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

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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

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