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.

Product 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

 

Questions? Email coach@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 Session

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

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: support@mtntactical.com