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22 Oct 2015
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ZERO TO HERO IN 7 WEEKS – FINAL WEEK!

By Jimmy Herman

I just want to take the time to congratulate each and every one of you that have participated in this 7 week “Zero to Hero” workout!  Many of you that have emailed me in regards to this program have been hunters that have never really had any sort of consistency in working out, but have found this to be really motivating.  It hasn’t been any easy 6 weeks by any means, but the hurdles you all have been overcoming have been worth it when I have read about the progress you all have made thus far!  If you have been following the workouts to the letter, you should be solid in maneuvering up and down the mountain on your next hunt.

I really hope that this workout showed you just how much progress you can make when you commit to stepping up your fitness level and how important it really is when it comes to successful mountain hunting.

Just think of where you can be a year from now if you apply yourself to every week in the gym like you did toward this 7 week workout!

Good luck on the mountain and keep me updated on your progress throughout your hunting and fitness journey to come!

Keep up with me and send me messages via:

www.jimmyherman.com

instagram.com/thejimmyherman

facebook.com/jimmyhermanmusic

twitter.com/jimmyherman

Now let’s finish up strong!!

Jimmy

 

Week 7 – Mon, Wed, Fri, Sun 

We’re starting this final week with a mid-level cardio warm up just to put our bodies under load, getting the blood pumping, and the lungs working a bit.  This week’s workout will only be every other day; Monday, Wed, Friday, and Sunday.  This will give your our bodies a day of rest and recovery between each workout.

 Stair Machine                         or                               Treadmill

8 min between level 8 – 11                            10min @ 15% incline, 3.5 – 4 speed

*You’ll benefit most from this warmup by wearing your actual hunting pack or a backpack loaded with the weight of what you will be carrying on the mountain*

Pullups – 3 x max reps

Flat Bench Dumbbell Close Grip Press to Flys – 12,10,8

Split Squats using flat bench – 10,8,8

*use either a barbell behind neck or dumbbells held at your sides*

Dumbbell Bicep Curl to Overhead Press – 10,8,6

Dips – 3 x max reps

Tbar Row – 10,8,6

Incline Barbell Chest Press – 10,8,6

Deadlift – 10,8,6

*use manageable weight and make sure you use proper form*

Seated Dumbbell Shoulder Press – 10,8,6

Skull Crushers – 10,8,8

Preacher Curls – 10,8,6

Abs – 3 rounds

15 V-ups

20 Bicycles

45 second Plank

Run 2 miles for time


15 Oct 2015
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ZERO TO HERO IN 7 WEEKS – WEEK # 6

Flat Bench Press – 12,10,8

Squat w/ Bench – 10,10,10  ** use the bench to rest for a second at bottom of squat**

Barbell Curl – 10,8,8

Flat Bench Dumbbell Row – 10,10,10

Military Overhead Press – 12,10,8

Dumbbell Front Squat – 15,12,10

Close Grip Pushups  – 3 x max reps

Dumbbell Lateral Shoulder Raise – 12,12,12

Single Leg Hamstring Curls – 10,10,8

Dumbbell Hammer Curls – 10,8,8

Pullups – 3 x max reps

Dips – 3 x max reps

Abs – 3 rounds

25 Medicine Ball Side to Side Twists 

15 Decline Bench Sit ups

45 second Plank


01 Oct 2015
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ZERO TO HERO IN 7 WEEKS – WEEK #5

Week5photo

3 Rounds ( complete each round with 30 sec – 1 min rest between exercise / 3 minutes rest between each round)

 ROUND 1

Max Rep Pushup **your choice of regular, narrow, or wide**

Jimmy MRC Bear Crawl

Tbar Row (12-15 reps with manageable weight that won’t cause injury to your lower back) Seated Arnold Press (12-15 reps) Squat with Flat Bench (8-10 reps place flat bench behind your knees and squat down like you are sitting in a chair.  Rest for a second on the bench and then explode up from the squat.  This is a great way to hone proper squat form and avoid injury when learning how to squat) DB Seated Curl (12-15 reps) Elbow to knee crunches (25 reps each side)

 Round 2

Flat Bench DB Fly (12-15 reps) Flat Bench DB Row (12-15 reps) Front Shoulder Raise with Plate (10-12 reps with a plate that’s manageable.  Focus on controlling the weight) Empty Barbell Split Squat (12-15 reps per leg) DB Curl to Overhead Press (12-15 reps) Plank (max time hold)

 Round 3

Incline DB Fly (12-15 reps) DeadLift (12-15 reps) DB Overhead Press (12-15 reps) Step Ups (25 each leg) Training Mask step ups edited

Seated Hammer Curl (12-15 reps) V-Ups (20-25 reps)


14 Sep 2015
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ZERO TO HERO IN 7 WEEKS – WEEK #4

week4image

Round 1 & 3    

(Rest 2 minutes between each round)  

(Rest 30 sec – 1 min between each exercise)

Flat Bench Barbell Press (8-10 reps)

Dumbbell Walking Lunges  (12-15 lunges each direction)

Military Press (10-12 reps)

Close Grip Cable Row (10-12 reps)

Dumbbell Tricep Overhead Extension (12-15 reps)

Box Jumps (12-15 reps)

 

Round 2 & 4

Alternating Step Up to Bear Crawl ** 1 exercise = 3 rounds**

(10 alternating leg step ups , 5 bear crawls back & 5 bear crawls forward)

**  10/ leg Step Ups driving knee high in the air, step down and 5 Bear crawls back and 5 Bear Crawls forward to box.. Repeat ***

Dips (max reps)

Pullups (max reps)

Dumbbell Shoulder flys (12-15 reps)

Dumbbell Front Squats (12-15 reps)

Alternating Medicine Ball Pushups (8-10 reps per side)

***  one hand on ground, the other hand on a medicine ball.  Perform 8-10 reps, switch hands on medicine ball, perform an additional 8-10 reps.  ***

 

Abs 3 Rounds

Seated medicine ball side to side twists (25 reps)  ***With feet slightly elevated off the floor keeping back straight and  slightly angled toward floor****

Knee to elbow crunches  (25 reps) **  laying down, put hands behind head and extend legs on the floor.  Bring left leg to right elbow as you crunch.  Alternate bringing right knee to left elbow

 

 2 mile Run  

***keep a steady pace and try to make better time each day**

You will benefit more if your 2 mile loop has some climbs rather than flat road for most of it.


02 Sep 2015
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ZERO TO HERO IN 7 WEEKS – WEEK #3

By Jimmy Herman

MRC stretched Fall Gray

3 Rounds of each

Flat Bench Press – 10 to 15 reps ** Use weight that is 60% of your 1 rep max***

(drive the lower back into the bench as you press the weight to avoid injury)

Step Ups – 10 reps / leg

Pullups – Regular grip – Max reps

Squats w/ Resistance Bands or Dumbbells – 25 reps  (keep feet shoulder width with heels on resistance band while holding both handles at shoulder height or if using dumbbells, hold dumbbells at sides)

Dumbbell Curl to Overhead Press – 12-15 reps (choose a weight that you can control)

Flat Bench Dumbbell Row – 8 reps/ arm (choose weight that you can control while keeping shoulders parallel to the floor throughout the exercise)

Wall Sits – 3 reps (Hold 30 sec, rest 15, hold 30 sec, rest 15, hold 30 sec)

Dips – max reps

Burpees – 8 reps

Abs – 3 rounds

Planks – 30 seconds

Sit ups – max reps

2 Mile Run   **  Run your 2 mile loop.  Walk when you need to, but strive to run/jog the entire loop**  Challenge yourself by trying to beat each day’s time.  **


31 Aug 2015
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Backcountry Hunting – Gear Talk

Backcountry Layering 101

Jeff Sposito – Sitka

Chances are you have experienced the internal debate about what apparel to bring on a backcountry hunt. We all do it…..Check the weather forecast hundreds of times, layout all of your gear adding and subtracting certain pieces depending on the thought of the day. You can never be too prepared but sometimes it helps to ground yourself on the basics. At the end of the day it can make or break your hunt of a lifetime whether you have a bunch of stuff versus the “right” stuff. Sometimes less is more when it comes to layering properly for your hunt. Just like your rifle, having the correct setup that you intimately understand and know how to use, can turn your hunt from good to great.

When it comes to layering and building your system for any given hunt there are many different ways to skin the cat. Personal preference does play into the equation at a certain level but at the basics you should always consider four different layers; Base, Insulation, Outerwear and Rainwear. Also, be sure not to forget about a good pack and proper protection for your hands and head. Below is just one example of a backcountry system that happens to be the gear I will be using for our Bob Marshall hunt this October.

Base LayersThe single most important thing base layers need to do for you is wick perspiration away from your body and dry out quickly. This is often overlooked and misunderstood but is paramount to making all your other layers perform to the level they are designed. This is also why cotton can be the kiss of death in extreme situations….it absorbs moisture and takes a long time to dry which equals cold sensations that can lead to lowering body temperatures. The most common performance base layers are either made from poly blends or merino wool. For this trip I will be bringing two Merino Zip-T’s, two pairs of Merino Boxers and one pair of Merino Bottoms. I prefer merino for multi day backcountry trips for its natural odor fighting capabilities.

Merino topMerino BottomMerino boxers

Insulation LayersYour insulation pieces are what you will rely on for keeping you warm when it gets cold or during periods of low activity when your body needs help keeping your temperature up. Perfect examples of this are riding horses for a long distances, extended periods sitting on the mountain behind the spotting scope, or even to sleep in on extra cold nights. These pieces are typically the ones you may rarely use but when you do you’ll be thanking the man upstairs you brought them so you don’t freeze your buns off. There are a few different things to consider, I.e. synthetic vs. down, heavy vs. light, but most importantly just don’t forget them. For this hunt I will be bringing a Kelvin Down Hoody, Kelvin Lite Pants and a Traverse Zip-T.

Kelvin down hoodykelvin lite pantstraverse zip t

OuterwearOuterwear pieces serve a dual purpose for regulating your body temperature as well as providing a durable layer that can resist weather and hold up to brush busting or crawling around backcountry terrain. Selecting these pieces is where many people get confused with all the different options. At the end of the day, you want to make sure you find pieces that fit you well, are functional for your needs and are comfortable to wear. For this hunt I will be bringing one pair of Timberline Pants and a 90% Jacket.

timberline pant

RainwearLast but not definitely not least is proper protection from the rain. All of our rainwear products utilize GORE-TEX laminates that are superior from others in breathability and durability. As well, GORE-TEX products are guaranteed to keep you dry so you can have confidence in your purchase. Take my word….good raingear is an investment into your hunt! For this hunt I will be carrying along Dewpoint Pants and a Dewpoint Jacket. The Dewpoint series is our lightest weight most packable raingear. It doesn’t have all the bells and whistles like our Stormfront but that is a sacrifice I am willing to take for its extreme pack-ability. A full set of Dewpoint only weighs 25.6oz! Don’t ever leave home without your raingear…

dewpoint jktdewpoint pant

Packs and AccessoriesFact is your hands and your head are also very important for regulating your bodies core temperature. Likewise, protecting your hands and carrying a pack that fits the needs of your hunt can be thought of as minor details easily overlooked. I typically carry two pairs of gloves and two beanies in addition to a regular ball cap. On this hunt I will have a pair of Shooter Gloves, a pair of Stormfront Gloves, a Merino Beanie, a Jetstream Beanie, a Sitka Cap, a pair of Stromfront Gaiters and will be carrying a Bivy 45 Pack.

As I mentioned, this is just one example of a system of gear that will work great for an October back country elk hunt. If you have any specific questions or just need more information you can call our customer service gear experts anytime at 877-748-5247 or email us at info@sitkagear.com. As well, check out our online System Builder and Big Game System Examples at SitkaGear.com. Good luck out there this fall!