Preparing for a Brown Bear, Moose, or Brown Bear/Moose combo hunt in the rugged terrain of Alaska requires a combination of strength, endurance, and functional fitness. To help you be prepared by getting into shape, here is a comprehensive weekly training schedule for the weeks or months leading up to your hunt. Start kicking it into high gear now so the hunt doesn’t kick your tail!

Weekly Schedule for Those With Unlimited Gym Equipment Access

• Monday: Strength Training
• Tuesday: Cardio and Endurance
• Wednesday: Functional Training
• Thursday: Strength Training
• Friday: Cardio and Endurance
• Saturday: Active Recovery
• Sunday: Rest

Monday & Thursday: Strength Training

Warm-Up (10 minutes)

• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists
• Light cardio
  • Jumping jacks, brisk walking

Exercises (3 sets of each)

1. Squats with comfortable weight: 12 reps
   • Focus on depth and control
2. Deadlifts: 10 reps
   • Keep your back straight and lift with your legs
3. Bench Press: 10 reps
   • Control the weight through the full range of motion
4. Pull-Ups: 8-12 reps
   • Use assistance bands if needed
5. Overhead Press: 10 reps
   • Engage your core and press the weight overhead
6. Plank: Hold for 1 minute
   • Maintain a straight line from head to heels

Cool Down (10 minutes)

• Static stretching focusing on major muscle groups

Tuesday & Friday: Cardio and Endurance

Warm-Up (10 minutes)

• Light jog or brisk walk
• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists

Main Workout (45-60 minutes)

1. Trail Running/Hiking/Walking Hilly Neighborhoods: 30-45 minutes
   • Vary the terrain to mimic hunting conditions outdoors
   • If outdoor options are not amiable, use a treadmill set periodically at different angles or use an elliptical periodically set at different levels.
   • As you build endurance, begin adding a backpack with increasing weight.
2. Interval Training: 20 minutes
   • 1-minute sprint, 1-minute walk (repeat 10 times)
3. Stair Climbing: 15-20 minutes
   • Use a stairway or stair machine

Cool Down (10 minutes)

• Gentle walking and stretching

Wednesday: Functional Training

Warm-Up (10 minutes)

• Light jog or brisk walk
• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists

Exercises (3 sets of each)

1. Sandbag Carry: 50 yards
   • Focus on posture and control
2. Tire Flips: 10 reps
   • Engage your whole body
3. Battle Ropes: 30 seconds
   • Alternate between waves and slams
4. Box Jumps: 10 reps
   • Explosive power and control
5. Medicine Ball Slams: 15 reps
   • Full body engagement

Cool Down (10 minutes)

• Static stretching and deep breathing

Saturday: Active Recovery

• Activities: Light hiking/walking, yoga, or swimming
• Focus: Mobility and flexibility

Sunday: Rest

• Allow your body to fully recover

Weekly Schedule for Someone with Limited Gym Equipment (Dumbbells, Kettle Bells, a Box to Jump On, Jump Rope)

• Monday: Strength Training
• Tuesday: Cardio and Endurance
• Wednesday: Functional Training
• Thursday: Strength Training
• Friday: Cardio and Endurance
• Saturday: Active Recovery
• Sunday: Rest

Monday & Thursday: Strength Training

Warm-Up (10 minutes)

• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists
• Light cardio
  • Jumping jacks, brisk walking

Exercises (3 sets of each)

1. Dumbbell Squats: 12 reps
   • Focus on depth and control
2. Dumbbell Deadlifts: 10 reps
   • Use dumbbells, keep your back straight and lift with your legs
3. Push-Ups: 10-15 reps
   • Control your movement, keep your body straight
4. Dumbbell Rows: 10 reps each arm
   • Focus on squeezing your shoulder blades together
5. Dumbbell Shoulder Press: 10 reps
   • Engage your core and press the weights overhead
6. Plank: Hold for 1 minute
   • Maintain a straight line from head to heels

Cool Down (10 minutes)

• Static stretching focusing on major muscle groups

Tuesday & Friday: Cardio and Endurance

Warm-Up (10 minutes)

• Light Cardio
  • Light jog or brisk walk
• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists

Main Workout (45-60 minutes)

1. Treadmill/Outdoor Running: 30-45 minutes
   • Vary the incline or terrain to mimic hunting conditions. Walk local neighborhoods with hills if possible.
2. Interval Training: 20 minutes
   • 1-minute sprint, 1-minute walk (repeat 10 times)
3. Stair Climbing: 15-20 minutes
   • Use a stairway or stair machine if available

Cool Down (10 minutes)

• Gentle walking and stretching

Wednesday: Functional Training

Warm-Up (10 minutes)

• Light jog or brisk walk
• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists

Exercises (3 sets of each)

1. Dumbbell Farmers Carry: 50 yards
   • Hold a dumbbell in each hand, walk maintaining good posture
2. Bodyweight Lunges: 10 reps each leg
   • Engage your core and maintain balance
3. Jump Rope: 1 minute
   • Use a steady rhythm
4. Box/Step Jumps: 10 reps
   • Use a sturdy box or step
5. Dumbbell Snatches: 15 reps
   • Full body engagement, watch back posture so as to not put pressure on the lower back

Cool Down (10 minutes)

• Static stretching and deep breathing

Saturday: Active Recovery

• Activities: Light hiking, yoga, or swimming
• Focus: Mobility and flexibility

Sunday: Rest

• Allow your body to fully recover

Weekly Schedule For Someone With No Equipment

• Monday: Strength Training
• Tuesday: Cardio and Endurance
• Wednesday: Functional Training
• Thursday: Strength Training
• Friday: Cardio and Endurance
• Saturday: Active Recovery
• Sunday: Rest

Monday & Thursday: Strength Training

Warm-Up (10 minutes)

• Light jog or brisk walk
• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists

Exercises (3 sets of each)

1. Air Squats: 15 reps
   • Focus on depth and control
2. Lunges: 12 reps each leg
   • Keep your torso upright and step forward with each lunge
3. Push-Ups: 15-20 reps
   • Keep your body straight and lower yourself to the ground
4. Tricep Dips: 10 reps
   • Use stairs or sturdy table
5. Pike Push-Ups: 12 reps
   • Focus on engaging your shoulders
6. Plank: Hold for 1 minute
   • Maintain a straight line from head to heels

Cool Down (10 minutes)

• Static stretching focusing on major muscle groups

Tuesday & Friday: Cardio and Endurance

Warm-Up (10 minutes)

• Light jog or brisk walk
• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches

Main Workout (45-60 minutes)

1. Running, Hiking, or Walking: 30-45 minutes
   • Vary the terrain to mimic hunting conditions. This can be done on trails or by visiting different neighborhoods.
2. Interval Training: 20 minutes
   • 1-minute sprint, 1-minute walk (repeat 10 times)
3. Stair Climbing: 15-20 minutes
   • Use a stairway

Cool Down (10 minutes)

• Gentle walking and stretching

Wednesday: Functional Training

Warm-Up (10 minutes)

• Light jog or brisk walk
• Dynamic stretches
  • Examples: walking lunges, arm circles, high knees, side lunges, jumping jacks, thigh stretches, hamstring stretches, torso twists

Exercises (3 sets of each)

1. Farmers Walk Simulation: 50 yards
   • Carry heavy objects like water jugs or backpacks filled with books
2. Bodyweight Lunges: 12 reps each leg
   • Engage your core and maintain balance
3. High Knees: 1 minute
   • Drive your knees up towards your chest
4. Step-Ups: 15 reps each leg
   • Use a sturdy step or bench
5. Burpees: 12 reps
   • Full body engagement with a jump at the end

Cool Down (10 minutes)

• Static stretching and deep breathing

Saturday: Active Recovery

• Activities: Light hiking, yoga, or swimming
• Focus: Mobility and flexibility

Sunday: Rest

• Allow your body to fully recover

Additional Tips

• Hydration and Nutrition: Stay hydrated and maintain a balanced diet rich in protein, healthy fats, and complex carbs.
• Gear Familiarization: Incorporate training with your hunting gear to get accustomed to the weight and movement restrictions.
• Mental Preparation: Practice mindfulness and visualization techniques to prepare for the mental challenges of the hunt.

Progress Tracking

• Weekly Assessments: Note improvements in strength, endurance, and overall fitness.
• Adjustments: Modify the plan based on your progress and any specific areas that need more focus.

By following this plan, you’ll be well on your way to building the strength, endurance, and functional fitness needed for a successful and safe hunt.

*We are not providing medical advice. We are not medical professionals. Please consult your medical professional before making changes to your exercise routine.