Larry Dumbbell/Kettlebell Training Plan

$39.00

  • 7-Week, 5 days/week training packet utilizing only dumbbells or kettlebells
  • Slight emphasis on Work Capacity while also training endurance, strength, chassis integrity and agility
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

LARRY OVERVIEW

“Larry” is the second plan of the “Three Stooges” Dumbbell Training Packet. “Larry” deploys our Fluid Periodization model and concurrently trains:

  • Strength
  • Work Capacity
  • Tactical Speed, Explosive Power & Agility
  • Endurance
  • Chassis Integrity

Required Equipment

  • Full Dumbbell or Kettlebell Set
  • 15-20” Box or Bench
  • Open space for Sprints and Shuttle Runs

“Larry” has a slight Work Capacity and Chassis Integrity emphasis, deploying dumbbell/kettlebell and bodyweight movements. The Work Capacity efforts will focus on three durations:

  • 30 Minute Work Capacity
  • 15 Minute Work Capacity
  • 5 Minute + 10 Minute Work Capacity

You’ll train Work Capacity on Monday, Wednesday, and Friday during the cycle. Each session on these days will also include a Chassis Integrity circuit ranging in time from 15 to 20 minutes.

Tuesday’s train Strength and TAC SEPA. The strength progression utilizes our classic TLU programming theory and percentage based lifts for your working rounds. The focus for TAC SEPA will be on speed and agility with direction change.

1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm movement, you will utilize dumbbells/kettlebells in each hand. For movements specified as 1-Arm, you will do the prescribed reps on each arm/leg.

Example:

  • 6 Rounds of 2x Dumbbell Front Squat: Complete 3x Front Squats at the prescribed percentage with a Dumbbell/Kettlebell in each hand.
  • 20 Rounds of 6x 1-Arm Dumbbell Snatch: Complete 6x 1-Arm Dumbbell Snatch’s at the prescribed weight with each arm (12x Total).

Thursday’s will train endurance utilizing single mode (running) training. You will complete a 6-mile assessment, and train 2-mile intervals with the MTI Running Calculator in following weeks. You will re-assess the 6-mile run in Week 4 and Week 7.

Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they easier to scale for loading. You can use dumbbells or kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.

 

 

 

 

 

 

Here is the weekly schedule:

  • Monday: Work Capacity, Chassis Integrity
  • Tuesday: Strength, TAC SEPA
  • Wednesday: Work Capacity, Chassis Integrity
  • Thursday: Running Endurance – Speed over Ground
  • Friday: Work Capacity, Chassis Integrity

Questions?
Email 
rob@mtntactical.com

Required Equipment


  • Full Dumbbell or Kettlebell Set

  • 15-20” Box or Bench

  • Open space for Sprints and Shuttle Runs

Sample Training

WEEK 2 - SESSION 6


Obj: Work Capacity


Warm Up:


3 Rounds 


8x Push Ups


8x Burpee


8x Air Squat


Instep Stretch


Training


(1) 20 Rounds every 90 seconds




  • 6x 1-Arm Dumbbell Snatch @ 25/35#

  • 6x 40ft Shuttle


(2) 20 Minute Grind 




  • 6x Kneeling Slasher to Halo @ 25/35#

  • Dumbbell Clean + Squat & Run @ 25/35#

  • 15/15 Low Back Lunge


(4) 3 Rounds




  • 5x Shoulder Sweep

  • Instep + Hip flexor + Pigeon Stretch

  • Foam Roll Legs and Low Back


***********
SESSION 7


Obj: Strength


Warm Up:


3 Rounds




  • 10x Air Squat

  • 10x Push Ups

  • 4x 40ft Shuttle

  • Hip Flexor Stretch


Training


(1) Work up to 1RM Dumbbell Front Squat


(2) 6 Rounds




  • 2x Dumbbell Front Squat @ 85% 1RM

  • Pigeon Stretch


(3) 6 Rounds




  • 5x Dumbbell Bench Press - increase load until 5x is hard but doable

  • 4x 1-Arm Snatch - increase load until 4x is hard but doable

  • Lat/Pec Stretch


(4) 6 Rounds




  • TAC SEPA Tactical Pro Agility Drill


**************
SESSION 8


Obj: Work Capacity


Warm Up:


3 Rounds




  • 5x Push Ups

  • 5x Burpees

  • 10x Lunges

  • Pigeon Stretch


Training


(1) 15-1 Countdown




  • Burpees

  • Walking Lunges @ 15/20# in each hand


**You will do 15 reps of each exercise, then 14 reps of each exercise, continuing down to 1 rep of each exercise**


(2) 15 Minute Grind




  • 10x Dumbbell Swings @ 35/45#

  • 15/15 Low Back Lunge

  • 10x 1-Leg Deadlift @ 35/45#


(3) 3 Rounds




  • 3rd World Stretch

  • Lat/Pec Stretch

  • Foam Roll Quads


***********
SESSION 9


Obj: Endurance


Training


(1) 2 Rounds


2 Mile Run @ Interval Pace based on SESSION 4 Assessment


Use the Running Calculator to find your interval pace


*********
SESSION 10


Obj: Work Capacity


Warm Up:


4 Rounds




  • 10x Split Squats

  • 10x Push Ups

  • 6x 40ft Shuttle

  • Instep Stretch


Training


(1) 5 Rounds for Time




  • 6x Mr.Spectacular @15/25#

  • 6x Jumping Lunges


(2) 4 Rounds every 2:30 min




  • 300m Shuttle


(3) 15 Minute Grind




  • 10x Turkish Get Ups @ 25/35# switch hands each round

  • 30 Second 1-Arm Farmers Carry

  • 10x Kneeling Slashers @ 25/35#


(4) Foam Roll Upper Back and Lats

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.