g-bodyweight-foundation-training-plan

Bodyweight Foundation

$39.00

• 6- Weeks, 6 days/ week
• Total Body Strength & Conditioning, including bodyweight  strength training, sprinting  and unloaded running for aerobic endurance
• Includes assessments and is scaled to the individual athlete.  Don’t be fooled by “bodyweight” – regardless of your incomming fitness, this plan will push you.
• Best for those focusing on bodyweight training, or those who want to jumpstart their fitness
• This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

 

Product Description

PROGRAM OVERVIEW

This 6-week bodyweight training program is designed for both fit, and new athletes who want to focus on bodyweight training or jumpstart their fitness. You’ll train six days a week for six weeks, totaling 36 training sessions. You’ll train Monday through Saturday and take Sundays off.

This is a total body strength and conditioning training program. It includes bodyweight strength training for your lower body, upper body and core, as well power training and aerobic endurance.

This training program is assessment based. It deploys bodyweight calisthenic and running assessments the first training session of weeks 1 and 4. The follow-on progressions are based upon the athlete’s assessment results.

This way the training plan automatically “scales” to the incoming fitness level of the individual athlete. Because it is assessment based, this program is appropriate for both new and possibly unfit athletes, as well as experienced, fit athletes. Everyone can benefit.

Further, because it is assessment based, this program can be used in a group fitness setting with a wide variety of athlete fitness levels.

WEEKLY SCHEDULE

  • Monday: Bodyweight Calisthenics Progression, Sprints
  • Tuesday: 800m Intervals, Core/Low Back
  • Wednesday: Bodyweight Calisthenics Progression, Agility
  • Thursday: Long easy run, Core/Low Back
  • Friday: Bodyweight Calisthenics Progression, Sprints
  • Saturday: Long easy Run
  • Sunday: Rest

REQUIRED EQUIPMENT

Two pieces of equipment are required to complete this plan:

  • Pull-up bar
  • Wrist watch with stopwatch and interval timer (Timex Ironman is best)

Optional Equipment:

  •  4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc.)
  • 400m Track for Running Assessments and Interval Distances
  • GPS Watch with pace and distance. This will just make running intervals easier.
  • Foam Roller – can help with soreness

CALISTHENICS PROGRESSIONS

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last Assessment in the program (Sessions 1 and 19).

Example (1):

Athlete performs 40x Squats, 25x Hand Release Push-ups, and 30x Sit Ups during Session 1’s calisthenics assessment. Session 3 calls for:

(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups 40% Max Rep Sit Ups

Which means …..
40% of 40x Squats = .4 x 40 = 16x Squats
40% of 25x Hand Release Push Ups = .4 x 25 = 10x Hand Release Push Ups 40% of 30x Sit Ups = .4 x 30 = 12x 0 Sit Ups

So … This athlete would grind through 5 rounds of …. 16x Squats, then …
10x Hand Release Push Ups, then …
12x Sit Ups

Example (2):

Athlete performs 10x Pull Ups in Session 19’s, calisthenics assessment. Session 23 calls for:

(5) 5 Rounds, Every 60 Sec. 30% Max Rep Pull Ups

Which means …..

30% of 10x Push-ups is 3x (.3 x 10 = ). So, a set your timer to 60 sec. On Round 1, do 3x Pull Ups as fast as possible with proper form, then rest for the remaining time in the 60 sec. interval. When Round 1’s 60 sec. is up, immediately begin Round 2 by sprinting though 3x Pull Ups as fast as possible with proper form, again resting for the remainder of the 60 sec. interval after completing all 3 reps. Repeat this through 5 Rounds.

RUN TRAINING AND WEBSITE RUN CALCULATOR

This program uses assessments and scaled progressions for your runs, as well. Session 1 has you completing a 2 mile run assessment for time. Session 20 has you completing a 5-mile run assessment for time.

During the follow-on running sessions, you complete two types of running intervals. First will be shorter intervals at a faster pace than your run assessment. For example, after the 2-mile assessment, you’ll run 800m intervals.

Second will be longer, but slower, easy runs for time. For example, a 45 minute run at your “easy” pace.

The paces you’ll run for both the shorter intervals and the longer easy runs are dictated by your assessment completion time. This way they are “scaled” to the individual athlete.

You’ll find these paces using our Run Calculator here: http://mtntactical.com/exercises/running-calculator/
The calculator is self explanatory. Enter your assessment distance, and finish time, and it spits out your interval, and easy run pace.

Email coach@mtntactical.com if you have any questions and we’ll lead you through it.

COMMON QUESTIONS

How long should the training sessions take?
Each session should take around 60-75 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

What about stretching?
Mobility work is included in the warm ups, and athletes can strength and foam roll after running, however, overall strength and fitness is emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.

What if I miss a day?
Begin where you left off when you return to training. This programmed 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.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calulator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Good Luck!

Questions? Email coach@mtntactical.com

Required Equipment

Two pieces of equipment are required to complete this plan:




  • (1) Pull-up bar

  • (2) Wrist watch with stopwatch and interval timer (Timex Ironman is best)

  • (3) Optional: 4x Cones to mark shuttle distances (though anything will do - towels, shirts, etc.)

  • (4) Optional: 400m Track for Running Assessments and Interval Distances

  • (5) Optional: GPS Watch with pace and distance. This will just make running intervals easier.

  • (6) Optional: Foam Roller - can help with soreness

Kudos

Love love love LOVE your Body Weight Foundation so far! Today was Session 14 and I did not think 800s would EVER be that easy for me. Your program is AMAZING and follows the KISS principle of "Keep It Simple Stupid". Thank you SO much for creating these. I'm looking forward to the Body Weight 1 Training Plan when I'm finished with the current. - C

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

Rob,

Wanted to take a minute and thank you for the advice and input.  As you suggested, I modified the BWF by replacing pull-ups with bent over rows and adjusted the cardio to mostly walking with mild intervals of jogging for no more than a couple of minutes at a time.  He started out only doing 3 rounds of each exercise and is now up to 5.  I do everything with him so he is more motivated and doesn’t have to do it alone which is creating some good quality time for us.

Bottom line - Using this plan and the suggested meal plan which he easily adapted to…he has dropped 25 pounds already and more importantly is feeling healthier and more confident in his ability to do things.

Thanks Brother!

 

Sample Session

Below is the First Week from this Training Plan:


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


SESSION 1
Obj: Assessment


Warm up:
3 Rounds
10x Squats
5x Hand Release Push ups
10x Situps
Instep Stretch
Lat + Pec Stretch


Training:


(1) Max Squats in 60 Sec.


(2) Max Hand Release Push Ups in 60 Sec.


(3) Max Sit Ups in 2 min.


(4) Max In-Place Lunges in 60 sec.


(5) Max Pull Ups (men), Horizontal Pull Ups (women) in 60 sec.


(6) Max EOs in 60 sec.


(7) Max Calf Raises in 60 sec.


(8) Max Dips (men), Bench Dips (women) in 60 sec.


(9) Max Flutter Kicks in 60 sec.


(10) Run 2 Miles for Time


RECORD YOUR SCORES


Comments:
You can stop and rest during the timed events. Just keep working the entire time and get as many reps as possible. Rest as needed between events, but no longer than 3 minutes.


Push Ups - go to your knees if necessary.


Calf Raises and Dips - pause at the top and bottom of every rep.


Flutter Kick and In-Place Lunge Counting - each foot counts as one rep, so 2x Flutter Kicks = 2x each leg, 4x total.


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


SESSION 2
Obj: Aerobic Endurance, Core Strength


Warm Up:
3 Rounds
Run 200m
Instep Stretch


Training:


(1) 2 Rounds
800m Run at Interval Pace
Rest 3 min between runs


(2) 2 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
Hip Flexor Stretch


Comments:
Enter your SESSION 1, 2-mile assessment time into the website Run Interval Calculator to determine today’s 800m run pace.


***********


SESSION 3
Obj: Strength Endurance


Warm up:
3 Rounds
10x Squats
5x Hand Release Push ups
10x Situps
Instep Stretch
Lat + Pec Stretch


Training:


(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Rep Sit Ups


(2) 5 Rounds
40% Max Rep In-Place Lunges
40% Max Rep Pull Ups
40% Max Rep EOs


(3) 5 Rounds
40% Max Rep Calf Raises
40% Max Rep Dips/Bench Dips
40% Max Rep Flutter Kicks


(4) 6 Rounds
Pro Agility Drill


Rest 1-2 minutes between efforts.




  • 1st Rounds @ 50% effort

  • 2nd Rounds @ 75% effort

  • Rounds 3-6, 100% effort


Comments:
You’ll need Session 1’s exercise max rep totals for today’s training session. “Grind” through parts (1), (2) and (3) - work briskly, but not frantically.


Break sets if necessary, but be sure to get all the prescribed reps in.


***********


SESSION 4
Obj: Aerobic Endurance, Core Strength


Training:

(1) 30 Minute Run - easy pace.

(2) 2 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
Hip Flexor Stretch


Comments:
Enter your SESSION 1,  2-mile assessment time into the website Run Interval Calculator to determine today’s easy run pace.


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


SESSION 5
Obj: Strength Endurance


Warm up:
3 Rounds
10x Squats
5x Hand Release Push ups
10x Situps
Instep Stretch
Lat + Pec Stretch


Training:


(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Rep Sit Ups


(2) 5 Rounds
40% Max Rep In-Place Lunges
40% Max Rep Pull Ups
40% Max Rep EOs


(3) 5 Rounds
40% Max Rep Calf Raises
40% Max Rep Dips/Bench Dips
40% Max Rep Flutter Kicks


(4) 15 Rounds
Suicide Shuttle Sprint every 30 Seconds.


Comments:
You’ll need Session 1’s exercise max rep totals for today’s training session. “Grind” through parts (1), (2) and (3) - work briskly, but not frantically.
Break sets if necessary, but be sure to get all the prescribed reps in.


***********


SESSION 6
Obj: Aerobic Endurance


Training:


(1) 45 Minute Run - easy pace.


(2) Stretch/Foam Roll


Comments:
Enter your SESSION 1,  2-mile assessment time into the website Run Interval Calculator to determine today’s easy run pace.

Not Ready?

Complete APFT Training Plan 

"It's sole focus is to get better in Running, Push-Ups and Sit-Ups. The plan is constantly challenging due to the nature of it’s individually scaling design."- Rob

Whats Next?

Complete TLU Strength Training Plan 

"TLU progression is a way to train strength frequently, without overtraining. But best of all, TLU sessions are fun! There’s lots of variety, we add complex training to develop power and athleticism, and the entire body gets strength trained in one session." - Rob

 

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: support@mtntactical.com