Moe Dumbbell/Kettlebell Plan

$39.00

7-Week, 5 day/week training plan using dumbbells or kettlebells
Slight emphasis on Strength … also trains work capacity, endurance, chassis integrity and agility
This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

MOE OVERVIEW

Moe is the first plan of the “Three Stooges” Dumbbell Training Packet. “Moe” deploys our Fluid Periodization model and concurrently trains:

Strength
Work Capacity
Tactical Speed, Explosive Power & Agility
Endurance
Chassis Integrity

Required Equipment

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

Moe has a slight strength emphasis and deploys dumbbell or kettlebell movements. Your strength work this cycle will concentrate on 6 exercises:

Walking Lunges- Lower Body
Dumbbell Bench Press – Upper Body
Dumbbell Hang Squat Clean – Total Body
Weighted Pull Ups – Upper Body
Dumbbell Thruster – Total Body
Dumbbell Front Squat – Lower Body

You’ll train strength Monday, Wednesday, and Friday during the cycle. The strength progression utilizes our Big 24 theory. You’ll find your 3RM or 4RM for the listed exercises in the first week, and use a prescribed weight for your working rounds which is slightly lower than your assessment weight. You’ll re-assess twice in the program during Week 4 and Week 7. In addition, you’ll train TAC SEPA or Chassis Integrity following the strength portion.

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

Example:

6 Rounds of 3x Dumbbell Thruster: Complete 3x full thrusters at the prescribed weight with a Dumbbell/Kettlebell in each hand.

6 Rounds of 4x Dumbbell 1-Leg Hinge Lift: Complete 4x 1-Leg Hinges at the prescribed weight on each leg (8x Total). This also applies to the Bulgarian Split Squat.

Tuesday’s will be shorter sessions (40-50 minutes) and train Work Capacity and Chassis Integrity. The Work Capacity will focus on our 5+5+5 minute model, for three short but intense efforts with a short break between. We progress the volume and intensity throughout the cycle.

Thursday’s will train endurance utilizing single mode (running) training, and our multi-mode gym based endurance training on alternating weeks. You’ll progress up to 6 miles running at an easy pace, and train for 60 minutes of constant movement in the gym. The gym based endurance is no joke.

Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they 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.

As an example, the first week’s strength progression is 20# below your assessment weight for Rounds 4-8. With kettlebells, this means dropping two sizes. So if you used a 36kg kettlebell in the assessment, you will use a 28kg kettlebell the following week.

Here is the weekly schedule:

Monday: Strength, TAC SEPA
Tuesday: Work Capacity, Chassis Integrity
Wednesday: Strength, Work Capacity
Thursday: Running Endurance or Multi-Mode Gym Based Endurance
Friday: Strength, Chassis Integrity

Questions?
Email rob@mtntactical.com

Required Equipment

Full Dumbbell or Kettlebell Set

15-20” Box or Bench

Open space for Sprints and Shuttle Runs

Sample Training

WEEK 2

SESSION 6

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpee

8x Air Squat

Instep Stretch

Training

(1) 6 Rounds

4x Walking Lunge (See comments for loading)

Pigeon Stretch

(2) 6 Rounds

3x Dumbbell Thruster (See comments for loading)

5x Shoulder Dislocate

(3) 6 Rounds

TAC SEPA - 5/10/15 Sprint Complex

(4) 3 Rounds

10x Shoulder Dislocates

Hip flexor to Pigeon Stretch

Foam Roll Legs and Low Back

Comments

For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell)

**********
SESSION 7

Obj: Work Capacity

Warm Up:

3 Rounds

5x Single Arm Snatch @ 15/25

10x Walking Lunge

4x 40ft Shuttle

Hip Flexor Stretch Stretch

Training

(1) 5 Rounds

5x 1-Arm Snatch 25/35#

6x Burpees

10x Jumping Lunges

Rest 2-3 minutes, then…

(2) 5 Rounds every 60 seconds

8x 40ft Shuttle Run

Rest 2-3 minutes, then…

(3) 5 Minute AMRAP

Max Step Ups at 15” with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

30 Second 1-Handed Farmers Carry

Kneeling Slasher @ 25/35#

1-Arm Dumbbell Clean and Run @ 25/35#

15/15 Kneeling Founder

***********
SESSION 8

Obj: Strength

Warm Up:

3 Rounds

8x Push Ups

8x Burpees

8x Air Squat

Pigeon Stretch

Training

(1) 6 Rounds

3x Dumbbell Hang Squat Clean (See Comments for loading)

Instep to Hip Flexor Stretch

(2) 6 Rounds

4x Dumbbell Bench Press - See comments for loading

5x Shoulder Dislocate

(3) 10 Rounds

35 Seconds 1-Arm Dumbbell Clean and Press @ 30/40# - Switch arms each round

25 Seconds rest

(4) 10 Rounds

35 Seconds 1-Arm Snatch @20/30#- Switch arms each round

25 Seconds rest

(5) Foam Roll Upper Back and Lats

Comments

For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell)

***********
SESSION 9

Obj: Endurance

Training

(1) 2 Rounds - 60 minute total

5 minutes of 1-Arm Dumbbell Clean and Press @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

5 minutes of 1-Arm Dumbbell Hang Snatch @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

5 minutes of 1-Arm Dumbbell Mr. Spectacular @ 25/35#

5 minutes of 20x step ups and 6x 40 ft shuttle runs

Comments

Use a running clock for this 60 minute training session. You will spend 5 minutes at each station, transitioning immediately to the next.

Switch arms as needed during the dumbbell exercises.

You can rest, but don’t drop the dumbbell during the 5 minutes, with the exception of the Mr. Spectacular. Rest in whatever position… just don’t drop it!

Go slowly and deliberately for each exercise. I was averaging one rep every 8-10 seconds.

The step ups and shuttle run are also not for time. Grind through, don’t sprint

**********
SESSION 10

Obj: Strength

Warm Up:

4 Rounds

10x Split Squats

10x Push Ups

Instep Stretch

Training

(1) 6 Rounds

4x Weighted Pull Up - See comments for loading

5x Shoulder Dislocate

(2) 6 Rounds

4x Dumbbell Front Squat - See comments for loading

Hip flexor Stretch

(3) 15 Minute Grind

10x Good Mornings @ 40#

15/15 Low Back Lunge

10x 1-leg Deadlift

Comments

For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell)

1) Mission Direct

Gym numbers mean nothing. All that matters is mission performance.

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
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Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
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If you add new plans or update existing plans after I subscribe will I have access to them?
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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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