Equipment Needed:
Treadmill with 15% incline ability or outdoor space to cover ground
Accessible stairs are a great option as well for days when we program incline rucks/walking.

Minimal Gear Equipment List:
-Box/Step/Cooler
-Kettlebell: lighter/heavier option
-Dumbbells: variety - lighter/heavier option
-Pullup Bar
-Pack/Ruck - with ability to be loaded with 10-50lbs
-Glute Band
-Band Variety Pack:

Yellow - Extra Light - Circumference: 81.9/Width: 0.25 - Resistance: 5-35 lbs
Red - Light - Circumference: 81.9/Width: 0.5 - Resistance: 15-65 lbs
Black - Medium - Circumference: 81.9/Width: 0.85 - Resistance: 35-80 lbs
Purple - Heavy - Circumference: 81.9/Width: 1.25 - Resistance: 50-110 lbs
Green - Extra Heavy - Circumference: 81.9/Width: 1.75 - Resistance: 60-135 lbs

Preseason Prep 50+ is for the MTNTOUGHer aiming to physically prepare for hunting season while working out at home using minimal gear. This program will begin with a slower, deliberate progression of functional mobility, stabilization, and fundamental strength before shifting to a strength endurance and conditioning emphasis in the latter end of the program. This program is ideal for those that are newer in their fitness journey, or that have taken a hiatus, and need to regain balance, general posture, and total body control before taking on more intense workouts.

The minimal gear list will include dumbbells, kettlebell, pull up bar, step/box/cooler, a collection of bands - both glute bands and pull up bands, a pack/ruck, and a treadmill or place to cover ground. The program will last 9 weeks, 5x days/week, with an optional sixth workout each week. Workouts will range from 30-45 minutes in the first few weeks and progress to 40-60 minutes. There will be an emphasis on thorough warmups and cooldowns through the entire program. This program will be follow-along, with 1 coach and 2 athletes.

Phase 1 of Preseason Prep 50+ will focus on concepts surrounding mobility, total body awareness, balance, stability, and muscular endurance.. We will establish proper movement patterns and body control, while challenging the athlete to work towards perfect form and technique in all movements before increasing load. We will be building the core and addressing any asymmetries that appear within the kinetic chain.

Phase II will then shift to increase the athlete’s work capacity and strength endurance for the purpose of preparing for long, back to back days in the mountains. The goal is to build overall strength and increase physical and mental resilience with more dynamic workout structures and gamesmanship - all while remaining functional and athletic.

Preseason Prep 50+ is built for an athlete needing to reestablish proper mechanics, core strength, and fundamentals resulting from time off or a history of injuries that have slowed their fitness journey. It is ideal for the older hunter that still wants to crush mountains like a young buck.

Tentative Weekly Flow:

Monday - Total Body Strength
Tuesday - Conditioning/Functional Core
Wednesday - Pack Workout
Thursday - Flush/Mobility
Friday - Total Body Strength
Saturday - Optional RUCK