g-bodyweight-foundation-training-plan

Bodyweight Foundation Training Plan

$39.00

• 6- Weeks, 6 days/ week
• Total Body Strength & Conditioning, including bodyweight  strength training, sprinting, and unloaded running for aerobic endiurance
• 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 182+ 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 rob@mtntactical.com if you have any questions and I’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.

What about diet?

  • 6 days/week: Eat as much as you want of meats, nuts, vegetables, cheese, and fruit. Don’t drink calories – sorry, no beer. Drink only water, coffee, or tea. Don’t eat rice, grain, bread, oats, pasta, or sugar.
  • 1 day/week:Cheat like a mother.

Unfamiliar Exercises?
Go to www.mtntactical.com and click the “Exercises” link underneath the “Fitness” dropdown. The Run Calulator is listed as an exercise.  Click HERE.

More Questions?
Email rob@mtntactical.com

Good Luck!

 

Questions? Email Rob@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

Sample Session

Below is Week 1 from this training plan. Visit our Exercise Page HERE for unfamiliar exercises. 


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


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.


- Rob


***********


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.