Kettlebell Strength – “Working Strength” Progression

$39.00

  • 7 Week Program, 5 Days/Week
  • Strength programming using only kettlebells and a pull-up bar
  • Deploys MTI’s “Working Strength” Progression
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This is a 7-week, 5 days/week kettlebell-based cycle with a strength emphasis. The plan also trains work capacity, chassis integrity, and endurance, but it’s emphasis is on strength. 

Strength
This cycle deploys kettlebell-only strength training using a “working strength” progression.

MTI defines “working strength” as the ability to complete multiple reps, or multiple rounds of low reps, at a relatively high percentage of your max effort strength for that particular exercise. (More on theory, thoughts and design of this programming HERE)

In general, instead of keeping the volume the same (sets x reps), in this cycle we aim to keep the load the same, and increase the volume. For example, one week you might finish 4 Rounds of 4 reps of  2-Handed Kettlebell Clean + Strict Press at 24kg, and then the next week I’ll ask you to use the same load and finish 4 Rounds of 5 reps each set.

Also – most of the strength circuits in this cycle don’t include a stretch or mobility drill like you may be used to with MTI Programming. For most strength circuits, we pair the prescribed kettlebell strength exercise with a pull up variation, and ask you to work “steadily” through the circuit.

Don’t over think “steadily” – it’s okay to pause for a rest (you’ll need to!) or get a drink, just don’t try to take 5 minutes between sets, or work frantically through the circuit like it’s a crossfit WOD.

Work Capacity
This cycle’s work capacity efforts are all short, hard, 10 minute efforts – 2 of 3 are shuttle sprint-based, and the 3rd is bodyweight based.  

Chassis Integrity
You’ll complete a 15 minute ART Circuits (Anti-Rotation, Rotation and Total Core exercise) 1x per times per week.

Endurance
This cycle deploys a 3-mile Run for time assessment and follow-on 1-mile intervals. You’ll run 3 miles for time three times during this cycle – beginning, middle and end.

 

WEEKLY SCHEDULE

  • Monday – Strength
  • Tuesday – Work Capacity, Chassis Integrity
  • Wednesday – Strength
  • Thursday – Endurance
  • Friday – Strength

 

REQUIRED EQUIPMENT

  • Full set of kettlebells. Many of the exercises are 2-handed, so you’ll need pairs.
  • Pull up Bar

COMMON QUESTIONS

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan? Pdf? Online? App?
You can access the plan through our website or app (Mtn Tactical Fitness), both via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time

More Questions?
Email: coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

Required Equipment

Required Equipment




  • Full set of kettlebells. Many of the exercises are 2-handed, so you’ll need pairs.

  • Pull up Bar

Sample Training

MONDAY
SESSION 1
Obj: Strength


Warm up:


2 Rounds




Training:


(1) 6 Rounds




  • 4x Kettlebell Front Squat - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 2/4x Pull Ups


(2) 6 Rounds




  • 4x 1-Arm Kettlebell Press - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 3/6x Chin Ups


(3) 6 Round




  • 4x 2-Handed Kettlebell Clean - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 4x Renegade Row @ 25/35# dumbbells or 12/16kg kettlebells


(4) 6 Rounds




(5) 6 Rounds




Comments:


"Grind" Through these circuits. Unlike many of our strength circuits, most of these today don't include "working rest" in the form of a stretch or mobility drill. Work steadily, but not frantically. Most important is to get up heavier weight. Working steadily and with purpose, you should be able to finish this training session in 60-65 minutes.


 

**************
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity


Warm up:


3 Rounds




Training:


(1) 10 Rounds




(2) 15 Minute Grind




 

****************
WEDNESDAY
SESSION 3
Obj: Strength


Warm up:


2 Rounds




Training:


(1) 6 Rounds




(2) 6 Rounds




  • 4x Kettlebell Military Press - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 4x Kettlebell Horizontal Row - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6


(3) 6 Rounds




  • 3x 2-Handed Kettlebell Snatch - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 4x Renegade Row @ 25/35# dumbbells or 12/16kg kettlebells


(4) 6 Rounds




(5) 6 Rounds




Comments:


"Grind" Through these circuits. Unlike many of our strength circuits, most of these today don't include "working rest" in the form of a stretch or mobility drill. Work steadily, but not frantically. Most important is to get up heavier weight. Working steadily and with purpose, you should be able to finish this training session in 60-65 minutes.


 

**************
THURSDAY
SESSION 4
Obj: Endurance Assessment


Warm up:


4 Rounds




Training:


(1) Run 3 Miles for Time


Record Finish Time


 

************
FRIDAY
SESSION 5
Obj: Strength


Warm up:


2 Rounds




Training:


(1) 6 Rounds




  • 2x Kettlebell Craig Special - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 2/4x Pull Ups


(2) 6 Rounds




  • 8x Kettlebell Floor Press- increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 3/6x Chin Ups


(3) 6 Rounds




  • 4x 2-Handed Kettlebell Clean - increase load rapidly  each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6

  • 4x Renegade Row @ 25/35#


(4) 6 Rounds




(5) 6 Rounds




Comments:


"Grind" Through these circuits. Unlike many of our strength circuits, most of these today don't include "working rest" in the form of a stretch or mobility drill. Work steadily, but not frantically. Most important is to get up heavier weight. Working steadily and with purpose, you should be able to finish this training session in 60-65 minutes.

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We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


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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.

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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.

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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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

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You can log in through our →Website  or Mobile App →IOS and Android.

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No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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