Mountain Sledding Training Plan

$69.00

Intense, 6-Week, 5 Day/Week Training Plan specifically designed to prepare snowmobile athletes for a hard Mountain Sledding Season
Plan trains the major fitness demands of mountain sledding including grip strength, lower body strength and strength endurance, upper body strength and strength endurance, intense work capacity for top marking and long, multi-modal endurance for long mountain sledding days
This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This 6-week, 5 day/week training plan is sport-specifically designed to prepare snowmobile athletes for the mountain sledding season by specifically addressing these fitness demands.

This plan is designed to be completed the 6 weeks directly before your mountain sledding season begins.

Program Goals

Build Lower Body Strength and strength endurance for shifting weight back and forth across the seat, as well as digging out and lifting stuck sleds.
Build Grip Strength and grip strength endurance for long days working the throttle and handle bars.
Build All around mid-section strength and strength endurance, especially isometric, rotational and extension strength.
Build Upper body strength and strength endurance with a single limb and rotational component.
Build Multi-modal work capacity for intense top marking efforts.
Build Multi-modal endurance for dawn to dusk days of mountain sledding.

Program Description
This is a progressive, very intense, 6-week, gym-based training program. You will train 5 days/week for a total of 30 training sessions. The intention is that Monday through Thursday are are training days. Friday, Saturday and Sunday are rest days.

This training program is designed to be completed any commercial gym, with basic equipment. The only unique piece of equipment needed to complete the program is a sandbag. Men will need a 60 pound sandbag, and women will need a 40 pound sandbag.

Here is the Weekly Schedule:

Monday: Leg Strength, Strength Endurance, Upper Body Press/Pull Strength Endurance, Chassis Integrity (mid-section strength)
Tuesday: Grip Strength, Gym-Based Endurance
Wednesday: Total Body Strength
Thursday: Leg Strength, Strength Endurance, Upper Body Press/Pull Strength Endurance, Chassis Integrity (mid-section strength)
Friday: Grip Strength, Multi-Modal Work Capacity

COMMON QUESTIONS

How long should the training sessions take?
Generally around 60 minutes, though near the end of the program, training sessions may take up to 75 minutes.

What if I can’t keep up the Monday to Friday Training Schedule?
The days you train are not as important as completing the training sessions sequentially and taking 2 full day’s rest between weeks.

What if I can’t complete the exercises using the prescribed loads?
Drop, or “scale” the load or weight as necessary to meet the prescribed number of reps. For example, if the training session calls for 5x Bench Press @ 135# and this is too, heavy, drop down to 115#, – or whatever is required, to get 5 reps.

What if I’ve never training in a gym before?
This training program is going to be quite an adventure in athletic training for you! Wednesday’s strength work is built primarily around classic barbell exercises. These are not complicated exercises, but they can be awkward at first. If needed, you can seek exercise instruction from a local coach or personal trainer. You can also teach yourself these exercises by being patient, using lighter weights, and sticking with it. Practice helps! There are many web-based sites and resources to find information on performing these common exercises. You’re not helpless. Be resourceful.

What about exercises unique to MTI?
Unfamiliar exercises can be found at: http://mtntactical.com/category/exercises/

What equipment do I need?
Fully Equipped gym including barbells, plates, squats racks, dumbbells. 14-16″ Box or bench for hippity hops and step ups and a Sandbag: 60# for men. 40# Sandbag for women.

What about my diet?
Eating well does not take rocket science. It takes discipline. Here are our recommended diet guidelines:

6 days/week – eat as much meat, vegetables, fruit, seeds and nuts as you want – no restriction. Drink only water, coffee or tea. Do not eat bread, pasta, or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar, candy, soda or alcohol.

1 day/week – cheat like a mother. Eat/drink anything you want.

DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

Required Equipment

Fully Equipped gym including barbells, plates, squats racks, dumbbells. 14-16" Box or bench for hippity hops and step ups and a Sandbag: 60# for men. 40# Sandbag for women.

Sample Training

MONDAY
SESSION 1
Obj: Lunging Strength, Strength Endurance, Upper Body Push/Pull Endurance, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
5x Kettlebell Floor Press @ 15/25# Dumbbells
5x Renegade Row @ 15/25#
Instep Stretch

Training:

(1) 6 Rounds
5x Walking Lunge with Dumbbells/Kettlebells - increase load each round until 5x is hard, but doable
Pigeon Stretch

(2) Max Reps in 60 Seconds Kettlebell Floor Press @ 25/35# Dumbbells

RECORD REPS

(3) Max Reps in 60 Seconds Renegade Row @ 25/35# Dumbbells

RECORD REPS

(4) 4 Rounds
30% Kettlebell Floor Press Reps @ 25/35# Dumbbells
30% Renegade Row Reps @ 25/35# Dumbbells
Lat + Pec Stretch

(5) 10 Rounds
20 Second Hippity Hop
10 Second Ski Tuck Hold
30 Second Rest

(6) 15 Minute Grind ....
5x Cauldron @ 15/25#
10x Slasher @ 12/16kg
5x Sandbag Toss and Chase @ 40/60# Sandbag

"Grind" = work briskly, not frantically through this circuit for 15 minutes.

(6) Foam Roll Legs, Low Back

Note:

Parts (2) and (3) - go as hard and as fast as possible. Stop and rest if needed, but keep working for the entire 60 second interval. Record your final reps. To calculate today's reps for Part (4).

Example:
You scored 33 Kettlebell Floor Press Reps during the assessment
33 X .3 = 9.9 or 10 (round up)

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

TUESDAY
SESSION 2
Obj: Grip Strength, Gym Based Endurance

Warm Up:
3 Rounds
10x Goblet Squat @ 25#
10x Hand Release Push Ups
10x Sit Ups
Instep Stretch

Training:

(1) 8 Rounds
60 Second Farmer's Carry @ 55/75# Dumbbells
Rest 30 Seconds

(2) 30 Minute Grind ....
5x Sandbag Getup @ 40/60#
3x Scotty Bobs @ 15/25# Dumbbells
30x Step Ups @ 16"

"Grind" = work briskly, not frantically through this circuit for 30 minutes.

(3) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Lat + Pec Stretch

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

WEDNESDAY
SESSION 3
Obj: Strength

Warm Up:
3 Rounds
Barbell Complex @ 45/65#
6x Push Ups
Instep Stretch

Training:

(1) 8 Rounds
3x Back Squat - increase load each round until 3x is Hard, but Doable
Hip Flexor Stretch

(2) 6 Rounds
5x Bench Press - - increase load each round until 5x is Hard, but Doable, then immediately ...
2x Clapping Push Ups
5x Shoulder Dislocate

(3) 6 Rounds
4x Thruster - increase load each round until 4x is hard, but doable
2x Tarzan Pull Ups
Foam Roll Low Back

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

THURSDAY
SESSION 4
Obj: Lunging Strength, Strength Endurance, Upper Body Push/Pull Endurance, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
5x Kettlebell Floor Press @ 15/25# Dumbbells
5x Renegade Row @ 15/25#
Instep Stretch

Training:

(1) 6 Rounds
5x Walking Lunge with Dumbbells/Kettlebells - increase load each round until 5x is hard, but doable
Pigeon Stretch

(2) 6 Rounds
30% Kettlebell Floor Press @ 25/35# Dumbbells based on SESSION 1 Assessment
30% Renegade Row @ 25/35# Dumbbells based on SESSION 1 Assessment
Lat + Pec Stretch

(3) 10 Rounds
20 Second Hippity Hop
10 Second Ski Tuck Hold
30 Second Rest

(4) 15 Minute Grind ....
5x 1-Sided Dead Lift @ 15/25#
5x Kneeling Slasher to Halo @ 12/16kg
5x Sandbag Getup @ 40/60# Sandbag (Alternate shoulders each round)

"Grind" = work briskly, not frantically through this circuit for 15 minutes.

(4) Foam Roll Legs, Low Back

Note:

To calculate today's reps for Part (2).

Example:
You scored 33 Kettlebell Floor Press Reps on SESSION 1.
33 X .3 = 9.9 or 10 (round up)
Today, do 10x Kettlebell Floor Press each round during part (2). Use the same method to determine your reps for the Renegade Rows.

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

FRIDAY
SESSION 5
Obj: Grip Strength, Work Capacity, Chassis Integrity (low back)

Warm Up:
3 Rounds
10x Goblet Squat @ 25#
5x Scotty Bobs @ 15/25# Dumbbells
10x Sit Ups
Instep Stretch

Training:

(1) Gi Grip Strength Assessment

RECORD RESULTS

(2) 4 Rounds
30% Gi Grip Strength Assessment Total
Rest 45 Seconds

(3) 8 Rounds
5x Power Clean + Push Press @ 65/95#
8x 40-Foot Shuttles
Rest 15 Seconds

Sprint to the rest each round

(3) 10 Minute Grind
15/15 Standing Founder
10x Good Morning @ 45#
15/15 Kneeling Founder
10x Swings @ 12/16kg

(4) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Lat + Pec Stretch

1) Mission Direct

Gym numbers mean nothing. All that matters is mission performance.

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

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

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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

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.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

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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