By Rob Shaul
“SF45” is an acronym for “Strength and Fitness 45” and this programming is designed for older tactical and other high impact athletes in the 45-55 age range. SF45 Programming has the following general characteristics:
Heavy, Low Volume Strength – think heavy barbel and 1-4 reps per set. The goal is to increase or maintain relative strength (strength per bodyweight) in the most efficient manner possible. Some SF45 cycles will feature bodyweight strength training, but none will include moderately loaded free weight strength training in the 5-12 reps per set range. This is to avoid unnecessary joint impact. Alpha, Bravo, and Charlie deploy this type of strength training. SF45 Delta steps away from the barbell and deploys bodyweight strength training.
Endurance – Recreationally, most activities for athletes in this age range are outside and have a strong endurance component – biking, hunting, trail running, hiking, alpine climbing, etc. As well, for experienced athletes who’ve spent decades throwing iron around in gyms, the appeal of training inside wanes. Endurance programming includes assessment based intervals at a threshold pace, long distance intervals at an easy pace, and gym-based endurance training. This programming may include rucking and ruck running, as well as loaded step ups. Specific to this plan, SF45 Bravo, the athlete will be able to choose between running and biking.
Chassis Integrity – MTI’s mid-section training methodology aims at building transferable mid-section strength and strength endurance. Four movements are emphasized: Rotation, Anti-Rotation, Total Body, and Extension. Chassis Integrity can be trained in focused circuits, as well as in complementary gym-based endurance events.
Non-high Impact Work Capacity – In this age group, gone are the days of hard, intense, high impact multi-modal gym-based work capacity programming. For day to day training, the interest and need for this type of fitness is not worth the joint impact. Work capacity training is limited to lower impact gym exercises and shuttle sprints.
Minimal Deep Loaded Squats – For the most part these training plans avoid heavy, loaded deep squatting movements to acknowledge knee and other joint issues. There are a couple of exceptions.
SF45 Packet II Training Plans
Four SF45 plans are included in this packet: Echo, Foxtrot, Golf, and Hotel. Each SF45 plan is a 6x/week, 7 week training plan. Week 7 of each plan is an unload week, so the plans may be run back-to-back. See the chart below for specifics on each plan.
What Equipment is Required?
- Fully-equipped functional fitness gym including barbells/dumbells, plates, bumpers, rack, bench, plyo boxes, sandbag (40/60/80 pounds)
- Stopwatch with countdown interval timer.
- Optional – GPS running watch to make finding running/biking distance easy
Can the plans be purchased individually?
No – the plans can only be purchased with this packet.
Can I see sample training before purchase?
Yes, click HERE and then hit “Sample Training” to see the entire first week of programming for each training plan
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time