Gratitude

$49.00

  • 7 weeks, 5 days/week
  • Training plan focus is multi-modal, gym-based endurance, unloaded running, chassis integrity, and to a lesser extent, bodyweight strength, power and strength endurance
  • Limited Equipment Training Plan
  • Perfect for mountain and tactical wanting to improve mission-direct endurance fitness
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW

Gratitude is a 7-week, 5 day/week training program with a strong focus on the athlete’s endurance. It is the fifth plan in our “Virtue” series for tactical athletes and joins Humility, Fortitude, Valor and Resilence.

Gratitude deploys our new Gym-Based Endurance programming, as well as unloaded running to train an athlete’s endurance.

In terms of strength and conditioning, “endurance training” generally refers to training single mode efforts – running, rucking, swimming, biking, etc.

“Gym Based Endurance” is a methodology MTI developed in the winter of 2016-2017. For the Mountain and Tactical Athletes we work with, we understand there is another kind of constant movement endurance which can be multi-modal, and is often loaded. Examples on the tactical side include long team events at military selections and line clearing for wildland firefighters. An example on the mountain side could be hours digging out tent placement locations on big mountain alpine climbs.

Often these efforts have a significant demand on the “combat chassis” – the musculature between the knees and the shoulders, and Chassis Integrity. “Chassis Integrity” is the MTI mid-section programming methodology of functional, transferrable core strength programming to the battlefield and real world.

We built our gym-based endurance programming around these demands … loaded, multi modal and with a significant chassis integrity emphasis.

The gym-based endurance events you’ll experience in Gratitude extend from 30 and 45 minutes in Week 1 to 60 and 75 minutes in Week 6.

In addition to gym-based endurance, Gratitude also trains single-mode endurance in the form of unloaded running. You’ll run two times per week. Tuesday’s runs are at a “moderate” pace and extend to 7 miles. Friday’s runs are at an “easy” pace and extend to 10 miles at Week 7.

The first 4 weeks of the plan you’ll also train body weight strength, power and strength endurance.

Gratitude is designed for Mountain and Tactical Athletes looking to improve there overall mountain/tactical endurance.

WEEKLY SCHEDULE WEEKS 1-4

  • Monday: Gym-Based Endurance, Upper Body Strength, Power, Strength Endurance
  • Tuesday: Moderate Run which builds to 7 miles in Week 6
  • Wednesday: Gym-Based Endurance, Upper Body Strength, Power, Strength Endurance
  • Thursday: Gym-Based Endurance
  • Friday: Easy Run which builds to 10 miles in Week 7

WEEKLY SCHEDULE WEEKS 5-7

  • Monday: Gym-Based Endurance
  • Tuesday: Moderate Run which builds to 7 miles in Week 6
  • Wednesday: Gym-Based Endurance
  • Thursday: Gym-Based Endurance
  • Friday: Easy Run which builds to 10 miles in Week 7

This is the first version of this training program, built in March 2017.

COMMON QUESTIONS:

What equipment is required?

Gratitude is a limited equipment training plan. The following equipment is required:

  • Kettlebells and/or Dumbbells 12kg/25# for women, 15kg/35# for men
  • 40# Sandbag for Women. 60# Sandbag for Men
  • 20” Plyo Box or Bench
  • 16” Plyo Box or Bench
  • Pull Up Bar
  • Stop watch
  • Foam Roller
  • ***Optional: 30-Foot Rope for pulling sandbags

Who is this plan appropriate for?
Gratitude is an intense training plan not appropriate for athletes with questionable fitness. It is appropriate fit athletes who want to build their mission-direct overall endurance.

How long do the training sessions last?
Training sessions are designed to last 60-90 minutes.

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 does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit(s).

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.

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 below to see the entire first week of programming.

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.

See Clip Below for an example of a Gym-Based Endurance Event and it’s pacing:

Sample Training

Below is the First Week from this Training Plan:


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


MONDAY
SESSION 1
Obj: 30 Minute Gym-Based Endurance, Bodyweight Strength Endurance


Training:


(1) 30 Minute Grind …
6x Sandbag Getup @ 40/60#
3x Keg Lift @ 40/60# Sandbag
6x 40-Foot Shuttles (3x Round Trips) with Sandbag @ 40/60#


(2) 30 Minute Grind …
3x Push Ups
3x Hand Release Push Ups
3x Clapping Push Ups, then…
1/2x Pull Ups
1/2x Mixed Grip Pull Ups
1/2x Chin Ups, then …


3x 1-Leg Box Squat or Pistol
3x Walking Lunges
3x Jumping Lunges


(3) Foam Roll Legs, Low Back


Comments:
No rest between Parts (1) and (2).


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


TUESDAY
SESSION 2
Obj: Endurance


Training:


(1) Run 5 Miles, Moderate Pace


Moderate = Comfortable but not Easy


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


WEDNESDAY
SESSION 3
Obj: 30 Minute Gym-Based Endurance, Bodyweight Strength Endurance


Training:
(1) 30 Minute Grind …
10x Swing @ 12/16kg
75m Shuttle (down 25m, back 25m, down 25m)Walk Back to Start


(2) 30 Minute Grind …
4x Hand Release Push UPs
4x Alligator Push Ups
4x Clapping Push Ups, then…


Rope Climb or Kneeling Rope Pull @ 60/80# Sandbag, then…
6x Air Squat
6x Squat Jump
3x Broad Jump


(3) 2 Rounds
Hip Flexor + Instep + Pigeon Stretch


Comments:
No rest between Parts (1) and (2).
No Rope to climb or pull for Part (2)? Do 2/3x Tarzan Pull Ups instead.


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


THURSDAY
SESSION 4
Obj: 45 Minute Gym-Based Endurance, Bodyweight Strength Endurance


Training:


(1) 45 Minute Grind …
3x Getup and Run @ 40/60#
6x Sandbag Clean + Push Press @ 40/60#
20x Step Ups @ 20”


(2) 15 Minute Grind …
4x Squat
4x Push Ups
4x Burpee, then …


Lee Special @ 40/60#, then …
3x In-Place Lunge
3x Jump Lunge
6x Jump/Touch/Jump


(3) Foam Roll Legs, Low Back


Comments:
No rest between Parts (1) and (2).
No Rope to pull for Part (2)’s Lee Special? Do 3/6x Chin Ups instead.


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


FRIDAY
SESSION 5
Obj: Endurance


Training:


(1) Run 7 Miles, Easy Pace


Easy = Able to speak in full sentences

Show More

Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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: rob@mtntactical.com

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.