Busy Operator Training Plan

$39.00

• 6 week, 5 day/week Training Plan specifically built for tactical athletes with minimal training time
• Plan deploys 30-45 minute long training sessions and concurrently trains strength, work capacity, chassis integrity and endurance
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This 6-week, 5 day/week  training program provides short, intense, 30-45 minute training sessions for tactical athletes who have minimal training time.

The program deploys MTI’s Fluid Periodization methodology to train strength, work capacity, chassis integrity and military endurance (running, rucking, loaded step ups) concurrently.

Weeks 1-2 in the Training Plan have a Strength Emphasis. Here is the Week 1-2 Schedule:

  • Monday: Strength
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Strength

Weeks 3-4 in the Training Plan have a Work Capacity Emphasis. Here is the Week 3-4 Schedule:

  • Monday: Work Capacity, Chassis Integrity
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Work Capacity, Chassis Integrity

Weeks 5-6 in the Training Plan have an Endurance Emphasis. Here is the Week 5-6 Schedule:

  • Monday: Endurance
  • Tuesday: Strength
  • Wednesday: Work Capacity, Chassis Integrity
  • Thurdsday: Endurance
  • Friday: Endurance

This is Version 2 of this training plan, updated April, 2017. 

EQUIPMENT NEEDED

This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, and plyo boxes. In addition, you will need a 25# weight vest, or Individual Body Armor, plus a ruck for rucking and weighted pull ups, and boots/shoes for rucking. A stop watch with an interval timer will make working through the session easier. Timex Ironman is best.

COMMON QUESTIONS

How long will sessions last?
These training sessions are specifically designed to be completed in 30-45 minutes. Work briskly, but not frantically, through these training sessions.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead.

Is carrying the 10# sledgehammer/dumbbell or rubber rifle necessary?
Yes – it mimics rucking with a rifle, and is great grip strength training.

Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men.

Can I see sample training?
Click the “Sample Training” tab above to see the entire first week of programming.

What if I have more questions?
Contact coach@mtntactical.com

Required Equipment

-  Fully equipped functional training gym (barbells, racks, bumper plates, plyo boxes)
- 45# Ruck for rucking
- IBA or 25# weight vest
- Stopwatch with an interval timer.

 

Sample Training

Below are the full training sessions from Week 1 in the Training Plan:

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

SESSION 1

Obj: Strength
Warm up: 2 Rounds

  • Barbell Complex @ 45/65#

  • Instep Stretch


Training:
(1) 7 Rounds

  • 2x Thruster - increase load each round rapidly until 2x is hard, but doable,

  • then immediately ....

  • 1x Burpee (be explosive)

  • Hip Flexor Stretch


(2) 6 Rounds

  • 5x Hinge Lift - increase load each round rapidly until 5x is hard, but doable,

  • then immediately ...

  • 2x Broad Jump

  • Frog Stretch


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

SESSION 2

Obj: Work Capacity
Warm up: 2 Rounds

  • 4x Walking Lunges

  • 4x Jumping Lunges

  • 8x Push ups

  • 8x Situps

  • Instep Stretch


Training:
(1) 5 Rounds

  • 20 Sec Swing @ 12/20kg or 25/45# dumbbell

  • 20 Sec Box Jumps @ 20”

  • 20 Sec Rest

  • - sprint to the rest each round


***** Rest 3 minutes

(2) 7 Rounds, every 45 seconds ...

  • 3x Turkish Getup @ 12/16kg (3x Total, not each side)

  • 3x Burpees


(3) 3 Rounds

  • 6x Sandbag Clean @ 60/80#

  • 6x Standing Russian Twist @ 15/25#

  • 6x Kneeling Plate Halfmoon @ 25/35#


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

SESSION 3

Obj: Strength
Warm up: 3 Rounds

  • 8x Back Squats @ 45/65#

  • 4x Squat Jumps

  • 8x Push ups

  • 8x Sit-ups

  • Instep Stretch


Training:
(1) 6 Rounds

  • 5x Back Squat, increase load each round rapidly until 5x is hard, but doable

  • 5x Kettlebll Floor Press - increase load each round rapidly until 5x is hard, but doable

  • Pigeon Stretch


(2) 5 Rounds for Time

  • 6x Power Clean@ 75/95#

  • 3x Scotty Bobs @ 15/25#


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

SESSION 4

​​​​​​​Obj: Endurance
Training:

Run 4 Miles, moderate pace

  • Moderate = comfortable but not easy


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

​​​​​​​SESSION 5

Obj: Strength
Warm up: 2 Rounds

  • Barbell Complex @ 45/65#

  • Instep Stretch


Training:
(1) 6 Rounds

  • 4x Push Press - increase load each round rapidly until 4x is hard, but doable,

  • then immediately ....

  • 2x Clapping Pushups

  • Hip Flexor Stretch


(2) 6 Rounds

  • 3x Hang Squat Clean - increase load each round rapidly until 3x is hard, but doable,

  • then immediately ...

  • 2x Box Jump @ 24”

  • Lat + Pec Stretch

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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

Testimonials

So, I'm using Busy Operator II. I thought, how much progress can I make with only 45-60 minutes per day. You have to spend hours to make any great strides. My first 5 mile test was 51:30. My second was 47:28. My third, this morning, was 45:00. I may be back down to a sub 40, 5 mile if I'm not careful. Thanks for your great programs. If you work them, they'll work for you. And I'm losing weight.
 - M
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This Plan is one of 200+ plans included in the Athlete's Subscription.