1. By Journal of a Christian Sportsman A conditioning program for Bowhunters 28 DAY S.E.A.R

2. BE PREPARED FOR YOUR NEXT HUNT The 28 Day S.E.A.R was designed to help you increase your strength, endurance, accuracy, and recovery ability so that you can hunt harder and longer. If you have any health issues requiring special medications or directions, it is recommended that you consult a doctor before using the 28 Day S.E.A.R If you are already on a workout program, the 28 Day S.E.A.R is intended for you as a supplement. Good luck and good hunting!

3. NUTRITION SHOULD INCLUDE Nutrition should include: - No processed foods, sodas, or artificial sweeteners. - Increased hydration. About 1 Gallon per hundred pounds per day. Preferably water only, but I do like the hydrate and recover product made by Wilderness athlete after working out. - Dairy should be limited - Whole Grains, Whole Veggies, and Lean(preferably wild) meat. - Protein intake should increase. Recommend a protein shake first thing in the morning. 6 small meals per day. Whole foods only.

4. 4 GOALS OF S.E.A.R Four goals: Increased - Strength - Endurance - Accuracy - Recovery

5. WEEK 1: WARMING UP Strength: Daily No less than: Sit Ups 3x20 Push Ups 3x10 Pull-Up: To Failure 3 Sets Endurance: Daily Run no less than one mile. 8-10 minute pace, preferably outside on an un-level surface. increase distance or pace as necessary.

6. WEEK 1: CONTINUED Accuracy: daily 1. Equipment Check 2. Blind Bail- http://www.growingdeer.tv/archive/category/hunting-and-tactics#/how-to-get-ready-for-deer- hunting-nowhttp://www.growingdeer.tv/archive/category/hunting-and-tactics#/how-to-get-ready-for-deer- hunting-now Practice Purposes: Technique Check. Muscle Memory Recovery: Daily Be sure to include muscle recovery food or protein supplement within the two hour period following workout. Hydrate before you get thirsty! Rest: Work Hard to get 6-8 hrs sleep per night. Pick one day to do a full pack hike or jog as a recovery day.

7. WEEK 2: RAMPING UP Strength: Daily Sit Ups 3x20 Push Ups 3x10 Pull-Up: To Failure 3 Sets Incorporate Lifting Exercises specific to terrain Endurance: Daily - No less than 1 mile daily 8-10 Minute pace - Hills. Begin running/walking hills of various inclines and distances. (Pack optional) 5-10 reps

8. WEEK 2: CONTINUED Accuracy: Close Range, known distance, Varied position Practice 1. 20 Yard group practice. 3 Arrows x 10 Rounds 2. Varied Position Shooting. Within your 30 rounds of practice, install kneeling, kneeling, elevated, uphill/downhill, tree stand shooting, shooting from behind cover and draw/ walk- up shooting. Note: If your form begins to struggle, go back to blind bale as a warm-up exercise. Recovery: Daily Be sure to include muscle recovery food or protein supplement within the two hour period following workout. Hydrate before you get thirsty! Rest: Work Hard to get 6-8 hrs sleep per night. Pick one day to do a full pack hike or jog as a recovery day.

9. WEEK 3: DIALING IN Strength: Daily Sit Ups 3x20 Push Ups 3x10 Pull-Up: To Failure 3 Sets Incorporate Lifting Exercises specific to mountain hunting Endurance: - No less than 1 mile daily 8-10 Minute pace - Hills. Begin running/walking hills of various inclines and distances. (Full Pack Required) 15-20 reps

10. WEEK 3: CONTINUED Accuracy: Distance Begin sighting in at farther ranges. At least 30 shots during each shooting session, no less than ten accurate shots per practiced distance. Stretch your limits! (Use Blind Bale as warm up, but understand that there is little time for "warming up" for shooting in the field!) Recovery: Be sure to include muscle recovery food or protein supplement within the two hour period following workout. Hydrate before you get thirsty! Rest: Work Hard to get 6-8 hrs sleep per night. Pick one day to do a full pack hike or jog as a recovery day.

11. WEEK 4: FINE TUNE Strength: Daily Sit Ups 3x20 Push Ups 3x20 Pull-Up: To Failure 3 Sets Incorporate Lifting Exercises specific to mountain hunting Endurance: - No less than 1 mile daily 8-10 Minute pace - Hills. Begin running/walking hills of various inclines and distances. (Full Pack Required) 10- 15 reps

12. WEEK 4: CONTINUED Accuracy: Real Scenario Practice Final Check of Equipment Practice with Broadheads 30 Shots, Varied Positions, Unknown Distances. Push your limits, the mountain will! Recovery: Be sure to include muscle recovery food or protein supplement within the two hour period following workout. Hydrate before you get thirsty! Rest: Work Hard to get 6-8 hrs sleep per night. Pick one day to do a full pack hike or jog as a recovery day.

13. CONGRATULATIONS! You are on your way to becoming the strongest hunter you have ever been.