RE: Exercise/Routine of the Week
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RE: Exercise/Routine of the Week - 8/31/2009 12:25:17 PM
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JPH
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8/31/2009-9/6/2009: Hit the Heavy Bag
In order to be successful in your physical fitness goals, you must enjoy what you are doing. Few activities are more fun, and more effective for cardio conditioning, than going a few rounds on the old heavy bag! You don't need to sign up for a boxing gym. Many commercial fitness centers have a bag or two off in the corner, or you can often find a used bag at a second hand sporting goods store.
Too many people have the idea that you have to be a boxer in order to work a heavy bag. Nonsense! Punching a bag that does not hit back is not rocket science. Here is an excellent link where you can learn everything you need to know in order to get a good workout and not feel silly doing it: http://www.rosstraining.com/forum/viewtopic.php?f=7&t=5
The one thing that is extremely important is that you MUST protect your hands properly! Hand wraps are cheap and the above link has instructions for their use. Additionally, proper gloves can be had for under $30. Personally, I use mixed martial arts gloves because they allow me to use my hands between rounds.
So, wrap your hands, wear your gloves and learn to throw a few basic punches. Now you are ready to work the bag! Try going 3-4 rounds of 3:00 with 1:00 rest between each. You'll love the stress relief and the workout!
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< Message edited by JPH -- 8/31/2009 12:27:33 PM >
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RE: Exercise/Routine of the Week - 9/7/2009 2:25:22 PM
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JPH
Posts: 2607
Joined: 4/24/2008
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9/7/2009-9/13/2009: Thrusters
The thruster is an excellent "total body push" movement with excellent strength and conditioning benefits. As with any exercise, using heavy loads and low reps will produce a strength focus, whereas low weight and high reps will benefit conditioning. Couple this movement with opposing sets of deadlifts (strength workouts) or pull-ups (conditioning workouts) and you've got an excellent routine.
In the following photos I am using a boulder for weight, but you can use anything from a weighted backpack to a barbell. Begin with feet shoulder width apart, toes slightly outward, and the weight loaded at the chest level (photo 1). Drop to a parallel squat (photo 2). Thrust upward, extending the hips and the arms simultaneously until you are fully extended (photo 3). Again perform heavy wt./low reps for strength and low wt./high reps for conditioning.
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< Message edited by JPH -- 9/7/2009 2:28:58 PM >
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RE: Exercise/Routine of the Week - 9/14/2009 9:44:07 AM
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JPH
Posts: 2607
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9/14/2009-9/20/2009: Tree Stand Hunter's Workout
Bow season is here and tree stand safety should be a hot topic. Sadly, too many people think that all you need is a good harness. Not true! While a restraint system is a must and will save your life in the event of a fall, solid strength and conditioning may keep you from even testing it.
This workout is designed with the needs of the tree stand hunter in mind. Do this 2 times a week for a month and you will be far better prepared for the stand.
3 sets of:
A1. Rope Climb (post #24) X 10-40 feet
A2. Inch Worm (post #30) X 10-40 feet
Rest X 1:00
3 sets of:
B1. Pull-ups or Body Rows (post #6) X Quality*
B2. Walking Lunges (post #5) X Quality*
Rest X 1:00
3 sets of:
C1. Dips (post #18) X Quality*
C2. Mountain Climbers X Quality*
Rest X 1:00
3 sets of:
Plank (post #2) X 1:00
Rest x 1:00
Quality* = Perform enough reps to create a good "burn" but stop 1 or 2 reps short of failure.
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RE: Exercise/Routine of the Week - 9/21/2009 4:17:56 PM
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JPH
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9/21/2009-9/27/2009: Sandbag Shouldering
We have not used our sandbags lately. If you haven't built one, any fairly heavy odd object will do. The "shouldering" movement is as simple and effective as it gets! It will focus on developing the posterior chain of muscles but it is considered to be an excellent total body exercise.
Begin with the bag in front of you, feet shoulder width apart, toes pointed slightly outward. Squat deeply and grasp the bag while keeping the head and shoulders up. Lift upward with the hips while hoisting the bag onto the shoulder. Lower the bag to the ground and repeat, alternating shoulders.
I suggest performing 3-4 sets of 6-12 reps early in your workout. Performing this exercise late in a workout may result in poor form and "rounded back" lifting that can result in injury.
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RE: Exercise/Routine of the Week - 9/29/2009 12:34:11 PM
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JPH
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9/28/2009-10/4/2009: The Wall Sit
Sorry I'm late. Since I have an upper body injury, I'm going to share an exercise that is sure to give that end a rest. The wall sit is a simple isometric hold that can be of tremendous benifit for conditioning the legs and core.
Place your back against a wall, with the feet firmly on the ground, shoulder width, toes slightly outward. Now slide down the wall until your thighs are at parallel. Hold this position for as long as possible. For most of us this will be somewhere between :20 and 2:00.
Perform several sets of these with brief rest between each set. Wall sist will be of the greatest benifit when used immediatley prior to explosive movements, such as jumping squats or sprints.
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RE: Exercise/Routine of the Week - 10/5/2009 9:47:39 AM
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JPH
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10/05/2009 - 10/11/2009: Machine Interval #1
Exercise machines are in every commercial, hotel and home gym in America! You got airdyne bikes, elliptical machines, versa climbers, stationary bikes and even the goofy thing pictured below. To be honest, I don't really care for them, because too often people use them for long, slow workouts in front of a TV screen. That is a nice way to get a little blood moving or to recover, but you may not see a lot of progress this way.
On the other hand, the weather is going to turn cold in a few months and even though we are tough enough to hunt in it, many of us will let our cardio training slide. That is when an exercise machine can be your friend. The following is an actual WORKOUT that you can use with the exercise machine of your choice:
- Begin with 1-2 minutes of light activity.
- 5 rounds of 1 minute of maximum intensity and 1 minute of rest.
- 5 rounds of 30 seconds of maximum intensity and 30 seconds of rest.
- End with 1-2 minutes of light activity.
This is 10 total rounds, consisting of 7:30 of max effort and 7:30 rest.
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RE: Exercise/Routine of the Week - 10/12/2009 9:24:01 AM
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JPH
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10/12/2009 - 10/18/2009: "Grease the groove" with pull-ups
In order to perform this routine you need to have a couple of things out of the way. One, you need a convenient place near your home or office to perform pull-ups. See: http://forum.deeranddeerhunting.com/tm.aspx?m=23607 Two, you need to determine what a "quality" set of pull-ups is for you. A "quality" set is a set that works you a bit, but comes a few reps short of muscle failure. Perform as many pull-ups as you can in one set, then subtract about 20-30% from that number. That is your "quality" set. Don't feel bad if you cannot do many pull-ups! In fact, dont give up if you can't even do one. See: http://forum.deeranddeerhunting.com/tm.aspx?m=23630
Okay, so now we can "grease the groove"! The term is meant to denote performing multiple quality sets, throughout an 8-16 hour period. Don't ask me why they call it that. I don't know. Anyway, determine some random or regular pattern in which you will perform a quality set. This can be done with any exercise but pull-ups are a great choice because they are equipment free and they are too often neglected in traditional routines.
Need some examples? Firefighters in busy companies can grease the groove every time they return to the station from a call. Construction workers can grease the groove at every coffee break. Housewives can grease the groove every time they walk past the pull-up bar. A football fan can grease the groove every time there is a touchdown scored. Those who lack imagination can grease the groove every hour on the hour. Any pattern can work!
Remember, pull-ups alone are not a complete exercise program. It is important to balance this with pushing movements as well. But try this 3-4 times a week, for a few weeks and you'll see improvement!
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RE: Exercise/Routine of the Week - 10/19/2009 9:48:38 PM
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JPH
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10/19/2009-10/25/2009: Chest Isometrics
Here is a really simple exercise that you can actually perform in your tree stand, without moving. No, I'm serious...stop rolling your eyes at me.
The basic idea behind isometric exercises is that you apply force, without actually moving. This can be done by applying force to an immovable object (such as a wall) or, in this case, against your own muscles. The two that we have here can be done in a standing or seated position. Because they work the large muscles of the chest and upper back, they can also assist in the production of body heat. So, this is an excellent little set of exercises that you can perform throughout a long day on stand.
Begin by placing the palms together in front of the chest. Slowly begin to apply inward force, attempting to reach peak force in roughly 3 seconds. Hold at full force for 3 more seconds, then slowly relax. Now turn one palm up and the other down, and lock the fingers. Attempt to pull your arms apart, again reaching full force in 3 seconds, holding for 3 seconds, then relax. Take a few moments to restore normal breathing and repeat for 3-5 sets. You'll be surprised at how fast this can get your blood moving and warm you up.
Note: You may want to dress a little warmer than the guy in the illustration.
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RE: Exercise/Routine of the Week - 10/26/2009 11:40:07 AM
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JPH
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10/26/2009-11/01/2009: Drag a deer!
Here is a workout we all hope to do this fall! There are many ways to skin this cat, and the workout is very dependent on the size of the deer, the distance, and the terrain you have to cover.
Clearly, this is something that we all want to make as easy as possible. The use of vehicles, sleds, or wheeled carts are great if possible, and I highly reccomend enlisting the aid of as many hunting partners as you can find. But we often face situations in which we have to go it alone or with minimal help. So this week's entry is both a workout and a hunters how to.
I (and Woolds Walker) personally endorse the following method when dragging a deer alone:
You need
- 6' of sturdy rope or webbing in a closed loop
- 4-8' of sturdy rope or webbing
- 2-3' of light cord
- 1 carabineer
Roll your field dressed deer onto its back. Lift the front legs to the antlers (or neck) and secure them in place with the light cord. Take the heavy length of rope/webbing and secure one end to the antlers (or neck) and tie a loop in the opposite end about 2-3' from the deer's head. Finally, attach the carabineer to the loop you made, run the other piece of rope/webbing (already in a closed loop) through the carabineer to make shoulder straps. Now, get on your knees and slip your arms through the straps. Carefully stand up, lifting the deer's head off the ground. Lean into the straps and slowly walk your deer out. If you have a partner, have them lift the hind legs enough to take some weight off the haunches. Take lots of breaks and swich places often.
Here is a thread that will offer other ideas as well: http://forum.deeranddeerhunting.com/tm.aspx?m=55030
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RE: Exercise/Routine of the Week - 11/3/2009 11:22:34 AM
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JPH
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11/02/2009 - 11/07/2009: The Duck Walk
A lot of the exercises I have shared have been specific to the tree stand hunter. It is high time we offer something for the hunter who likes to spend his/her tome on the ground, stalking or still hunting.
The duck walk is an excellent bodyweight movement that works your legs, hips, and core. Anyone who has had to move quietly in a couch for any length of time can attest to this. Performing the duck walk can help you build this strength so that you can perform better on your next stalk.
Pretty simple. Drop down onto your haunches while keeping your head and torso erect. Walk like a duck, striving to move your upper body as little as possible. Do this 4-6 times, for a distance of 30-50 feet, resting 30-60 seconds between each set.
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RE: Exercise/Routine of the Week - 11/10/2009 3:41:33 PM
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JPH
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11/09/2009 - 11/15/2009: Extreme Shooting Gallery
Gun season is just around the corner for many of us. This workout is loosely adapted from one found on www.militaryathlete.com It is a great way to test your shooting skills and get/keep in shape.
In order to perform this routine you will need 10 inflated party balloons, a backboard, a safe shooting range and a firearm. A quick note about the firearm: Ideally we would perform this with the gun that we are going to hunt with, but most ranges would not allow this sort of thing. I suggest using a pellet gun, or even an air-soft gun so that you can perform this workout at home.
Set up the routine by taping all 10 party balloons to the backstop, at a range that challenges your shooting ability in the standing position. Prepare your firearm, lay out ammo and safety check the range. Okay now you are ready.
- Perform 5 burpees (post #8)
- Pop one balloon
Continue until all 10 balloons have been popped or ten minutes has passed. The goal is to pop all 10 balloons as fast as possible.
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RE: Exercise/Routine of the Week - 11/10/2009 6:35:01 PM
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buckhunter21
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From: West-Central WI
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Great posts Joe...Keep it up! Love the pic of you dragging your doe out!
_____________________________
QDM!
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RE: Exercise/Routine of the Week - 11/10/2009 8:01:37 PM
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JPH
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quote:
ORIGINAL: buckhunter21
Great posts Joe...Keep it up! Love the pic of you dragging your doe out!
Haha! Thanks man.
I thought I was the only one still looking at this thread. I would have given up on it, but I promised to do it for a year. Glad to know someone still checks it out.
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RE: Exercise/Routine of the Week - 11/19/2009 10:51:31 AM
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JPH
Posts: 2607
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11/16/2009 - 11/22/2009: Simple Circuit
I'm late, I know. I've been sitting in the cabin listening to the rain on the roof all week, but I was thinking of you guys.
This week's routine is a simple, total body circuit that will only take 20 minutes. All you need is a pull-up bar and a little space. If at all possible, open a clear and straight path, 30-50', between your pull-up bar and a clean section of floor. If you use a commercial gym, this should not be too hard to find.
Perform as many rounds of the following as possible, in 20 minutes:
- Pull-ups X 5 (if you need help see: http://forum.deeranddeerhunting.com/tm.aspx?m=23630
- Walking lunge X 30-50' (see post #5)
- Push-ups X 10 (see post #26)
- Duck walk X 30-50' (see post #51)
- Rest only as needed.
Enjoy!
< Message edited by JPH -- 11/19/2009 10:53:05 AM >
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RE: Exercise/Routine of the Week - 11/19/2009 6:07:04 PM
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buckhunter21
Posts: 2815
Joined: 4/25/2008
From: West-Central WI
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quote:
ORIGINAL: JPH
quote:
ORIGINAL: buckhunter21
Great posts Joe...Keep it up! Love the pic of you dragging your doe out!
Haha! Thanks man.
I thought I was the only one still looking at this thread. I would have given up on it, but I promised to do it for a year. Glad to know someone still checks it out.
Hey no problem...I think it's a great addition! As cheesy as it sounds, keeping healthy and in shape will not only keep us in the woods longer each year, but also hopefully extend our lives so we're able to enjoy it more, not only with ourselves, but with friends and family.
Keep it up!
_____________________________
QDM!
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RE: Exercise/Routine of the Week - 11/23/2009 8:08:27 PM
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JPH
Posts: 2607
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11/23/2009-11/29/2009: Jump Rope Basics
Jump ropes are one of the most efficient pieces of cardio training equipment in existence. They cost next to nothing, can be used almost anywhere, and can fit in your back pocket. So why aren't they very popular in today's exercise world? Two reasons. You can't get rich selling them and most people don't know how to use them.
Good news! I gave up on getting rich a long time ago and I found a tutorial video on www.crossfit.com that does a great job of demonstrating how to use a jump rope.
http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroJumpRope.wmv
If you are not a jump roper, go get yourself a jump rope and take the time to watch this video. Stick with it for the whole 3 minutes. After he gets done trying to sell his jump ropes and showing off, he provides an excellent intro to the basics.
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RE: Exercise/Routine of the Week - 12/1/2009 10:20:15 AM
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JPH
Posts: 2607
Joined: 4/24/2008
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11/30/2009-12/5/2009: The Bear Crawl
This week's exercise is an oldie but a goodie. The description comes from a web site I just stumbled onto http://animalexercises.com/index.html If you are looking for low-tech, high-effect exercises that you can perform without a gym, check out this site.
"Bear crawl is a very basic animal exercise, simply walk on all fours. Try moving with your hands in front of you, not underneath you. Bear crawl is good for muscle development in both legs and shoulders. For the novice it can serve as a strength exercise while for the seasoned athlete as a conditiong exercise." The intensity of the bear crawl can be modified by performing any number of variations. Check the above link for more.
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RE: Exercise/Routine of the Week - 12/10/2009 4:12:22 PM
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JPH
Posts: 2607
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12/06/2009-12/12/2009: Virtual Shoveling
Okay I'm way late on this one, but I was gun hunting right up until we got hit with a blizzard. At least you will understand my inspiration for this installment.
The virtual shovel is yet another low-tech, high-effect, total-body exercise. You will need a 45lb. olympic bar, a 25-45 lb. plate, and a good collar.
Attach the plate to one end of the bar. Grasp the bar and lift it up and over a barrier approx. 24" high. return to the starting position and repeat. Perform 3-4 rounds of 10-20 reps per side, with rest periods of 30-60 seconds.
See: http://www.youtube.com/watch?v=xUlA8Xzz_ts
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RE: Exercise/Routine of the Week - 12/16/2009 9:09:41 AM
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JPH
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12//13/2009 - 12/19/2009: Standing Broad Jump
Again, keeping it simple. No equipment and just a little space needed. Just wear good shoes and use a forgiving surface.
We tend to overlook the importance of explosive strength as it relates to the average person or hunter. While you may not be out there sprinting, explosive power is the power that you or I will draw on when we attempt to recover our balance or react to a suprise. These things happen while hunting and they are a common source of injury.
Anyway, you will remeber the broad jump from 5th grade gym class. Only back then they used it as a test, rather than a workout. For our purposes, we will set a distance that is considerably shorter than your maximum broad jump (whatever that may be). Strive to span the distance in a way that allows both feet to leave the ground and hit the ground together.
You can perform them in sets, say 20 reps with a short rest and repeat 2-3 times. Or you can perform them for time, say one minute of broad jumps, one minute of rest and repeat 2-3 times. Or you can perform them for density, say five minutes of broad jumps, striving to do as many as you can in that period.
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