This is a 7-week plan with balanced programming to concurrently train strength, work capacity, chassis integrity, and Endurance.
The plan deploys a modified version of MTI’s 1-Lift Per Day programming approach. You’ll complete these sessions 4 days per week and run unloaded on Wednesdays. The 1-Lift Per Day approach generally trains strength, work capacity and chassis integrity in the same training session. This plan includes these sessions, and also a session which trains both strength and gym-based endurance.
Four days per week, you’ll begin the training session with a barbell-based strength exercise – this is the “one lift per day” you’ll complete. Strength exercises will rotate through Total Body, Lower Body and Upper Body exercises.
Work capacity efforts are all designed to last either 10 or 20 minutes.
You’ll complete 20-minute ART (Anti-rotation, Rotation and Total) Chassis Integrity circuits and 10 minute Low Back circuits (3 low back or extension core exercises) 3 times per week.
6-Mile Running Assessment and follow-on 2-mile intervals based on your most recent assessment results. You’ll run 6 miles for time at the beginning, middle and end of this 7-Week plan.
The schedule is more fluid than most. The one consistency is you’ll run on Wednesdays. Here is the schedule for Week 1:
• Monday – Strength, Work Capacity, Chassis Integrity
• Tuesday – Strength, Work Capacity, Chassis Integrity
• Wednesday – Run 6 Miles for Time
• Thursday – Strength, Gym-Based Endurance
• Friday – Strength, Work Capacity, Chassis Integrity
If you’re interested in the programming theory behind this plan, view this video in which Rob explains the beta-version of the theory.
What Equipment is required?
Fully-equipped functional fitness gym to include barbells, bumper plates, racks, bench, plyo-boxes, sandbags, dumbbells, etc.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?
Mountain Tactical Institute