mi-fortitude-strength-running-and-rucking

Fortitude

$49.00

• 6-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

Fortitude is a 6-Week training plan which combines combines, heavy, progressed, classic barbell and bodyweight strength training with moderately paced, aerobic endurance training applicable for the military athlete (running and ruck running)  The plan also includes limited work capacity training, as well as extensive core strength work and durability.

This training plan represents the most recent evolution of the Fluid Periodizaton programming method, and was tested and proven by the Military Athlete Lab Rats in July and August, 2014.

The barbell strength work is progressed using our proven Big 24 method.  We use a percentage of max reps to progress and train pull ups throughout the plan.

We progress the endurance work through distance. At the top of the progression, you’ll be ruck running 7 miles, and running (unloaded) 9 miles.

Here is the training week:
         Monday: Gym-Based Strength, Endurance (Unloaded 5-Mile Run)
       Tuesday: Gym-Based Strength, Work Capacity, Core
Wednesday: Endurance (Ruck-Run)
    Thursday: Gym-Based Strength/Core
          Friday: Endurance (Unloaded Run, up to 9 miles)

 

 

Questions? Email Rob@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

SESSION 6
Obj: Strength/Endurance

Warm up:
3 Rounds
Barbell Complex @ 65/95:
   3x Hinge Lift
   3x Hang Power Clean
   3x Front Squat
   3x Push Press
40% Max Pull ups from SESSION 1


Instep Stretch


Training:

(1) 8 Rounds
2x Craig Special- increase load each round until 2x is hard, but doable
40% Max Pull ups from SESSION 1
Hip Flexor Stretch

Loading for Craig Special - Work up in load at your own pace, but by Round 4, be at 10 pounds less than SESSION 1’s finishing load and stay there across rounds 4-8.

(2) Run 5 Miles, Moderate Pace

Moderate = comfortable, but not easy.
******************
SESSION 7
Obj: Strength/Work Capacity

Warm-up:
4 Rounds
8x Bench Press @
     105/115/125/135 - Men
     45/55/65/75 - women
8x Hinge Lift @
   95/115/135/155 - men
   75/85/95/105 - women
40% Max Pull ups from SESSION 1


Instep Stretch


Training:

(1) 8 Rounds
3x Bench Press
3x Hinge Lift
40% Max Pull ups from SESSION 1

Hip Flexor Stretch


Loading for Bench Press and Hinge: Work up in load at your own pace, but by Round 4, be at 10 pounds less than SESSION 2’s  finishing load and stay there across rounds 4-8.

(2) 6 Rounds for Time
5x Box Jumps @ 20/24”
5x Clapping Push ups

(3) 4 Rounds
60 Second Front Bridge
12x GHD Situp
12x EO’s

(4) Foam Roll Legs and Low Back
********************
SESSION 8
Obj: Endurance


Training:


(1) Ruck Run 5 Miles @ 35/45# Ruck + 10# dumbbell, sledge hammer or rubber rifle at a moderate pace.

Moderate = comfortable, but not easy.

 

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