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

PROGRAM OVERVIEW

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.

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.

WEEKLY SCHEDULE

  • 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

COMMON QUESTIONS

How long should the training sessions take?
Each session should take around 30-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calulator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Good Luck!

Questions? Email coach@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

Below is Week 1 from this Training Plan:
*********
SESSION 1


AM Session:



Obj: Assessment


Warm-up:

3 Rounds


  • 3x Scotty Bobs - 15#/25#

  • 8x Goblet Squats - 15/25#

  • 8x Sit-ups

  • 200m Run

  • Instep Stretch



Training:

(1) Max reps Dumbbell Thrusters in 60 sec. - 15#/25#


** Rest 3 Minutes


(2) Max reps Seated Russian Twists in 60 sec. - 15#/25#



** Rest 3 Minutes


(3) Max reps In-place Lunges in 60 sec. - unloaded



** Rest 5 Minutes



(4) Max reps 40 ft. Shuttles in 3 min.



** Rest 5-10 Minutes




(5) Run 1.5 miles for time.




Record reps and time.


PM Session:


Obj: Evening Run/Walk


(1) Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes.

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


SESSION 2


AM Session:
Obj: Work Capacity


Warm-up:


3 Rounds




  • 5x 40 ft. Shuttles

  • 5x Lunges

  • Instep Stretch

  • 8x Push-ups

  • 8x EOs


Training:


(1) 6 Rounds, a round every 45 sec.:
15% of max reps 40 ft. Shuttles from Session 1 Assessment


***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, a round every 45 sec.:
15% of max reps 40 ft. Shuttles from Session 1 Assessment


(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 3
Obj: Run Intervals
Warm-up:


3 Rounds


  • Run 400m

  • Spiderman Stretch

  • 10m High Knees

  • 10m Heel to Butt Kicks

  • 4-Square Drill




Training:


(1) 3 Rounds

Run 800m @ interval pace

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.

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

SESSION 4
Obj: Evening Run/Walk


(1) Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes.


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


SESSION 5
AM Session:

Obj: Work Capacity

Warm-up:

3 Rounds


  • 5x-Renegade Rows - 15#/25#

  • 5x-Dumbbell Military Press -

  • 15#/25#

  • 20x Step-ups

  • 10x Toes to Sky

  • Instep Stretch


Training:

(1) As Many Rounds As Possible in 15 min. of:

3x Renegade Man Maker -

15#/25#

30x Step-ups

10x Sit-ups

(2) 4 Rounds (each round last 60 sec.)

20 sec. Bench Walk-ups

20 sec. EOs

20 sec. Rest

(3) 3 Rounds

Foam Roll Low Back, Butt, Hamstrings

Spiderman Stretch

Pigeon 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 6


Obj: Endurance Run



(1) Run 40 minutes @ Easy pace.


Comments:

Enter your SESSION 1

1.5-mile assessment time into  the website Run Interval Calculator to determine today’s easy run pace.


If you are not able to run for a full 40 mins. then divide your run into run/walk intervals.  For example:  Run 5 mins. and walk 3 mins. - for 40 mins.

Not Ready?

Complete Bodyweight Foundation Training Plan 

"This is a total body strength and conditioning training program. It includes strength training for your lower body, upper body and core, as well power training and aerobic endurance." - Rob

Whats Next?

Complete Humility

"Originally built for military athletes, Humility is one of our training plans that has also found mission-direct application for other tactical athletes (wildland fire) and on our mountain side (backcountry hunting, mountain running, alpine climbing)." - Rob