Fortitude is a 7-week, gym-based training plan which concurrently trains strength, military endurance (running, ruck running) and Chassis Integrity.
Fortitude is specifically designed for military and other tactical athletes who have good work capacity, but need to increase their strength and endurance.
This training program combines heavy, barbell-based strength training with moderately-paced running and ruck running, and Chassis Integrity circuits. Chassis Integrity is MTI’s functional core/mid-section training methodology.
Fortitude’s strength programming is built around three classic MTI barbell exercises: (1) Craig Special (hang squat clean + front squat); (2) Bench Press; and (3) Back Squat and our Big 24 progression methodology.
Also trained for strength are weighted pull ups (10# for women, 25# for men), walking lunges and MTI’s Kneeling Curl to Press exercise.
Fortitude’s endurance programming will have you running unloaded 2x/week, and ruck running @ 45# + 10# sledge, dumbbell or rubber rifle, 1x/week. The plan’s unloaded running pushes to 9 miles. The ruck runs push to 7 miles. All endurance in the plan is at a moderate pace.
This is Version 2 of the plan, updated March 2017.
Monday: Strength, Endurance (unloaded run to 5 miles)
Tuesday: Strength, Chassis Integrity
Wednesday: Ruck Run (pushes to 7 miles)
Thursday: Strength, Chassis Integrity
Friday: Endurance (unloaded run to 9 miles)
This is the second version of this training program, updated in March 2017.
What equipment is required?
- Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
- Ruck and 45# of filler/load
- Backpack for weighted pull ups. We find it’s easier/faster to put on a backpack then wear a dip belt.
- 10# dumbbell, rubber rifle or sledge hammer
- Stop watch
- Foam Roller
Who is this plan appropriate for?
Fortitude is not appropriate for severely de-conditioned athletes. It is appropriate fit athletes who want to concurrently build strength and endurance.
How long do the training sessions last?
– Monday’s sessions may push to 90 minutes, and can be broken into a 2-a-day if needed.
– Tuesday’s and Thursday’s sessions are designed to be completed in 60 minutes.
– Wednesday’s Ruck Run may push to 90 minutes depending upon your pace
– Friday’s endurance run may push to 90 minutes depending upon your pace.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.