogging/running,and squats/lunges.

It doesn’t matter how many you can do-just do them,increase the number of repetitions,and number of sets each day-each two days if you’re one of the 12oz curl guys-or ladies-if you can’t do a pull-up,just keep trying every day-you will be able to do them eventually.

After you’ve been walking for an hour a day for a week-no days off-start carrying your pack on your walks,keep all of the stuff you will carry every day in the pack-first-aid kit,maps,compass,knife,multi-tool,fire starting stuff,deer drag rope,your rubber gloves and gallon Ziplocs for field dressing your deer,put a half dozen water bottles and enough of your hunting clothes to keep them from shifting around in the pack.

Walk with that for a few days,then keep adding weight every couple of days until you can walk for an hour with the amount of weight you normally carry in your pack-plus an extra 15-20#.

After you have built up to being able to do at a minimum 5 sets of 25 push-ups,and 5 sets of however many pull-ups you can do-you really should be able to do 5 sets of 10 at a minimum-start adding some weight training in addition to humping your pack around,and doing push-ups and pull-ups.

It is fairly inexpensive to join your local fitness center/gym. It’s even less costly if your city or town has their own run by the city.

The exercises you should be concentrating on are:

bench presses

shoulder presses

butterflies-to work pectoral muscles.

lat pull-downs-strengthens the same muscles used to do pull ups-do extra reps and sets if you’re weak on pull-ups.

preacher curls

tricep extensions

rows-helps build some of the muscles you will use when dragging a deer out of the woods.

http://weighttraining.about.com/od/exercisegallery/tp/upright_row.htm

leg presses

leg curls.

Some additional things you can do are:

Run up bleacher steps,if you can get access to them,if not,use your stairs at home-if you have them. If you don’t have stairs,you can just step up onto a milk crate or a bucket-alternating legs each time.

Climb stairs or bleacher stairs with your pack on-with full weight in it. If you don’t have stairs-use the milk crate or bucket.

Get a 12′ 2×4, a 12′ 2×6 and a dozen concrete blocks,support  the 2×6 with the blocks,by placing a block at each end,then two more evenly spaced along the length of the board-so it’s sturdy.

Then practice walking the length of the 2×6 without falling off-wearing your hunting boots.

Add another block,so you’re a little higher off the ground,and practice walking that board.

Go back to just one block supporting the board,except switch the 2×6 for a 2×4.

Practice ’till you can walk the full 12′ without falling off.

Next-start the process over-only this time,walk the length of the boards carrying your pack-with all your gear,or water bottles for weight.

Finally,start over a third time,this time carrying your pack and bow,shotgun or rifle.

Add another block to get more height,practice walking the 2×4 for the full 12′

It’s also a good idea to learn a few Tai-Chi exercise routines,as they help with fine muscle movement and coordination,along with improving balance.

The above is just a guide-as I don’t know anyone’s physical condition,or limitations,I just gave you a general idea of how to get in shape.

If you have any health problems-ask your doctor before you start any exercise program.

Read.

Learn.

Train.

Do more PT !