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.
- 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
Two pieces of equipment are required to complete this plan:
- Pull-up bar
- Wrist watch with stopwatch and interval timer (Timex Ironman is best)
- 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
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).
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
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 email@example.com if you have any questions and we’ll lead you through it.
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.
Questions? Email firstname.lastname@example.org