Fortitude

$49.00

• 7-Week Plan
• Combines Gym-based Barbell with Military Endurance (running/rucking)
• Includes Core Strength and Durability
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW

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.

WEEKLY SCHEDULE

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.

COMMON QUESTIONS

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.

Good Luck!

Questions? Email coach@mtntactical.com

Required Equipment

- Stopwatch
- Fully equipped functional fitness gym with barbells, racks, bench for bench press, pull up bar, kettlebells and/or dumbbells, plyo boxes, etc.
- 45# Ruck for men, 35# Ruck for women plus a 10# dumbbell, rubber rifle or sledge hammer. We prefer old ALICE packs for rucking.
- Recommended - GPS Enabled Sport Watch such as the Garmin Forerunner 10. A GPS watch will allow you to add variety to your running and rucking routes.

Sample Session

Below is Week 1 from this Training Plan:


*********


SESSION 1
Obj: Strength/Endurance

Warm up:
3 Rounds
5x Craig Special @ 45/65#
10x Push Ups
10x Sit Ups
Instep Stretch

Training:

(1) 8 Rounds
2x Craig Special- increase load each round until 2x is hard, but doable
Hip Flexor Stretch

RECORD YOUR FINISHING  CRAIG SPECIAL LOAD

(2) Run 3 Miles, Moderate Pace

Moderate = comfortable, but not easy.

*********

SESSION 2
Obj: Strength Assessment/Chassis Integrity

Warm-up:
3 Rounds
8x Bench Press @ 45/95#
4x Walking Lunge
1x Pull up
Instep Stretch

Training:

(1) Max Rep Weighted Pull Ups # 10/25#

RECORD YOUR MAX REPS

(2) 8 Rounds
3x Bench Press - increase load each round until 3x is hard, but doable
3x Walking Lunge - increase load each round until 3x is hard, but doable
30% Max Pull Weighted Pull Up reps from Part (1) @ 10/25#
Lat + Pec Stretch

RECORD YOUR FINISHING BENCH PRESS AND WALKING LUNGE LOADS

  1. 15 Minute Grind


6x Sandbag Getup @ 40/60# (alternate shoulders each round)
3x Keg Lift with Sandbag @ 40/60#
Sandbag Pick Up and Carry @ 40/60#

(4) Foam Roll Legs and Low Back

*********

SESSION 3
Obj: Loaded Endurance

Training:

(1) Ruck Run 4 Miles @ 35/45# Ruck + 10# dumbbell, sledge hammer or rubber rifle at a moderate pace.

Moderate = comfortable, but not easy. 

*********

SESSION 4
Obj: Strength Assessment/ Chassis Integrity

Warm-up:
3 Rounds
8x Back Squat @ 45/95#
8x Dumbbell Push Press @ 15/25#
1x Pull up
Instep Stretch

Training:

(1) 8 Rounds
3x Back Squat - increase load each round until 3x is hard, but doable
3x Kneeling Curl to Press - increase load each round until 3x is hard, but doable
30% Max Pull Weighted Pull Up reps from SESSION 2 @ 10/25#
Lat + Pec Stretch

RECORD YOUR FINISHING BACK SQUAT AND KNEELING CURL TO PRESS LOADS

  1. 15 Minute Grind


5x Kneeling Plate Half Moon @ 25/35#
5x Slasher @ 16/20kg
15/15 Standing Founder

(4) Foam Roll Legs and Low Back

*********

SESSION 5
Obj: Endurance

Training:

(1) Run 6 miles at a moderate pace.

Moderate = comfortable, but not easy. 

Not Ready?

Complete Military On-Ramp Training Plan


"I developed this On-Ramp Plan specifically to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness." - Rob

Whats Next?

Get the  Athlete Subscription Package  and complete our daily training sessions.

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: support@mtntactical.com

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