Story By: Tana Grenda, Owner, Personal Trainer, and Nutrition Coach for Bristol Bay Fitness | Intro by Josh Harris, HF Adventures CEO
“As someone who has been deeply involved in the hunting community for years, I couldn’t agree more with the article you’re about to read. Every once in a while, someone puts into words exactly what needs to be said, and this article by Tana Grenda of Bristol Bay Fitness does just that! It captures a critical truth every serious hunter needs to understand, which is that ‘physical and mental preparation are just as essential as choosing the right gear, planning, logistics, or securing an outfitter.’ Too often, we pour time, effort, and money into planning the perfect hunt only to overlook the one thing that can truly make or break the experience – our own physical readiness. The insight shared here is thoughtful, accurate, and essential reading for anyone pursuing success in the mountains or backcountry. The physical and mental preparation mentioned can be the deciding factor between coming home empty handed or making your hunt everything you dreamed it could be. I stand behind every word of this article and wholeheartedly encourage every hunter, whether new or seasoned, to take it to heart.
The service that Tana and her team provides is one of the most valuable tools a hunter could take advantage of. Their expertise in preparing hunters both physically and mentally for demanding backcountry pursuits is unmatched. They understand the unique challenges we face in the field, and they have developed a program that delivers real results. Every client should take full advantage of the opportunity to work with them. Showing up prepared makes all the difference when it matters most, and I know that none of our clients and our Endorsed Outfitters will ever complain about that.
For all of these reasons, I’m proud to introduce the following article written by someone I trust and fully endorse. Her insight into physical and mental readiness is not only timely, but absolutely essential for anyone pursuing a backcountry or mountain hunt. I’ll let her take it from here. You’re in good hands.” – Josh Harris
Hunting is becoming more popular in remote locations as hunters seek out the real, rugged, backcountry experience pursuing incredible animals such as sheep, goats, elk, ibex, and more. These hunts require more than just your typical day hunt or tree stand venture. They also require more than just the tactical know-how or a sharp weapon. They demand physical stamina, mental toughness, and the ability to navigate harsh, unforgiving terrains. Whether trekking through steep mountain passes and shale slides or navigating dense forests, carrying heavy loads is a common part of these hunts. The physical challenges alone, day after day, can wear down even the most seasoned hunters if they are not adequately prepared.
OUTFITTER COMPLAINTS
The most common complaint among outfitters all over the globe is that their hunter was not physically prepared enough for what the hunt demanded of them. To prepare, hunters should start months in advance by assessing their fitness levels and following a specific training plan tailored to the hunt you are preparing for. As someone who has trained hundreds of hunters over the years, I have heard comments such as “I hike in my spare time,” or “I’ve hiked X trail,” or “It can’t be that hard. I should be okay if I just go to the gym here and there.” If backcountry hunting is new to you, it is essential to understand that hiking on well-maintained trails differs significantly from hiking off-trail where uneven ground, rock scrambles, and dense vegetation demand more from the body. Additionally, if it is a fly-in or drop hunt, you may not have the convenience of a vehicle waiting for you at the end of your journey, meaning that everyone must carry everything on their backs. When preparing for these kinds of challenges, the focus must go beyond merely walking long distances or hiking a common trail in your neighborhood. Your body must be ready to endure the rigors of terrain that may require climbing, scrambling, and balancing while carrying a heavy pack over long distances, sometimes for several days in a row without much rest. This requires a well-rounded routine that leads you to being unstoppable in the mountains.
THE FOUNDATION – ASSESSING FITNESS LEVELS
Before starting any specific training plan, it’s crucial to assess your current physical condition and be honest with where you are at. This can involve measuring your stamina, strength, balance, flexibility, and endurance. Taking stock of where you are allows you to develop a targeted fitness regimen that will help you achieve your goals without overwhelming your body. You’ll want to assess your cardiovascular fitness as well as your muscular strength and balance, especially in the legs, core, and back. Backcountry hunting often involves ascending steep hills, descending cliffs, and carrying heavy loads, so your body needs to be strong and capable of handling these stresses.
Once you've assessed your fitness, you can begin to work on a fitness plan that focuses on several key areas: endurance, strength, balance, and flexibility.
BUILDING A WELL-ROUNDED FITNESS PLAN – THE ULTIMATE RECIPE FOR YOUR HUNTING PREPARATION
Creating a balanced training regimen is vital to developing the physical endurance required for a backcountry hunt. Having a purpose behind your fitness program is essential; it should be designed to mimic the physical demands of your hunt. For example, I would not train a moose hunter the same as I would a sheep hunter. Moose hunters need more strength and power for heavy loads, swamps, tundra, and muskeg, whereas sheep hunters need more endurance and the ability to hike 10+ miles a day, covering as many ridges as possible with lighter loads. Without specific goals and objectives, your training can lack direction and fail to prepare you for the realities of a physically demanding hunt.
During the off-season (6-12 months prior to your hunt), focus on building a foundation of stability, balance, and overall strength. This period is the time to work on your core strength, flexibility, and power as these areas will support all your other movements. Strength training is essential for improving your muscle power, especially in the lower body and back, which will take the most strain during hikes with heavy packs. This will also build your resilience against injury. The most common injuries or pain experienced in backcountry hunts have to do with feet, knees, hip flexors, back, and shoulder pain. With the proper training plan, you can mitigate pain and prevent injury. While you’re strength training, do not neglect cardio. Cardio helps improve cardiovascular endurance, which is critical for maintaining energy levels during long, strenuous days of hiking.
A combination of strength training and cardio should be incorporated into your routine, with at least two rest days per week to allow for muscle recovery. The off-season preparation phase should set the groundwork for more intense training as you get closer to the start of your hunt.
PRE-SEASON TRAINING – FUNCTIONAL STRENGTH AND ENDURANCE
As your hunt approaches, your training should intensify. This phase should not be saved until the last minute. This should start at least six months prior to your hunt and lead up to right before you leave. Focus on functional strength exercises that mimic the movements you will perform while hunting. These exercises should focus on multiple muscle groups and improve overall body coordination. For example, functional movements such as squats, lunges, deadlifts, and step-ups will help improve strength and stability in the legs, hips, and core. Additionally, working on grip strength is essential as you’ll often need to lift and carry heavy loads, especially when dealing with gear or packing out meat after a successful hunt.
Endurance training should also progress. Rather than just focusing on cardio to build stamina, you should increase your endurance by performing higher reps with shorter rest periods and incorporating cardio intervals. Aim to improve your aerobic capacity with longer-duration cardio sessions, such as long hikes, stair climbers, runs, or cycling sessions, while focusing on higher-intensity workouts that replicate the demands of the hunt. These training sessions will help you build the mental resilience required to push through fatigue during a challenging hunt.
RUCK TRAINING – PREPARING FOR THE LOAD
One of the most significant elements of backcountry hunting is getting used to carrying a pack while navigating rough terrain. A fully loaded pack, which might include water, food, gear, and other essentials, can easily weigh 40-60 pounds or more. If you have a guide carrying a lot of the gear, you may be closer to 20-30 pounds with your own items. Regardless, carrying that weight over long distances for several days in rugged terrain requires substantial strength and stamina, and the best way to prepare for this challenge is through ruck training.
Each week, for the months leading up to your hunt, incorporate rucks into your training routine. Start with lighter loads and gradually increase the weight as your body adapts. Focus on hiking inclines and uneven terrain to simulate the conditions you will face during your hunt. Hiking with a weighted pack will not only strengthen your legs, back, and core, but it will also prepare you mentally for the physical strain you’ll face when the real hunt begins.
THE ROLE OF NUTRITION AND HYDRATION
Alongside physical training, proper nutrition and hydration play a crucial role in preparing your body for the demands of a backcountry hunt. A hunter’s diet should focus on maintaining energy levels and promoting recovery throughout the training process. Consuming balanced meals that include complex carbohydrates, lean proteins, and healthy fats will provide the energy needed for intense training sessions and long hikes.
In the days leading up to your hunt, pay special attention to your hydration levels and replace with electrolytes as needed. Dehydration can be debilitating in the backcountry, so it’s important to drink enough water during your training and prior to the hunt. Additionally, during the hunt, make sure to hydrate frequently as being in rugged, mountainous areas can easily lead to dehydration.
THE MENTAL TOUGHNESS FACTOR
Physical strength and endurance are essential, but mental toughness is the intangible trait that often separates successful hunters from those who tap out early. The ability to push through exhaustion, discomfort, and obstacles is key to completing a physically challenging hunt. Mental resilience is developed through consistent training, goal setting, and pushing past the limits of your comfort zone well before your hunt begins. A mentally tough hunter can maintain focus on the goal, even when the going gets tough. Training your mind to stay calm, patient, and motivated during challenging physical exertion, bad weather, or elements out of your control will make a significant difference when it comes to going the extra mile on your hunt and tagging out on that animal of a lifetime.
In summary, preparing for a backcountry hunt involves much more than booking a trip, gathering gear, and sighting in your weapon. The physical and mental demands of navigating rugged terrains and carrying heavy loads require months of focused, intentional training. Strengthening your body through functional exercises, endurance training, rucks, and maintaining a balanced diet and hydration plan will ensure you’re ready to meet the challenges that lie ahead. Most importantly, developing the mental resilience to push through difficult moments will give you the fortitude needed to complete your hunt successfully. With the right preparation, you’ll increase your chances of filling your tag and coming home with the success you’ve worked so hard for, making the months of training and planning well worth the effort.