Bodyweight Build

$39.00

• 6- Week Training Plan, 6 Days/Week, 36x Total Sessions
• Total Body Strength & Conditioning Program – Strength, Work Capacity, Endurance
• Includes long distance running and rucking (40#)
• Requires some equipment (Rings, Ply Boxes, etc.)
• This training plan is one of the 130+ Plans included with an Athlete’s Subscription. CLICK HERE for more info.

Description

PROGRAM DESCRIPTION

This 6-week bodyweight training program is designed for fit athletes interested in bodyweight-focused training. You’ll train six days a week for six weeks, totaling 36 training sessions. Training sessions are scheduled for Monday through Saturday. Sundays are rest days.

This is a total body strength and conditioning training program. It includes bodyweight strength training (upper, lower, core), intense work capacity efforts, and tactical-inspired endurance (running and ruck running).

REQUIRED EQUIPMENT

  1. Wrist watch with stopwatch and interval timer (Timex Ironman is best)
  2. Pull Up Bar
  3. 20” Plyo Box
  4. 24” Plyo Box
  5. Set of Rings or a Suspension Training System (TRX, etc.)
  6. Backpack or Ruck + 40 pounds of filler for Ruck Runs
  7. Optional – GPS Watch – this will make running and ruck running distances easy.

SESSION TYPES

Again – this is a total body strength and conditioning program, which deploys three types of session types:

(1) Strength/Work Capacity/Core – These Hybrid Sessions begin with focused strength training, followed by a 5, 10 or 15 minute hard work capacity effort, and finish with a core/mobility circuit.

(2) Work Capacity/Core – Longer work capacity effort (20-30 minutes) followed by an long core-strength grind. You’ll finish with some durability/mobility work.

(3) Endurance – We deploy two general endurance sessions. For rucking running, your focus will be improving “Speed over Ground.” Week 1, you’ll take a 3-mile ruck run assessment. Then once per week, you’ll complete, hard, fast 1-mile ruck run intervals based on you assessment completion time. For running, you’ll complete long, slow runs at an easy pace. You’ll complete long runs (8-10 miles) on Saturdays during the plan.

STRENGTH SESSION PROGRESSON

The challenge with bodyweight training is to move beyond high rep strength endurance, to actually train strength, without deploying exotic, gymnastic-inspired exercises. This plan approaches this challenge with three specific strength training approaches:

(1) Concentric Strength using suspension training to increase intensity. (Weeks 1-2)
(2) Eccentric Strength using suspension training to increase intensity. (Weeks 3-4)
(3) Explosive Strength Training (Weeks 5-6)

WEEKLY SCHEDULE

Monday: Strength/Work Capacity/Core
Tuesday: Ruck Run Assessment or Intervals
Wednesday: Strength/Work Capacity/Core
Thursday: Work Capacity/Core
Friday: Strength/Work Capacity/Core
Saturday: Long Run at Easy Pace (8-10 miles)

COMMON QUESTION

How fit should I be before beginning this program?
This is an intense training program only appropriate for very fit athletes. We strongly recommend athletes complete Bodyweight Foundation prior to beginning this plan. This plan is specifically designed to follow Bodyweight Foundation.

Required Equipment

REQUIRED EQUIPMENT




  1. Wrist watch with stopwatch and interval timer (Timex Ironman is best)

  2. Pull Up Bar

  3. 20” Plyo Box

  4. 24” Plyo Box

  5. Set of Rings or a Suspension Training System (TRX, etc.)

  6. Backpack or Ruck + 40 pounds of filler for Ruck Runs

  7. Optional - GPS Watch - this will make running and ruck running distances easy.

Sample Training

SESSION 13 - MONDAY


Obj: Strength/Work Capacity/Core


Warm up:


3 Rounds


8x Wallking Lunges


8x Push Ups


8x Sit Ups


Instep Stretch


Training:


(1)  6 Rounds


6x Eccentric Ring 1-Leg Squat - 5 Second Drop


6x Eccentric Pull Ups - 5 Second Drop. 


15x Toes to Sky


Hip Flexor Stretch


(2) 6 Rounds


6x Eccentric 1-Leg Poor Man’s Leg Curl - 5 Second Drop


6x Eccentric Ring Push Up- 5 Second Drop


6x Ring Pike


Pigeon Stretch


(3) 5 Rounds for Time


10x Box Jumps @ 20/24”


10x Alligator Push Ups


5x Pull Up Bar Heel Tap


COMPARE FINISH TIME TO SESSION 1 & 7


(4) 4 Rounds


Shoulder Blaster


20x EO’s


5x Ring Body Saw


Lat + Pec Stretch


********************


SESSION 14 - TUESDAY


Obj: Endurance - Ruck Run


Training:


(1) 3 Rounds


1 Mile Ruck Run at Ruck Interval Pace based on SESSION 2, finish Time


40# Ruck


[RuckIntervalCalculator]


********************


SESSION 15 - WEDNESDAY


Obj: Strength/Work Capacity/Core


Warm up:


3 Rounds


8x Wallking Lunges


8x Push Ups


8x Sit Ups


Instep Stretch


Training:


(1)  6 Rounds


6x Eccentric Bulgarian Split Squat, 5-Second Drop


6x Eccentric Horizontal Ring Pull Up - 5 Second Drop


15x Toes to Sky


Pigeon Stretch


(2) 6 Rounds


6x Eccentric Walking Lunge - 5 Second Drop


6x Eccentric Ring Dip - 5 Second Drop


6x Ankles to Bar


Lat + Pec Stretch


(3) 10 Minute AMRAP


10x Box Jumps @ 24”


75m Shuttle Sprint (25m Lengths - down/back/down)


Walk Back to Start


COMPARE ROUNDS COMPLETED TO SESSION 3 & 9


(4) 4 Rounds


50x Glute Leg Lift


20x Bodyweight Good Morning


20x Sit Ups


3x Floor Slide


********************


SESSION 16 - THURSDAY


Obj: Work Capacity/Core


Warm up:


3 Rounds


8x Air Squats


8x Alligator Push Ups


Run 200m


Instep Stretch


Training:


(1) 8 Rounds


10x Box Jumps @ 24”


Run 400m


10x Alligator Push Ups


Rest 20 Seconds


Sprint to the rest each round.


(2) 6 Rounds


10x Ring Body Saw


10x Pull Up Bar Heel Tap


10x Ring Pike


10x EO’s


(3) 4 Rounds


Shoulder Blaster


Hip Flexor + Instep + Pigeon Stretch


Lat + Pec Stretch


***********************


SESSION 17 - FRIDAY


Obj: Strength/Work Capacity/Core


Warm up:


3 Rounds


8x Wallking Lunges


8x Push Ups


8x Sit Ups


Instep Stretch


Training:


(1)  6 Rounds


6x Eccentric Ring 1-Leg Squat - 5 Second Drop


6x Eccentric Chin Ups - 5 Second Drop


5x Ring Russian Twist


Pigeon Stretch


(2) 6 Rounds


6x Eccentric 1-Leg Poor Man’s Leg Curl - 5 Second Drop


6x Eccentric Ring Push Up- 5 Second Drop


6x Ring Pike


Hip Flexor Stretch


(3) 15 Minute AMRAP


2x Bodyweight Rob Shauls


1/3x Pull Ups


COMPARE ROUNDS COMPLETED TO SESSION 5 & 11


(4) 4 Rounds


50x Glute Leg Lift


20x Bodyweight Good Morning


20x Sit Ups


3x Floor Slide


**********************


SESSION 18 - SATURDAY


Obj: Endurance - Run


Training:


(1) Run 9 Miles, Easy Pace


Easy = You can speak full sentences

Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

 

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I chose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a subscription, how do I access the programming?
All programming is online. Access is via a username and password.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
No, but our site, and the programming, is mobile responsive.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run 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 have more questions?
Email rob@mtntactical.com

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