Curly Dumbbell/Kettlebell Training Plan

$39.00

• 6x Week, 5 day/week Training Plan with an Endurance Emphasis, but also trains Strength, Work Capacity, Chassis Integrity and Agility
• Limited equipment plan … built primarily around Dumbbells and Kettlebells
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

CURLY OVERVIEW

“Curly” is the third plan of the “Three Stooges” Dumbbell Training Packet. “Curly” is a 6 Week, 5x day/week program with a emphasis on Endurance. You will train Endurance 4x/week, and Strength/TAC SEPA 1x day/week. The endurance training alternates between running and multi-mode, gym based endurance. This is our latest theory in training endurance after testing with our Lab Rats… it’s brutal!

Required Equipment

  • Full Dumbbell or Kettlebell Set
  • 15-20” Box or Bench
  • Open space for Running and Shuttle Runs

You will train Endurance on Monday, Tuesday, Thursday, and Friday. Each day alternates between multi-mode endurance in the gym, and running. You will run a 4-mile assessment to find your “Easy Pace” with the MTI Running Calculator, and reassess on Week 3 and Week 4, working up to 6 miles.

The multi-mode gym based endurance uses a variety of rounds and times to progress from 60 minutes of total work at the beginning of the cycle, to 90 minutes in the final week.

Example:

(1) 60 Minutes total work on a running clock
(A) 20 Minutes

8x 1-Arm Dumbbell Clean and Press @ 25/35#

10m Dumbbell Crawl @ 25/35#

6x40ft Shuttle

After 20 minutes, transition to Part (B)

(B) 20 Minutes

8x 1-Arm Dumbbell Snatch @ 25/35#

5x Dumbbell Burpee @ 25/35#

300m Shuttle Run

After 20 minutes (40 min of total work),transition to Part (C)

(C) 20 Minutes

8x Mr. Spectacular @ 25/35#

6x Scotty Bob @ 15/25#

400m Run

 

Repeat the circuit in Part (A) for 20 minutes. At the 20 minute mark, transition to the circuit in Part (B). Repeat this circuit for 20 minutes, and then transition to Part (C). This will finish your 60 minutes of total work.

You’ll train Strength on Wednesday’s during the cycle. These sessions are shorter at approximately 40-45 minutes, progressing upper and lower body strength with Pull Ups, Quadzilla Complex’s, and Scotty Bobs..

1-Arm Exercises vs Traditional Exercises

If a movement does not specify it as a 1-Arm movement, you will utilize dumbbells/kettlebells in each hand. For movements specified as 1-Arm, you will do the prescribed reps on each arm/leg.

Example:

6x Dumbbell Mr.Spectacular: Complete 6 repetitions of Mr. Spectacular at the prescribed weight with a Dumbbell/Kettlebell in each hand.

6x 1-Arm Dumbbell Snatch: Complete 6x 1-Arm Dumbbell Snatch’s at the prescribed weight with each arm (12x Total).

Converting Dumbbells to Kettlebells

This plan uses dumbbell weights, as they are simpler to scale for loading. You can use kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.

 

 

 

 

 

 

Weekly Schedule:

  • Monday – Running Endurance
  • Tuesday – Multi-Mode Gym Based Endurance
  • Wednesday – Strength
  • Thursday – Running Endurance
  • Friday – Multi-Mode Gym Based Endurance

 

Required Equipment


  • Full Dumbbell or Kettlebell Set

  • 15-20” Box or Bench

  • Open space for Running and Shuttle Runs

Sample Training

WEEK 4 - SESSION 16


Obj: Running Endurance


Training


4.5 Mile Run at Easy Pace


Use SESSION 14 run time and Running Calculator  to find easy per mile pace


*********
SESSION 17


Obj: Multi-Mode Endurance


Training


(1) 75 Minutes total on a running clock


(A) 15 Minutes


60 Second Farmers Carry @25/35#


200m Run


5x Box Jumps @ 15”


(B) 15 Minutes


Dumbbell Pick Up and Carry @


25/35#


30x Step Ups @ 15”


6x Mr. Spectacular @ 25/35#


Comments


Repeat Part (A) and Part (B) for 75 minutes total.


You will transition from Part (A) to Part (B) with no rest between efforts.


Conduct as many rounds as possible in Part (A) & (B).


Your breathing rate should be similar to a moderate pace run. If you hit panic breathing, you need to slow down.


************
SESSION 18


Obj: Body Weight Strength


3 Rounds


10x Walking Lunges


5x Squat Jumps


1/2x Pull Ups


3rd World Stretch


Training


(1) 4 Rounds


TAC SEPA Lateral Hop to Sprint


(2) 6 Rounds


4x Quadzilla Complex @ 15/25#


6/8x Chin Ups


3x Scotty Bobs @ 15/25#


(3) 4 Rounds


TAC SEPA Lateral Hop to Sprint


(3) 3 Rounds


10x Shoulder Pass Through


Instep to Hip Flexor to Pigeon Stretch


Foam Roll Quads


***********
SESSION 19


Obj: Running Endurace


Training:


5 Mile Run at Easy Pace


Use SESSION 14 run time and Running Calculator  to find easy per mile pace


**********
SESSION 20


Obj: Multi-Mode Endurance


Training


(1) 75 Minutes total work on a running clock


(A) 15 Minutes


8x Dumbbell Clean and Press @


25/35#


10m Dumbbell Crawl @ 25/35#


6x 40ft Shuttle


(B) 15 Minutes


8x Dumbell Snatch @ 25/35#


5x Dumbell Burpee @ 25/35#


300m Shuttle Run


(C) 14 Minutes


8x Mr. Spectacular @ 25/35#


400m Run


Comments


Repeat Part (A) and Part (B) and Part (C) for 75 minutes total.


You will transition from Part (A) to Part (B) to Part (C) with no rest between efforts.


Conduct as many rounds as possible in Part (A),(B) & (C).


Your breathing rate should be similar to a moderate pace run. If you hit panic breathing, you need to slow down.

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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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