There is more that goes into killing mature deer on a consistent basis then hopping off the couch and crawling into a tree stand. 

Coach Jeremy over seeding a clover plot on his farm

For those of us with the passion to grow and pattern big deer, a lot of work goes into the off-season. For several years I have maintained the hardest part of pursuing whitetails may very well happen during the months we are not actively hunting them. Take food plots for example. If you have the equipment, the job is much easier but for new land owners or those who like to create out of the way, hidey hole kill plots, it takes a ton of sweat equity, muscular strength, and endurance.

It is hard to believe that I have been coaching clients as a personal trainer for 24 years and in that time, I have witnessed what being strong can do for a person. The stronger you are, the more work you can do with minimal fall out. By fall out I mean extreme soreness or potential injury. A general strength program like our Base Conditioning Program will give the conditioning you need to perform in the field but there are some additional moves you can put in your routine that will make the acts of hand seeding or fertilizing much easier!

Front Farmer’s Carry

Holding a hand seeder can be challenging. Especially if you have several acres to cover. A weak core invites low back injury. This move will strengthen your core and allow you get more work done! To perform the move, cup a dumbbell and bring it to chest height.  Stand tall and walk.  Start with 20 yards and slowly increase your distance over time.  Click Here to Watch the Front Farmer Carry

Split Squat

This is one of our favorite moves.  It produces bi-lateral strength, improves balance, promotes range of motion in the hips and shores up hip stabilizers.  To perform stand tall then step back with one foot.  The toes of the back foot should be on the ground. Lower the back knee towards the ground until your front thigh is parallel with the floor.  Push up on the heal of the front foot to return to the starting position. Click Here to Watch the Split Squat

Band Pull Apart

Hauling supplies to hidey hole plots requires strength and stamina

Most of us are so focused on muscles we can see in the mirror, the ones we cannot suffer.  Upper back strength is critical to performance and injury prevention.  To perform this move, grip a resistance band 8-10 inches apart, stand tall and while keeping your shoulders depressed, pull the band apart until your arms form a “T” with your trunk, then slowly return to the start position.  Click Here to Watch the Band Pull Apart

Add these movements to your routine and you will have some added conditioning for your food plot endeavors! If you have any questions, please email us at

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Jeremy Koerber is an ACSM certified exercise physiologist and co-founder of #FitToHunt