A functional fitness program to get you to that magic moment when wings are locked and landing gear drops.

By James Davis, a former high school strength and conditioning coach, former head high school rugby (5 state D1 titles) /  varsity asst. football coach, as well as a former head collegiate rugby coach (7’s Nationals).

Leaning heavily on the side of the skiff, his body language told the story and defeat was in his eyes as he stared out across the vast mud flat.  In the distance, hundreds of tired, thirsty migrants had found a small sliver of water and were pouring into the distant cove.  The year’s drought had turned the once knee deep impoundment into a mud flat.  What was once a quick pole or paddle from the side of the road had turned into a crawl. The morning had started simple enough as the hunter began his slog across the vast mud flat. One step at a time and then a hard tug on the skiff handle to move it forward through boot sucking mud.  As he pushed deeper, the fowler’s breathing increased. He began to sweat profusely, removing his cap and parka.  However, the tolling ducks in the distance acted as sirens and lured the hunter further out for a chance to be on the “X”.  Closing his eyes he visualized the mallards, pintails, wigeon, and gadwall that would be dropping into his blocks fighting to claim a spot in the open water.  Unfortunately, his legs started to cramp, dizziness hit, and his heart pounded. Each step and pull, harder than the last.  The hunt became a death march.  Finally, seated on the bow of the skiff, he admitted defeat.  With over two hundred yards to go, reality had set in. He physically could not make it.  After a lengthy sit, disappointed and upset with himself for his lack of fitness, the hunter began the grueling task of retreat.  At his truck, after a long rest and a few bottles of water he vowed that this would not happen again.

A major factor to a hunter’s success that is often overlooked is physical fitness. Waterfowling is not for the faint of heart.  It is a physically demanding sport.  Gut wrenching marches through deep sticky mud.  Plowing though cattails in waist deep water and paddling for miles will push your cardiovascular system to the limit.  Loading and lifting gear in and out of boats, trucks or all terrain vehicles, hauling heavy decoy bags, and pulling canoes all raise the risk of pulled muscles, strained tendons, or torn cartilage.  The waterfowl season is a grind and takes a toll on your body. Like any athlete, you cannot just show up and expect to not only perform your best but to stay injury free.

As summertime hits, many of us begin to work our retrievers. Building the fitness needed for a season of cold swims and long retrieves.  The same is true of humans.  We, like our four legged companions, need to be fit for the flight.  By adding a simple functional training program before the duck opener, you will ensure yourself a successful, and more importantly safe, season.  Below is a functional fitness program that is based on body weight movements. You will start each training session with a dynamic warm up. This is to slowly get your blood flowing and your musculoskeletal system warmed up. Your workouts will require no equipment and you can do them almost anywhere including your driveway, back yard, or local park.

Full Body Dynamic Warm Up (activating muscles for your workout)

(Do each movement for 20 yards):

-A light jog or walk

-High knees

-Butt kicks (should feel a light stretch in your quadriceps / front of thigh)

-Walking high kicks / soldier march (should feel a light stretch in your hamstrings / back of thigh)

(Do each movement for 30 seconds on and 30 seconds off three times):

-Jumping jacks

-Mountain climbers

-Standing arm circles forward

-Standing arm circles back

Monday:	Set / Rep	Notes:
Dynamic Warm Up
Regular Push Up	4 x 25
Air Squat	3 x 50	*90 degree/ Parallel
Elevated Push Up	3 x 10	Feet up on step/ curb
Lunge Walk	4 x 25 steps	Hands interlocked behind head. Tighten Core

 

Wednesday:	Set/ Rep	Notes:
Dynamic Warm Up
Push Up Circuit:		Complete all pushups in succession at one time.
Wide	x 10
Regular	x 10
Narrow/ Diamond	x 10
Left Hand Extend	x 10
Right Hand Extend	x 10
Reverse Lunge Walk	x 25 steps	Hands interlocked behind head. Tighten Core
Full Body Sit Up	x 50
Lunge Jumps	3 x 10

 

Friday:	Set/ Rep	Notes:
Dynamic Warm Up
Super Set: Push Up/ Sit Up/ Air Squat	10,9,8,7,6,5,4,3,2,1	Perform 10 Push Ups, Then 10 Sit Ups, Then 10 Air Squats, Then 9 Push Ups, 9 Sit Ups etc. etc.….Working your way down to 1
Straight Leg Body Weight Dead Lift	3 x 10	Keeping Legs Straight….Slowly looks to touch your toes/ the ground
Chair/ Bench Dips	3 x 15	Use a sturdy chair/ bench/ box. Your feet /legs/fully extended. Lower body down..elbows to 90 degrees then back up (one rep)
Plank	4 x 30 seconds

 

Tuesday / Thursday Conditioning	Pick from these options. The key is to have 30 minutes of movement	5 minute walk, 5 minute jog. Alternating until you reach 30 minutes	30 minutes. City Blocks: Walk a block, jog a block, sprint a block.	Find a local hill/ sledding area. Walk up and down the hill for 30 minutes. Add a backpack full of books to simulate carrying a decoy bag	Create your own! Just look to get out and get moving for a minimum of 30 minutes. Get out scouting …paddle some new lakes or rivers!