The Backcountry Blueprint (Part 5) — The Physical Foundation for Backcountry Hunting

The Backcountry Blueprint (Part 5) — The Physical Foundation for Backcountry Hunting

If you asked 1,500 hunters about their physical ability and what helped or hindered their capability as backcountry hunters, what do you think would be the most important physical attributes?

We asked those hunters, and we have those answers.

As part of The Experience Challenge, we had 1,500+ hunters complete a detailed Hunt Reflection. Their answers inspired this new series, The Backcountry Blueprint. In each installment, we distill key takeaways from 1,500+ hunters to help you master the backcountry.

Today, we’re looking at the 5 most important attributes to focus on if you want to be physically prepared to hunt in the mountains to the best of your ability…

Strength and Muscular Endurance

In the data, hunters consistently prioritized the need to build foundational strength to handle heavy loads through difficult terrain, so that they were prepared for pack-outs at the end of a successful hunt.

This focus on strength and muscular endurance came through in 3 key areas…

  • Weighted Step-Ups and Lunges
  • Heavy Lifting
  • Carrying Heavy Packs

Those are all worthwhile elements to include in your training and physical preparation.

Jake from Exo Mtn Gear descends a steep, brushy, rocky mountain while packing out a mountain goat in Alaska.

Weighted step-ups and lunges are a fantastic way to build strength and muscular endurance, both for climbing in the mountains, as well as preparing your joints and muscles for the eccentric demands of moving downhill under load. In addition to step-ups and lunges, one of our favorite exercises is the Bulgarian Split Squat.

For an example of a workout that incorporates all of those movements (mentioned above), and more, check out Mark’s At-Home, Limited-Equipment Workout for Mountain Hunting.

When it comes to the next data point on “heavy lifting”, you need to ask yourself, “How heavy is heavy?”

You don’t have to be a power lifter or bodybuilder, but some exposure to traditional strength movements that focus on the lower body — such as squats and deadlifts — is important for your strength, as well as to build the durability needed to move under your loaded pack. Lifting safely, but heavy, will improve your “durability” in the mountains, develop your load tolerance, and improve not only your muscular strength, but also your joints and connective tissue.

The final area of Strength and Muscular Endurance that hunters focused on was carrying heavy packs. This is obviously a relevant and important way to prepare for the specific demands of a backcountry hunt. But don’t just assume that you need to be as heavy as possible all of the time.

If you’re the average 200lb guy, a good rule of thumb is to do most of your weighted hikes with a load that is about 20-30% of your body weight (40-60lbs). But it is important to add variety. Some hikes should be lower in weight, but faster in pace. Some hikes should be heavier in weight, but shorter in duration.

If you want to learn what the research says about the best ways to train with a loaded pack, listen to Episode 132 — “How to Hike Heavy”.

Cardiovascular and Aerobic Capacity

Hunters who completed the survey discussed their need to improve lung capacity and aerobic endurance. This was a major goal, especially for those traveling from lower elevations to high-altitude hunt locations.

The best information we can provide on this topic is in these podcasts with the team from Evoke Endurance:

Those podcasts provide key insights into developing aerobic capacity, based on science, research, and expert experience.

Mark from Exo Mtn Gear climbs a steep ridge to set up a shot opportunity on a spring bear hunt.

If you have yet to dive into the details on developing aerobic capacity and endurance, an important thing to know right away is that training at high intensity for a short duration of time is not a shortcut to training at lower intensity for a longer period of time.

Crucial Concept: Training at high intensity causes a completely different physiological adaptation than aerobic training. There are no shortcuts to building an aerobic base.

Aerobic capacity is extremely important for the backcountry hunter, and to develop it effectively, you have to train for it strategically.

Injury Prevention and Mobility

In the hunter data, respondents recognized that injuries can end a hunt, so hunters noted their need to focus on "bulletproofing" their bodies.

If you’re willing to make the sacrifice of spending your limited time and energy to train, you can get on board with developing strength and endurance. But spending any of your limited time on injury prevention and mobility? That’s a hard sell for many guys. That is, until an issue gets so bad that they can’t ignore it.

But you are only as strong and capable as your “weakest link” in the chain, and that means you have to know your weaknesses and address them.

An important note in this area is to realize that you have to take a “whole system” approach and realize that sometimes your symptoms are caused by issues in other areas of your body. For example, a “knee issue” could actually be the result of a weakness, imbalance, or issue in the back, hips, quads, or ankles. Obviously, this can be difficult to address on your own, so you may need the help of a professional, such as a physical therapist.

Big Picture: Don’t ignore small issues that can grow to become hunt-killers.

While there are countless resources and exercises out there, here are a few that we have found to be extremely beneficial:

Weight Management and Diet

A consistent theme in the hunter data was the need to lose excess body weight, to increase movement efficiency, and reduce the physical toll on joints. Many participants set specific weight loss targets, mostly planning to drop 10-30lbs before their hunting season starts.

To achieve this goal, hunters planned to “track macros” and “clean up” their diets by focusing on high-protein intake to support training and recovery.

Many hunters mentioned specific diets (such as Keto or Carnivore) or drastic changes that seemed unsustainable over the long-term.

To have success with weight management — not just drastic weight loss (which tends to come back even more quickly than it is lost) — start by mastering the basics.

A great resource is our podcast with registered dietitian, mountain athlete, and owner of Valley-to-Peak Nutrition, Kyle Kamp — Nutrition Without The Noise: Forget Trends & Find Results. In that podcast, we discuss Realistic Fat Loss, Protein Realities, The Supplement Myth, and more.

Consistency and Accountability

A final, overarching theme in all the response data is the need for consistency and accountability. Hunters discussed the need to develop sustainable habits for year-round fitness, rather than just "getting in shape" a few weeks before the hunt.

Whether we’re talking training or dieting...

Always Remember: The best plan is the one you will stick to.

Use all of the information and resources above as a starting point, but also realize that what works for someone else may not work for you if you can’t sustain it as part of your lifestyle. Don’t get caught up in what someone online says is “best.” Experiment and learn what is truly best for your situation and season of life.

We have more than a decade of podcasts and articles with expert guests like Andy Galpin, so take some time to explore all of our helpful information on Fitness & Nutrition.

And to receive future podcasts, articles, and videos on all aspects of improving as a backcountry hunter, sign up to become an Exo Insider.

Have these factors affected your hunts?

All of the insights from this Backcountry Blueprint series are coming from the 1,500 hunters who completed a detailed Hunt Reflection. We would encourage you to take the time to complete your own hunt reflection. You will undoubtedly learn insights by reflecting on your experience…

THE HUNT REFLECTION — VIEW or COPY

See the entire Backcountry Blueprint series.

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