MTI Relative Strength Assessment Training Plan

$39.00

• 5x Week, 5x day/week Strength Training Cycle
• Designed specifically to improve your results on the MTI Relative Strength Assessment
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

This plan is designed specifically to develop strength results from the MTI Relative Strength Assessment. It has a heavy strength focus, utilizing a density format 3x days a week. You will also train Work Capacity/Chassis Integrity and Endurance 1x a week each in this 5x/day, 5 week training program. The last week is a re-assessment and deload week.

The plan focus is to increase your 1-Rep Max for the Front Squat, Power Clean, and Bench Press. You will also train to increase your max number of strict Pull Up’s.

The MTI Relative Strength Assessment

Warm Up:
(1) 3 Rounds
Barbell Complex @ 45/65#
Instep Stretch
Lat + Pec Stretch

(2) Get on a scale and weigh yourself

Training:
(1) Work up to 1RM Front Squat
(2) Max Rep Strict Pull Ups (no kipping, bucking, jerking, etc.)
(3) Work up to 1RM Power Clean
(4) Work up to 1RM Bench Press

Record 1RM’s, max pull ups reps, and Bodyweight.

Scoring:
Add together your finishing loads for front squat, power clean and bench press.

For pulling strength, multiply your max rep pull up times 10% of your bodyweight. For example, if you weigh 200 pounds, and get 12 pull ups, you’d multiply 10% of 200 (200 x .1 = 20) and 12. 20×12 = 240.  ** Note on Pull Ups … the Max Number you can use for scoring  for this assessment is 20. So even if you tested at 25x pullups, the most you can use for your scoring is 20.

** Note on Pull Ups … the Max Number you can use for scoring  for this assessment is 20. So even if you tested at 25x pullups, the most you can use for your scoring is 20.

Add your pulling strength total to your other 1RM’s, and divide by your bodyweight. The final number is your score.

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The Density Strength progression uses percentages based off your 1-Rep Max, with working rounds to be completed in a prescribed amount of time.

Training Example:

5 Rounds, every 90 Seconds
4x Power Clean @ 85% 1RM

If your 1-Rep Max for Power Clean is 200#, you will use 170# for all 5 Rounds (200 x 85% = 170).

Set a running clock. Every 90 seconds, complete 4x reps of the exercise. Rest the remainder of that time. Repeat once the 90 seconds is up. The entire effort should take 7:30 min.

TRAINING WEEK

Ideally, you will train Monday through Friday, and take Saturday and Sunday as full rest days. If for some reason you cannot keep this schedule, do not skip any sessions, do them exactly in order as they are designed.

  • Monday: MTI Relative Strength Assessment or Density Strength
  • Tuesday: Work Capacity/Chassis Integrity
  • Wednesday: Density Strength
  • Thursday: Endurance (Unloaded Running @ easy pace)
  • Friday: Density Strength

 

COMMON QUESTIONS

Who is this plan appropriate for?
Anyone who wants to dedicate 6 weeks to improving their relative strength. Relative Strength = Strength per bodyweight. For most of the athletes we work with on the mountain and tactical sides, 

We’ve deployed TLU programming with Special Forces, professional mountain athletes, office workers and high school sports teams. It’s awesome strength programming!

How Long should the strength sessions Take?
60-70 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 70 minutes for the first couple weeks. But beginning week 3, you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.

What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?
For the Power Cleans, Do this:
Set of 3 Reps, …. add weight
Set of 2 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Power Clean
Round   Reps   Load
1           3          95#
2           2          115#
3           1          135#
4           1          155#
5           1          160#
6           1          165# … 1RM

For Lower and Upper Body Exercises (Bench Press and Front Squat), Do this:
Set of 5 Reps, …. add weight
Set of 3 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how a strong athlete would work up to a 1RM Bench Press:
Round   Reps   Load
1           5          135#
2           3          185#
3           1          225#
4           1          275#
5           1          295#
6           1          305#
7           1          315# …. 1RM

How long should it take to work up to my 1RM?
10-15 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What Equipment is Required?

  • Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbag.
  • Stopwatch with repeating countdown timer

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
On our “Exercises” page HERE

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.

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

 

Required Equipment


  • What Equipment is Required?

    • Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbag.

    • Stopwatch with repeating countdown timer



Sample Training

SESSION 1

Obj: Relative Strength Assessment

Warm Up:

3 Rounds

Barbell Complex @ 45/65#

Instep Stretch

Lat + Pec Stretch

 Get on a scale and weigh yourself

Training:

(1) Work up to 1RM Front Squat

(2) Max Rep Strict Pull Ups (no kipping, bucking, jerking, etc.)

(3) Work up to 1RM Power Clean

(4) Work up to 1RM Bench Press

RECORD RESULTS. SEE NOTES FOR SCORING

SESSION 2 

Obj: Work Cap

Warm up:

4 Rounds

5x Push ups

5x Burpees

6x 40ft Shuttle

Instep Stretch

Training: 

(1) 10 Rounds every 60 seconds

8x 40ft Shuttle Run

(2) 15 Minute Grind

5x Turkish Get Up @ 25/35#

10x Standing Slasher @ 25/35#

45 Second 1-Arm Farmers Carry @ 45/55#

15/15 Standing Founder

SESSION 3

Obj: Strength

Warm Up:

3 Rounds

Bronc Complex @ 45/65#

Instep Stretch

Lat + Pec Stretch

Training: 

(1) 4x Front Squat @ 50% 1RM, then...4x Front Squat @ 75% 1RM

Then...

5 Rounds, Every 90 Seconds

4x Front Squat @ 80% 1RM

(2) 4x Power Clean @ 50% 1RM, then...4x Power Clean @ 75% 1RM

Then...

5 Rounds, every 90 Seconds

4x Power Clean @ 80% 1RM

(3) 4x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM

Then...

5 Rounds, every 90 Seconds

4x Bench Press @ 80% 1RM

(4) 5 Rounds every 90 seconds

Pull-Ups @ 30% of your
assessment max

(5) 3 Rounds

Instep + Hip Flexor + Pigeon          Stretch

5x Shoulder Dislocates

SESSION 4

Obj: Endurance

(1) 3 Mile run at Easy Pace

(2) Foam Roll Legs, Low Back

SESSION 5

Obj: Strength

Warm up:

3 Rounds

Bronc Complex @ 45/65#

Instep Stretch

Lat + Pec Stretch

Training: 

(1) 4x Front Squat @ 50% 1RM, then...4x Front Squat @ 75% 1RM

Then...

5 Rounds, Every 90 Seconds

4x Front Squat @ 80% 1RM

(2) 4x Power Clean @ 50% 1RM, then...4x Power Clean @ 75% 1RM

Then...

5 Rounds, every 90 Seconds

4x Power Clean @ 80% 1RM

(3) 4x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM

Then...

5 Rounds, every 90 Seconds

4x Bench Press @ 80% 1RM

(4) 5 Rounds every 90 seconds

Pull-Ups @ 30% of your
assessment max

(5) 3 Rounds

Instep + Hip Flexor + Pigeon Stretch

5x Shoulder Dislocates
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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.
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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

Testimonials

Wanted to let you know I really enjoyed this program. It has been quite a while since I’ve spent this much time with barbell lifts. It was really rewarding to see the gains being made. Challenging program but well worth it.  Below are my numbers.

Thanks for all you do

 

Body Weight Day 1: 170  vs.  Final: 168

Front Squat Day 1: 205  vs.  Final: 235

Pull Up Day 1: 18  vs.  Final: 19

Clean Day 1: 175   vs.  Final: 195

Bench Day 1: 205  vs.  Final: 215

Score Day 1: 4.70  vs.  Final: 5.17
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