Humility is a 7-week , limited equipment, total body strength and conditioning training program. It concurrently trains strength, work capacity, chassis integrity and endurance.
Humility represents the most recent evolution of our limited equipment programming philosophy. It is an intense training program, designed for professional Military Athletes and others who aspire to that high level of multi-modal fitness.
This training program combines assessment-based bodyweight strength training, dumbbell strength training, and intense, loaded and unloaded work capacity efforts.
The program has a strong endurance component for unloaded and loaded, running.
For unloaded running, the plan trains both speed over ground via a 2-mile assessment, and follow on 400m and 800m repeats, as well as aerobic base long, slow runs out to 10 miles.
Loaded running is trained at 25# using moderate paced efforts out to 7 miles.
Parts of this training program are assessment based. It deploys bodyweight calisthenic and running assessments the first and fourth weeks. Follow-on progressions are based upon the athlete’s assessment results.
You’ll train five days a week for seven weeks, totaling 35 training sessions. You’ll train Monday through Friday and take weekends off.
- Monday: Bodyweight Strength, Unloaded Running Speed over Ground (2-Mile Assessment or 400m/800m repeats)
- Tuesday: Bodyweight Work Capacity, Dumbbell Strength, Chassis Integrity (ART)
- Wednesday: Loaded Running at Moderate Pace
- Thursday: Bodyweight Work Capacity, Loaded Work Capacity, Chassis Integrity (Low Back)
- Friday: Unloaded Running Endurance
This is the second version of this training program, updated in March 2017.
What equipment is required?
- Pair of dumbbells, 15# for women, 25# for men
- 25# weight vest or Individual Body Armor or a 25# backpack.
- 15-18” box or bench for step ups
- Stop watch
- Foam Roller
Who is this plan appropriate for?
Humility is not appropriate for severely de-conditioned athletes. It is appropriate reasonably fit athletes who want to “kickstart” their fitness and extremely fit athletes who are ready for multi-modal training, and need a break from the barbell. It is also a great limited equipment plan for athletes training in austere locations.
This plan is no joke which as a “hardening” effect on the athletes who complete it.
How long do the training sessions last?
Monday-Thursday’s training sessions are designed to last 60 minutes, but may take up to 75 minutes for athletes new to MTI programming. It will take a week or two to understand the training session “flow.” However, beginning Week 3, aim to finish the Mon-Thurs sessions in 60 minutes.
Friday’s long run may extend to 100-120 minutes, depending on your running 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.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.