g-fat-loss-training-program

Fat-Loss Training Program

$39.00

• 6 weeks, 6 days/week
• Focused on aerobic conditioning, work capacity circuits, and total-body muscular endurance
• Includes multiple 2-a-days (70-80 minutes of total training time/day)
• Progression based training plan
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

The following is a 6-week program designed specifically to help athletes lose fat through training. For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.

As a general rule of thumb, fat-loss is approximately 80% diet and 20% exercise. This training plan covers 6-weeks of fat-loss exercise progressions and can be repeated or used as preparation for more intense training programs. However, since a good portion of the overall success of any fat-loss plan is diet this plan will also provide you with tips and resources to assist with your diet.

Overall, the training for this program has a sharp focus on aerobic conditioning, work capacity circuits, and total-body muscular endurance.

General Description:

Training is designed in a Monday – Saturday format (6 days on, 1 day off). Each week you will have five prescribed training sessions (three strength based, one interval based run and one endurance run). You also have four 30-minute jog or walk sessions in the evenings. That makes nine total training sessions per week. Don’t be overwhelmed by the schedule – take the training sessions one at a time. Most sessions take between 40-50 minutes and can be combined with the 30-minute jog or walk sessions if that works best for your schedule.

This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.

  • Mondays AM: Assessments or Work Capacity, Core Training
  • Mondays PM: 30 minute Jog or Walk at Easy Pace
  • Tuesdays AM: Work Capacity, Shuttle Runs, Core Training
  • Tuesdays PM: 30 minute Jog or Walk at Easy Pace
  • Wednesdays AM: Running Intervals (800m Repeats)
  • Wednesdays PM: Off
  • Thursdays AM: Off
  • Thursdays PM: 30 minute Jog or Walk at Easy Pace
  • Fridays AM: Work Capacity, Core Training
  • Fridays PM: 30 minute Jog or Walk at Easy Pace
  • Saturdays AM: Endurance Run
  • Saturdays PM: Off

Questions? Email Rob@mtntactical.com

Required Equipment

In order to complete this program, you’ll need the following equipment:

  • (1) Timepiece or stopwatch

  • (2) 2x Dumbbells of either 15# or 25#

  • (3) Foam Roller

  • (4) 17-20” Step

  • (5) Course or track of known distances (40ft, 800m and 1.5 miles)

Sample Session

SESSION 7 AM Session:


Obj: Work Capacity
Warm-up:
3 Rounds




  • 3x Scotty Bobs - 15#/25#

  • 8x Goblet Squats - 15/25#

  • 8x Sit-ups

  • 200m Run

  • Instep Stretch


Training:
(1) 9 Rounds

  • 6x Burpees

  • 6x Dumbell Front Squat -

  • 15#/25#

  • Run 200m

  • Rest 30 sec


(2) 3 Rounds, do as many repetitions per round as possible, (each round lasts 2 min.)




  • 20 sec. Sit-Ups

  • 20 sec. Seated Russian Twist - 15#/25# Dumbbell

  • 20 sec. Face Down Back Extension

  • 40 sec. Front Bridge

  • 20 sec. Rest


(3) 3 Rounds




  • Foam Roll Chest, Shoulders, Biceps

  • 3x Shoulder Scarecrow -No weight

  • Lat+Pec Stretch


PM Session:
Obj: Evening Run/Walk
(1) Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes


_____________________________________________________________

SESSION 8  AM Session:
Obj: Work Capacity


Warm-up:
3 Rounds

  • 5x 40 ft. Shuttles

  • 5x Lunges

  • 8x Push-ups

  • 8x EOs

  • Instep Stretch


Training:
(1) 6 Rounds, one every min.




  • 20 sec. of 40ft Shuttles

  • 40 sec. of Rest


***Transition as quickly as possible to the next circuit with no or as little rest as possible***
(2) 6 Rounds, Count total number of repetitions (each round last 2 mins.)




  • 20 sec. Dumbbell Thrusters - 15#/25#

  • 20 sec. max In-place Lunges

  • 20 sec. Seated Russian Twists - 15#/25#

  • 20 sec. Step-ups

  • 40 sec. of Rest

  • ***Transition as quickly as possible to the next circuit with no or as little rest as possible***


(3) 6 Rounds, one every min.




  • 20 sec. of 40ft Shuttles

  • 40 sec. of Rest


(4) 3 Rounds




  • 15/15 sec. Standing Founder

  • 15/15 sec. Kneeling Founder

  • 15/15 sec. Low Back Lunge

  • 10x Face Down Back Extension


(5) 3 Rounds




  • Foam Roll Quads

  • HUG Mobility Drill


PM Session:
Obj: Evening Run/Walk
(1) Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes


______________________________________________________

SESSION 9
Obj: Run Intervals


Warm-up:
3 Rounds




  • Run 400m

  • Spiderman Stretch

  • 10m High Knees

  • 10m Butt Kicks

  • 4-Square Drill


Training:
(1) 4 Rounds




  • Run 800m @ “Fast 800mPace”

  • 4 min. Rest between intervals


(2) 2 Rounds




  • Shoulder Blaster - unloaded

  • 20 sec. Jane Fonda


Comments:
Enter your SESSION 1, 1.5-mile assessment time into the website Run Interval Calculator to determine today’s 800m interval pace.