Low Back Fitness Training Program

$39.00

• 8-Week, 5 day/week low-back focused training plan
• Designed to rehab and strengthen your low back, core and confidence
• Intended for athletes with a history of low back issues
• Progressive plan – training gets harder as you work through the plan
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This 8-week training program is designed for athletes with consistent lower back weakness. It is not a rehab program for an injured lower back, but rather a fitness program for an individual with chronic weakness, or given permission from medical professionals to begin training (if you’ve suffered an injury and have healed completely).

The program is progressive (starts easy and gets more difficult) and aims to build back lower back strength and athlete confidence so athletes can transition into a regular training program.

 

Required Equipment

• Fully-equipped gym including barbells, racks, benches, dumbbells and/or kettlebells, pull up bar
• Plan can be completed in any commercial gym

Sample Training

SESSION 1 - (Begin Week 1)


Warm up: 4 Rounds
5x Air Squats
5x Push ups
200m Walk with 20# Backpack
Pigeon Stretch

Training:

(1) 6 Rounds
5x Hinge Lift @ 65#/45#
5x Y+L @ 2.5#

(2) 6 Rounds
5x Goblet Squat @ 12kg/8kg
5x PVC Shoulder Dislocates

(3) 6 Rounds
5x Standing Military Press @ 20#/10# Dumbbells
3rd World Squat Stretch

(4) 4 Rounds
10/10/10 Low Back Complex
10/10 Kneeling Founder
10/10 Low Back Lunge
10x Face Down Back Extensions

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SESSION 2

Training:

(1) 30 Minute Walk With 25# Backpack

(2) 4 Rounds
3x Ankles To Bar
45 Sec Front Bridge
10x Kneeling Slasher (unloaded)
5x Poor Man’s Reverse Hyper

***************
SESSION 3

Warm up: 4 Rounds
200m Walk With 20# Backpack
HUG Hip Mobility Drill
5x PVC Shoulder Dislocates

Training:

(1) 6 Rounds
5x Walking Lunges unloaded
5x Kettlebell Swings @ 8kg/4kg
Foam Roll Lower Back

(2) 5 Rounds
2x/3x Pull ups (women/men)
4x/6x Push ups (women/men)
Instep to Pigeon

(3) 4 Rounds
10/10/10 Low Back Complex
10/10 Kneeling Founder
10/10 Low Back Lunge
10x Face Down Back Extensions

***************
SESSION 4

Training:

(1) 300x Step ups unloaded

(2) 4 Rounds
10x Sit ups
30 Sec Farmer’s Carry @ 16kg/8kg
10x Russian Twists each way unloaded
10x Good Mornings unloaded

(3) 3 Rounds
50x Glute Leg Lifts each side
Elevated Pigeon
30 Sec Shoulder Scarecrow unloaded
3x Floor Slide

***************
SESSION 5

Warm up: 4 Rounds
5x Air Squats
5x Push ups
200m Walk with 20# Backpack
Pigeon Stretch

Training:

(1) 6 Rounds
5x Hinge Lift @ 65#/45#
5x Y+L @ 2.5#

(2) 6 Rounds
5x Goblet Squat @ 12kg/8kg
5x PVC Shoulder Dislocates

(3) 6 Rounds
5x Bench Press @ 95#/65#
3rd World Squat Stretch

(4) 4 Rounds
10/10/10 Low Back Complex
10/10 Kneeling Founder
10/10 Low Back Lunge
10x Face Down Back Extensions
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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

Testimonials

Hi! It is only day 4 but, I am feeling way better. I'm 23 and am used to training heavy and at high volume and about 2 weeks ago my back just went out and I just kept tweaking it. The pain and tightness was so bad I couldn't bend past my hips (couldn't even tie my own shoes), I had trouble getting up from a chair and even walking was so painful. I am glad I started your lower back program I can already feel the tension being relieved and I am virtually pain free!! I feel like there is hope to lift heavy again in the future!
Thank you!


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Rob -


I am finishing up week 5 of the Low Back Training Plan. After 20 years of chronic low back pain, I have made significant gains in strength and flexibility and most importantly in pain reduction.  - J


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Hey Rob,
I just wanted to drop you a line and thank you for making the low back fitness program for those who have had a back injury. I have been dealing with lower back issues for about a year and nine months due to two herniated discs. I've had physical therapy and two cortisone shots and nothing seemed to help with tightness and mild discomfort. I bought the low back fitness program (currently going on week 7) and after the first week I experienced no discomfort and had no tightness or pain. I felt whole again, like I did before the injury and have enjoyed being active again. I have enjoyed the program and have nothing but admiration for your programs, website, and no fluff approach to training, focusing on hard work, discipline, and dedication. I do have a question however, I am currently in graduate school and going to school full time and working on my thesis. I am not currently training for anything specific due to schedule but have really enjoyed the low back fitness program. I am looking to continue to strengthen my core and lower back.

- S

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Rob,

It has been close to a year now since my injury and I wanted to say thanks for your help and programming. It was hard getting back into the groove of working out and not being afraid of re-injuring myself, but your low back training plan allowed me to get back to doing the things I love. I am happy to report that this January I was able to summit Cotopaxi, Cayambe, and Chimborazo in succession (~19k, 18k, and 20k feet respectively) with no problems whatsoever! I have also been able to begin pushing myself on sport and trad again. I am very excited for this spring climbing season.

Just thought I'd share, and wanted to say thanks once again.

-A

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