A Scientific Approach by Dr. Preston Ward
CEO, MTN PHYSIO
Western big game hunting has evolved into something far more demanding than it once was. Today, it’s a pursuit that many people train for year-round.
Applying science to your training is the gold standard for readiness. It provides a clear framework for preparing your body for a sport we think about, dream about, and spend months preparing for.
Unlike many traditional sports, hunting hasn’t historically had a clear way to quantify readiness.
Consider other sports like basketball, football, tennis, or track. In those sports, athletes measure performance through statistics:
- How many free throws did they make?
- How much weight can they lift?
- How many aces can they serve?
- How fast can they run a mile?
Tracking performance allows athletes to adjust their training and continually improve.
Hunting deserves the same approach.
This article provides a framework for measuring readiness and training more intentionally so you can improve your performance in the mountains.
Strength Training: The Foundation of Longevity
Strength training is an essential component of any training program.
For example, research shows a direct correlation between rotator cuff strength and injury risk among archers and bowhunters. The stronger the rotator cuff muscles are, the lower the risk of pain and injury.
One simple exercise to strengthen the rotator cuff is a banded external rotation.
How to Perform the Exercise
- Hold an exercise band with both hands.
- Keep your elbows tucked against your sides.
- Turn your palms upward.
- Squeeze your shoulder blades together while rotating your hands outward.
- Perform 3 sets of 15 repetitions.
Strength accounts for a large portion of a hunter’s ability to continue pursuing the mountains year after year. The stronger you become, the better prepared you’ll be for long-term success in the field.
Cardiovascular Training: Building Endurance
Anyone who has been on a backcountry elk hunt, high-country mule deer hunt, or an Alaskan sheep, moose, or goat hunt understands the importance of cardiovascular fitness.
Research shows a direct correlation between VO₂ max and endurance performance.
The higher your VO₂ max:
- The greater your overall fitness level
- The less fatigue you experience
- The longer you can push yourself day after day
Hunters, in many ways, are endurance athletes.
A Simple VO₂ Max Test
One easy way to estimate your VO₂ max is through a 1-mile run test.
After completing the run, record:
- Your run time
- Your heart rate at the finish
- Your body weight
These values can be used to estimate your VO₂ max and track improvements over time.
Improving Aerobic Fitness
The simplest way to improve aerobic fitness is to move consistently.
Activities can include:
- Walking
- Hiking
- Running
- Cycling
- Pack training
A good goal is 150 minutes of moderate exercise per week.
One way to determine moderate intensity is the “talk test.”
If you can carry on a conversation but need to pause every few words to catch your breath, you’re likely in the right training zone.
Biometrics: Understanding Your Body
Biometric markers help define your physical condition and readiness.
One of the most important metrics is resting heart rate.
Generally speaking, a lower resting heart rate indicates better cardiovascular efficiency.
How to Measure Resting Heart Rate
- Sit quietly for five minutes.
- Keep your feet flat on the floor and avoid movement.
- Use a heart rate monitor or check your pulse manually.
- Count beats for 30 seconds and multiply by two.
Tracking your resting heart rate, along with your maximum heart rate, helps you better understand how your body responds to stress and exertion in the backcountry.
Staying aware of these metrics helps you stay heart aware and heart healthy.
Mental Fortitude: The Hidden Advantage
Physical fitness is only part of the equation.
Mental resilience plays a huge role in success in the backcountry.
Ask any solo backcountry hunter about their biggest challenges, and you’ll often hear things like:
- Sleeping alone in remote areas
- Pushing through exhaustion
- Fighting the temptation to quit early
Mental toughness is the ability to push past negative self-talk and remain focused when conditions get difficult.
Ways to Build Mental Resilience
- Scout early to become familiar with the terrain
- Practice positive self-talk
- Push yourself during training sessions
- Use practical tools like earplugs if nighttime noises disrupt sleep in the backcountry
With preparation and experience, what once felt overwhelming begins to feel manageable.
Elevation Training: Preparing for Thin Air
Elevation is another critical component of mountain readiness.
High-altitude environments place significant demands on the body.
If you plan to hunt above 8,500 feet, it’s beneficial to begin preparing well in advance.
Ideally, spend time at similar elevations weeks before your hunt. This allows your body to acclimate to reduced oxygen levels.
Scouting trips provide a perfect opportunity to combine elevation training with valuable field experience.
Becoming a Mountain Athlete
Hunters are athletes.
The difference is that instead of competing against an opponent, hunters face a much more unpredictable challenge: the mountains themselves.
Developing a system to measure readiness helps you identify weaknesses and improve your performance.
The goal is to become a true mountain athlete:
- Strong enough to carry heavy loads
- Fit enough to travel farther into the backcountry
- Mentally resilient enough to overcome adversity
When strength, endurance, biometrics, mental toughness, and elevation training come together, you create a balanced system for long-term success.
With the right preparation, you won’t just survive the mountains.
You’ll thrive in them.