Mountain Base Helen

$39.00

• 6-week, 6 day/week, 36x Session Training Cycle
• Combines gym-based strength, speed-over-ground endurance…
• Aerobic base training, chassis integrity, multi-modal endurance and…
• Climbing strength/work capacity in the same cycle.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

Mountain Base Helen continues to deploy our latest iteration of fluid periodization for all around mountain athletes. 

This 6-week, 6 day/week, 36x Session Training Cycle combines gym-based strength, speed-over-ground endurance, aerobic base training, chassis integrity, multi-modal endurance and climbing strength/work capacity in the same cycle.

Here is the weekly schedule:

Monday: Gym based strength, short gym-based work capacity (3-5 min), Chassis Integrity
Tuesday: Speed over Ground (running) development using assessments scaled 400m/800m repeats
Wednesday: Gym-based strength, short gym-based work capacity (3-5 min), Chassis Integrity
Thursday: Multi-Modal Endurance – stepups and running
Friday: Climbing Strength/Work Capacity using the V-Sum at a climbing/bouldering gym, or upper bodyweight strength training
Saturday: Long easy run (8-14 miles)

Notes:
– Tuesday’s Speed Over Ground development begins with a 6-mile run for time assessment. Subsequent sprint repeats are based on your run completion time, as is Saturday’s long run pace. Note – if you run your assessment slower than 60 minutes (10-min miles), your long Saturday runs begin at 8 miles. If you run faster than 60 minutes, your long Saturday runs begin at 10 miles.

– Monday and Wednesdays gym-based efforts have a lot going on. They begin with a heavy barbell total body strength exercise (Monday) or a heavy lower/upper body strength circuit using dumbbells (Wednesday). Following the strength work is a short, intense 3-5 minute complementary work capacity effort designed to elicit a “hormonal flush” and improve strength gains from the strength work. Both sessions finish with a hard, 20-minute Chassis Integrity grind.

– 6 Days of speed over ground or endurance work this cycle – Tuesday, Thursday and Saturday. We pull back some from loaded step up work compared to the previous cycle.

– Friday is reserved for climbing work and you’ll complete a 50 minute V-Sum every Friday. Not a climber? A climbing alternative is prescribed – upper body bodyweight training

Questions?
rob@mtntactical.com

– Rob Shaul

Required Equipment


  • Fully equipped functional fitness gym including barbells, dumbbells, plyo boxes and sandbags (40/60/80#)

  • Bouldering Gym or Climbing Gym with bouldering area (not a climber? an alternative is prescribed)

  • Stopwatch

Sample Training

SESSION 1
Obj: Strength, Work Capacity, Chassis Integrity


Warm Up:
3 Rounds




  • 5x Craig Special @ 45/65#

  • 3x Scotty Bob @ 15/25#

  • Instep Stretch


Training:
(1) 8 Rounds




  • 2x Craig Special - increase load each round until 2x is hard, but doable


then immediately ….

  • 2x Explosive Squat Jump - Unloaded

  • Foam Roll Low Back


(2) 5 Rounds, Every 60 Seconds




  • 3x Craig Special @ 55/95#

  • 6x Burpees


(3) 20 Minute Grind




  • Sandbag Pickup and Carry @ 60/80#

  • 5x Kneeling Slasher to Halo @ 12/16kg

  • 5x 1-Sided Dead Lift @ 20/35#


(4) 2 Rounds




  • 3/3/3 Toe Touch Complex

  • Foam Roll Hip Flexors and Low Back


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


SESSION 2
Obj: Endurance Assessment


Training:


(1) Run 6 Miles for Time


RECORD RESULTS


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


SESSION 3
Obj: Strength, Work Capacity, Chassis Integrity


Warm up:
3 Rounds

  • 10 Walking Lunge

  • 10x Weighted Situps @ 25#

  • Instep Stretch


Training:
(1) 6 Rounds




  • 5x Walking Lunge - increase load each round until 5x is hard, but doable

  • 5x Kneeling Curl to Press - increase load each round until 5x is hard, but doable

  • Hip Flexor Stretch


(2) 5 Rounds for Time

  • 3x Walking Lunge @ 12/16kg

  • 6x Push Press @ 12/16kg

  • 6x Sit Ups


(3) 20 Minute Grind ….




  • 6x Sandbag Clean @ 60/80#

  • 6x Standing Russian Twist @ 15/25#

  • 6x Kneeling Plate Halfmoon @ 25/35#


(4) 2 Rounds

  • 5x Shoulder Dislocate

  • Foam Roll Quads


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


SESSION 4


Obj: Endurance - Multi-Mode


Training:
(1)For 60 Minutes …




  • 50x Step Ups

  • Run 400m


(2) Foam Roll Quads/Low Back


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


SESSION 5
Obj: Climbing Strength/Work Capacity


Warm Up:
3 Rounds




  • 15 move Wall Traverse

  • 5x Push-ups

  • 10x Sit-ups


Training:

(1) Complete V-SUM




  • In 50 minutes … Send 8 different boulder problems of increasing difficulty according to your ability. Add up the 8 highest V-numbers for your score.


Count V-plusses (V-2+) as half points


Example:


V1+V2+V2+V2.5+V3+V3+V2.5+V2 = 18.


Record your Final V-Sum


No Climbing Gym? Do This:


(1) 10 Rounds




  • 2/5x Pull Ups

  • 7/10x Push Ups

  • 10x EO’s


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


SESSION 6
Obj: Endurance


If your SESSION 2 6-Mile Run Assessment Time was 60 Minutes or slower …


(1) Run  8 Miles at “Easy Per Mile Pace” using your 6 Mile Run Finish Time and the Run Interval Calculator


If your SESSION 2 6-Mile Run Assessment Time was 59:59 or Faster …


(1) Run  10 Miles at “Easy Per Mile Pace” using your 6 Mile Run Finish Time and the Run Interval Calculator


[RunIntervalCalculator]


RUN TRAILS IF POSSIBLE


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

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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

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