Dr. Brooks Tiller

The HEALTHY HUNTER

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Elk Prep Workout

Doc’s prescription for flatlanders to prep for the mountains

Preparing to chase elk in the mountains of Idaho as a flatlander brings its own level of difficulty.
How do you prepare for elevation? How do you get ready to elk hunt? How do you combat altitude sickness?
Do the best you can, with what you have, right where you are!
Living about 200 feet of elevation but heading to chase elk well above 8000 feet is gonna pose a few problems. But push it. Work hard. And it will pay off.
Rewards come after the work!
Here are some clips and insights into how I trained and prepared for the rigors and elevation.

Thor Day Challenge 3/28/19

https://youtu.be/yNSmOuP3-yA

Deadlift – 2 reps. Choose a weight that can be lifted explosively. Explode up and drop weight at the bottom of knees.

Jumps – 4 reps (over the bar and back twice). Explode jumping vertically as high as possible landing softly.

Pull-up – 5 reps. Jump up and grab a bar completing 5 pull ups.

Complete 5 rounds resting as needed.

Thor Day Challenge 3/28/19

https://youtu.be/yNSmOuP3-yA

Deadlift – 2 reps. Choose a weight that can be lifted explosively. Explode up and drop weight at the bottom of knees.

Jumps – 4 reps (over the bar and back twice). Explode jumping vertically as high as possible landing softly.

Pull-up – 5 reps. Jump up and grab a bar completing 5 pull ups.

Complete 5 rounds resting as needed.

Thor Day Challenge – 100 rep Broken Burpee

Getting down to creep up on our prey can be the difference in a tasty meal and tag soup! Being able to pop up quickly is also key, especially if needing to chase after a turkey or reposition for a second shot.
Getting up and down from the ground is a critical component for health and is closely related to longevity.
One exercise that gets us up and down and the whole body pumping is the Burpee.

Burpee’s are a great exercise but they can result in injury when done improperly or to excess. Today we’re going to get 100 reps but we’re going to break the Burpee down into five sections. We’re gonna do 5 reps of each for four rounds for a total of 100 reps.

This is a great way to finish off a workout or get a quick heart pumping muscle building exercise in a very short amount of time.

Squat – Get as low as you can. Attempt to touch the floor at the bottom of each rep.
Knee tuck – In a plank position pull the knees up so knees are at your chest with feet under center mass. then extend back into a plank position.
Push up – Complete five full range push-ups.
Knee tuck – In a plank position pull the knees up so knees are at your chest with feet under center mass. then extend back into a plank position.
Jumps – Here you can complete jumping jacks or vertical leaps to suit your needs and ability.

https://youtu.be/b1_RDZ_sjrg
Thor Day Challenge – 100 Rep Broken Burpee

Complete five reps of each movement with good technique to make one round.
Complete four rounds for a total of 100 reps. Rest as you need to ensure good technique.
Time how long it takes you to complete 100 reps and then compete against yourself to beat your time.

How did you do? Let me know in the comments!

THOR Day Challenge

10 minute Thor Day Challenge

12 Squats
6 Chin up
10 Front Raise

Make Thor Day your day!

https://youtu.be/VIpPUHAYZh0

Choose any variation of squat you desire. Better yet, pick the one you like the least.

Choose a chin up or pull up variation. Use a band or jump with negatives. Whatever it takes to get 6 reps (or as many as you can do)

Finally front shoulder raise. Choose a weight or band that challenges you but allows for full range of motion.