Ok Guys, i have been thinking about this for sometime.  Finally got up the nerve and time to write about it.   This thread is to help motivate.  I am definitely not wanting to get into a debate.   And i am sure we will rehash the subjects from the past.  So here we go !   This thread is for everyone who hunts with a trad bow.  and i do mean everyone.  The better shape you are in, the better hunter you will be.  hang in there for a few more minutes.  Promise you will read all of this post.  You dont have to like it.  But give it some thought.  

ELK- Fit Challenge is on.  There is approximately 5 months till elk season starts.   I am "trying" to plan a backcountry Elk trip this year.  But even if it doesn't happen, my goal is to get into excellent shape.  What i call Elk-Fit.  

I stay in decent shape all year long.  I have to for my job.  But i a am definitely not a great athlete.  I am 48 years old, man that was hard to say out loud, and  getting  into shape for elk season  or any other trad bow hunting for that matter, requires that i push myself.  I work out, diet, and get mentally sharp.  Its important to me.  Its important to my hunting.  To hike into a stand and sit for a long period or time and to pack out and animal requires fitness.  More hunters each year die from heart attacks while dragging a deer out of the woods than any other activity.  

Elk -Fit is about getting into shape.  You cant google Elk-Fit, its my crazy workout program.     Number one rule of Elk-Fit, Cardio, Cardio, Cardio !   Ok, I stole that line from a movie.  Can anybody guess which one?   But its true.  I do cardio work outs 4 days a week and strength and conditioning the other three days.

I incorporate High Intensity Interval Training (HITT) you can googel that one, along with long terrain runs.   I carry a weighted backpack on some of the runs.   I do lots and lots of body weight exercises, like push ups, pull ups, squats and lunges.  I lift weights for both endurance and power.  Mind you i weight 154 lbs soaking wet so power is a relative word.  

Anyone, everyone who is on this site can exercise to become more physically fit.  Its all relative to you.   So, my challenge to everyone, is to get out and exercise.  Get Elk-Fit.  be ready for this coming season, stay ready for next season.  No matter how out of shape you are, or how great of shape you are, you can improve.   And even if we don't get to the high mountain meadows carrying our favorite bow, or even if we never get there.  Getting Elk-Fit will benefit your overall health.

I am away from home over 50% of the year and by staying in shape, i work my shoulders quite a bit,  I am able to pic up my bow and shoot it with relative confidence and strength.  

So, let me hear it guys.  If anyone needs help setting up a routine, no matter your fitness level, give me a shout via e-mail.
I can especially help you with your shoulders and cardio routines.

Share your special work outs or exercises that help you stay in shape for Traditional Bow Hunting.  

I want to keep this thread positive and motivational.  

Thanks for staying with me.    Jack

Great thread starter, Jack.

I bought a camp in the Potter, Co. mountains of Pa last year and they pretty much kicked my butt. They're not like the Rockies, but they're no joke either.

I took 4 weeks vacation up there last fall and I loved it, but I vowed to be in better shape this year to enjoy it even more, travel even farther, hunt even harder.

I'm 45. I was at my heaviest last summer. I'm 6' 1" and weighed 276 lbs. I lost some weight before I went to camp in the fall just by watching what I was eating, but when I came back from camp, I got much more serious about my overall health... not just my weight.

I've made progressively more strict dietary changes, now very close to The Paleo Diet (lean meats, seafood, veggies, fruit, and nuts/seeds), and I'm about halfway through the P90X workout program, which, if you're not familiar with it, covers many of the things you mentioned above. In all, I've lost 65 pounds, feel great, in much better shape, and I'm just getting started    

I'm interested in your workout program as I haven't yet decided what I'm going to do when I finish with P90X in May. I thought I might go through the program again, or maybe try the Insanity program which is a lot more cardio.

But if you have a good thing going, I'd like to check it out. I wouldn't mind incorporating more cardio, terrain work with loaded packs, etc. while still doing some strength training as well.

Lemme know what ya got!

Thanks for starting this.  I've been starting my own preps for a trip to Colorado this year.  My wife and I have gone twice before, backpacking once just to find out what it would be like and once on a half-hearted hunting trip (there's a story).  Each time I've started my training by April 1st.  This year, I knew I had to start earlier since I'm 52 now.

I'm 6'1" and weigh 215.  I want to be at 200 before the trip.  I work out three days a week and do at least 30 minutes of cardio.  

Probably the best idea I've ever heard involves a weighted pack, the boots you're going to wear, and a parking garage.  Start at the bottom, walk all the way up to the roof, and then walk back down.  Lots of people neglect the downhill portion, and that can really hurt you.  Especially your feet.  Walking down an incline forces your foot forward in your boot and if you don't have a good fitting boot or don't lace your boots right, your toes will be forced into the toebox and you'll get black toe.  Painful after day one.

That's all I've got.  Good luck getting Elk-Fit!

Started my regime back in Feb.  Went down from 235 to 25 last summer, back up to 225 over Christmas, now at 211.  Ideally I should be 180-185. Got onto a site called LoseIt!.com for tracking calories and nutrition.  Opened my eyes on where some of my shortcomings are.
Joined the Y and have been lifting 3 days/wk with 30min elliptical.  Tues/Thurs are runs on the track.  
Once the weather breaks a little I'll start hiking with a Kelty Cache pack and sandbags.  Between that and cutting/splitting firewood I hope to be in better shape by Sept.

I've been training since the first of the year, but lost most of Feb due to a nasty bhronchitis. Im back at it, joined a local gym so I can focus on my workouts without the distractions of trtingto work out at home.

Basically what Im doing now is pre-conditioning- getting 5-6 days a week in the gym toning and such, with heavy focus on legs and core.

I do leg presses,lunges, squats, hindu squats, pushups, hindu pushups, crunches, back estensions etc. My upper body stuff is limited due to my right elbow problems, so no curls,pullups etc. Gotta go easy on my arms.

For cardio- I run/walk on the treadmill, full elevation, and alternate with my 50# backpack on walking at a brisk pace to work the calves,hip flexors and quads. On nice days, once we get rid ofthe snow, I also take day hikes in the hilly terrain in the local state game area with my pack on. As the summer progresses, I'll increase pack weight on upwards of 80#.

Right now I do pyramids- start out on the treadmill at 4% grade- and but it up in 2% increments every two minutes till I top out, then stay at that  fora while then gradually back down. As I go forward, the time increments will increase. After I do my workout with the pack on, I drop it and run for 30 minutes or so, alternating run/walk.

Usually hit the legs hard beforehand so theyre already fatigued, I do weigh training onthe legs every other day. Off days I do ab's and back.

Legs are feeling good, but still much work to do. I plan to start p90x around May 1st, depending on how my elbow is doing.

Great ideas guys! One thing to remember is the altitiude! For guys that have never been out here the altitude can be a bugger. But the guys that are in better shape tend to acclimate a lot faster than those who are not. Cardio is great, but there is no substitution for climbing mountains. The parking garage sounds like a feasible idea for those of you with out mountains. I found out the other day on a hike, I ve been doing insanity for the last two months, at my own pace, and onlt three times a week. Good cardio, But hiking still kicked my butt a bit. Take it easy if you have old injuries as well. I had to stop my routine for a couple weeks because of knee and shoulder problems. Good luck everyone.

Nice thread Jack....

I'm not in terrible shape, but I'm certainly not "in shape"!

I've recently commited to being in better shape year round, not just special events(hunts).

Staying in good shape is the best thing we can all do for ourselves, regardless if we are hunters or not.

Amazing how much "better" everything in life is when you feel good about yourself and your fitness level  

Going to Colorado in the Fall for Elk. Due to health issues started going to the gym 6 years ago, before that did martial arts. I go to the gym 5 days a week and help teach Karate to kids 1 night a week. I have upped my cardio and once the snow goes I will start hike'n and stump'n on a more regular schedule. I am very close to the Adirondacks and that will provide great hikes with a pack on to get ready. I will be 59 in June and I'm looking forward to this trip!

I will be following this thread closly. I will starting the P90X program along with hiking the hills around my home to get into Elk shape. I like most have put on to weight thia winter. I expect alot of good info with this thread.

Sorry, looks like I need check my typing before hiting the reply button.

For some further information:

www.crossfit.com

www.sealfit.com

www.tmuscle.com

My personal routine: 5-3-1-weight program

4 Muay Thai training sessions/ MMA strength and conditioning program

Hey Bill, can you revamp those numbers on the sealfit site for us 50+ yr olds? haha
I've been doing some circuit training at home until the weather improves. Then it's into the mountains for my favorite exercise routine...climbing the hills.

I will be in elk country chasing antelope and cow elk again this year. I love this thread!

I train for and do at least 2 Olympic triathlons every summer: 1500m swim, 25 mile bike, and 6 mile run. I try to do my last triathlon in August so that I have time to recover and start walking with a pack more to get my shoulders ready. Now here this   ... I am a bigger dude, with a rounder midsection that most of the folks I race against. I don't eat alot of salads either. I am 6'3" 230 but train my tail off and get near 220 to race. I find that at 40 I don't get ripped up and lean as I used to but my legs and lungs do quite well in elk country for a flat-lander.

So consider doing a sprint triathlon as a first experience. It is an excellent way to cross-train for elk hunting. You don't need fancy equipment: a bike (any will do), a place to swim (lakes are good training) and a pair of running shoes. Most sprints are 300-600 yard swims, 12-20 mile bikes, and 3 mile runs. It sounds like alot but it very good training and you can devote less than 6 hours a week to train for a sprint and do quite well.

Good luck with the workouts fellas. I just got the P90x cds and just got my bike tuned up. Now I just gotta get my fat arse goin  

One exercise I do that is directly related to archery involves dumbbells.  Standing with your feet shoulder width apart, with a dumbbell in each hand, raise them up to your chest.  Hold them in your hands knuckle to knucnkle, like you are going to bang them together.  Now, you push one away and pull the other back, mimicking the action of drawing a bow.  Left hand pushes away, right hand draws back.  I then reverse the motion to make sure each is getting the same range of motion.  Left hand pulls back, right hand pushes away.

You can purchase a weight vest, it has 50 little pockets that each hold a one pound weight, this distributes the weight evenly across your torso as you exercise.

Please, please remember to stretch properly prior, during, and after your workout.  It warms the muscles, stretches the ligaments and tendons, and helps recovery.

Proper hydration and a banana will help with cramping from lactic acid buildup as well.

Great thread Jack.Now I know the secret to killin those Solona bucks.THE G-MAN ELK FIT TRAINING PROGRAM.    

You can never be in good enough shape for elk season.Don't forget some form off stretching program.It helps me in the mountains tremendously.

My goal is to start Monday morning and I will be in ELK FIT condition come Sept.I'm keeping an eye on this one.  

Sorry, i didnt add a website for those who want a MMA style training , but, are familar with P90X.

www.Rushfit.com  

Snag: just some ideas, you can adjust the level of training to your physical condition, no problem using a modified program.

The reason people fail at training is they DO NOT HAVE A CLEAR GOAL! "I want to lose weight or I want to get in shape" or " I want to be a good operator/fighter/soldier". Vague wants set you up for failure. Keep it simple: I am going elk hunting and I will NOT let my body fail me..ever. now , thats a goal we can achieve.

Programs like Crossfit are designed to be scaled.  Not many humans can do them all as prescribed.  It has been a life changer for me and I've never been to a Crossfit gym or spent a penny on the program.  Plenty on their website to be had for anyone who is motivated to get off the couch.  Good luck everyone.

Wow, I'm not the only one that dreams of being able to scurry up those mountains and get above those early to bed elk.

I have never been where I wanted to be as far as fitness on opening morning, but anything I did ahead of time was helpful.

Anytime you do something with like-spirited people  makes it more enjoyable.

Let's get going! I'll be keep'in in touch.

I'll be 48 in May. Knowing im not getting any younger, and accepting that Im not 28 anymore, I had to make some decisions. First- I want to hunt elk every year until I cannot physically do it anymore. 2nd, I need to commit to keeping in shape year round, instead of havingto committo "getting into shape" every year. Its far easier to maintain than to re-gain.

I try to do something everyday, even if its only 15-30 minutes. The other thing I did is to commit to an entirely different approach to how I eat. Im not on a diet. I've changed my diet. LAst year I dropped 40 lbs, then fell off my program and regained almost 15 back. Not acceptable, and not healthy. I use The Diet Solution program as a guide to how I eat. The 15#  is gone, Im back at 170# and working towards 160, although overall fitness is more a priority than a number on the scale.

I read labels on evrything I buy and eat. The food we consume in this country is loaded with bad stuff. Once you start reading ingredients, and looking it to what they actually are, and the effects they have on the body, its downright scary.

So with that, I've taken a clean eating stance to what I fuel my body with. I do not eat dairy products, no processed or comes in a box foods. No fast food. I dont eat simple carbs at all, no white flour ( very little flour based foods of any kind) no pasta, no processed sugar, no white potatoes, white rice, and absolutely nothing with any kind of soy products or byproducts. No hydrogenated oils, the only oils I use are EVOO and coconut oil.

What I've found is, I feel 100% better. More energy, and I;ve found that preparing natural foods with natural seasonings and spices is every bit as good if not better.

I eat plenty of lean meats, fish, fruits, vegetables, nuts, salads and eggs. I will likely eliminate all grains and go to a strictly Paleo diet, which is 100% natural.

Gettting the crud out of your system will go a long way towards shedding extra weight,and provide your body with good clean fuel for fitness programs.

Now I wont lie, going to this type of eating takes a little work to get started, a lot of research and discipline. I was a junk food junkie for most of my life. But I dont miss sweets, and now if I do eat a piece of pizza or something, I feel like a bloated pig afterwards.

My wife is mostly on board, and in the process my kids are learning healthy eating habits. Unfortunately they dont get it at their mothers house, so its give and take with them.

My workouts, I vary a lot. I did the HIIT workout today, which I was doing something similar already, and really liked it. Gonna kick that up another notch, but that will work well with what Im already doing.

I'll alternate HIIT with days of weights and work with my backpack on. Come fall, I'll be as ready as I can.

I am planning on another elk hunt to CO this fall. I hunted two years ago with my son (a resident of CO) and had a ball. I think I have a pretty good idea of where I need to be condition-wise from that experience.

I am on my third week of getting back into shape and loosing a few pounds. I am hoping this time it is the beginning of a year-round regimen; a part of my daily life. I have higher hopes this time because my wife is my partner at the fitness center. Her motivation is a little different than mine, but at least we are there together.

The years have taken a toll on me (59 this fall), so I had a program made for me- bad back and all.

Thanks for the encouragement and best wishes to all of you in this endeavor.