Military On-Ramp Training Plan

$29.00

• 7-Week Plan, 5 days/week. Week 7 is an assessment and unload week.
• Designed for reasonably fit military athletes who want to build to MTI’s Operator Sessions, selection training plans, etc.
• Plan trains bodyweight strength, dumbbell strength, barbell strength, work capacity, chassis integrity and military endurance (running, ruck running) concurrently.
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This is a 7-week training plan which concurrently trains bodyweight, dumbbell, and barbell, strength, military endurance (running, ruck running), work capacity and Chassis Integrity (MTI’s functional core/midsection training).

This OnRamp Plan is specifically designed to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness.

This program is progressive in nature. It increases in difficulty and intensity as the athlete works through its 7 weeks.

The program also deploys multiple bodyweight strength and running assessments and uses the assessment results for follow-on progressions. In this way, the program keeps pushing athletes as their fitness improvements.

WEEKLY TRAINING SCHEDULE:

  • Monday: Bodyweight Strength, Work Capacity (sprint intervals)
  • Tuesday: Dumbbell Strength, Chassis Integrity
  • Wednesday: Ruck Run (begins at 3 miles/25# and builds to 3 miles/65#)
  • Thursday: Strength, Work Capacity (gym-based, multi-modal)
  • Friday: Endurance (3 mile run assessment or 1 mile intervals based on the most recent assessment)

REQUIRED EQUIPMENT

  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 65# of filler/load
  • Stop watch
  • Foam Roller

COMMON QUESTIONS

What equipment is required?

  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 65# of filler/load
  • Stop watch
  • Foam Roller

Who is this plan appropriate for?
Reasonably fit military athletes who want to build their fitness to be able to complete MTI’s Operator Sessions and plans built from these, as well as MTI’s Selection Training Plans.

I think I’m “reasonably” fit, but how do I know I’m ready for this plan?
Click the “Sample Training” tab to see the first full week of programming. Try it. If you survive, you’re ready. If not, complete the Bodyweight Foundation Program first, then come back to this plan.

How long do the training sessions last?
– Monday, Tuesday, Thursday and Friday’s sessions are all designed to be completed within 60 minutes.
– Wednesday’s Ruck Run may push past 60 minutes, depending upon your pace.

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 does “Increase load rapidly each round until hard but doable” mean?
Exactly what it says. Don’t over complicate it. The aim is to use the first 3 rounds of the exercise as a rapid warm up, and complete the last three at the “hard but doable” load. For example, below is how I would work up to 5x Walking Lunge:

6 Rounds
5x Walking Lunge – increase load rapidly each round until 5x is hard but doable.

Round   Load
1           16kg
2           20kg
3           24kg
4-6        28kg

What does “Grind” mean, exactly, for the Chassis Integrity training in the plan?
“Grind” through the circuit for the prescribed time. Work briskly, but not frantically.

The prescribed load says 65#. Does that mean both the barbell and the plates or just the plates?
Generally, both the barbell and the plates. Exceptions are for Standing Russian Twists and 1-Sided Dead Lifts, where the prescribed load refers just to the plates.

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.

What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

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 can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

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

This is the second version of this training program, updated in March 2017.

 

Required Equipment


  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.

  • Ruck and 65# of filler/load

  • Stop watch

  • Foam Roller

Sample Training

Below is Week 1 from the training plan:
***************

MONDAY


SESSION 1


Obj: Bodyweight Strength, Work Capacity


Warm Up: 3 Rounds




  • 8x Push Ups

  • 8x Sit Ups

  • 4x Box Jumps

  • Run 100m

  • Instep Stretch


Training:


(1) Bodyweight Strength Assessment

*** Rest 2-3 Minutes Between Events

(a) Max Rep Hand Release Push Ups in 60 Seconds
(b) Max Rep Pull Ups
(c) Max Rep Box Jumps @ 20” in 60 Seconds.

RECORD RESULTS


(2) 4 Rounds




  • 30% Max Rep Hand Release Push Ups

  • 30% Max Rep Box Jumps @ 20”

  • 30% Max Rep Pull Ups

  • Hip Flexor Stretch


(2) 6 Rounds




  • 150m Shuttle every 1:15


Comments:
Part (1) see the MTI Exercises Tab for unfamiliar exercises. Note on the Box Jumps … jump up, stand to full hip extension, and step off.


Part (2) Use today’s assessment results to find your rep count for this circuit. For example, if you performed 21 Hand Release Push ups on the assessment, for Part (2) each round your perform 21 x .3 or 7x Reps. Use the same equation for Pull Ups and Box Jumps.


Part (2): Set 2 cones 25m apart and a repeating countdown timer at 1 min, 15 sec (or use a stop watch) On “go” sprint back and forth between the cones for 6x lengths or 3 round trips. The faster you finish, the more rest you have before the next round begins.


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


TUESDAY
SESSION 2
Obj: Strength, Chassis Integrity


Warm up: 3 Rounds




  • 8x Walking Lunges

  • 8x Push Ups

  • 8x Squats

  • Instep Stretch


Training:


(1) 6 Rounds




  • 3x Quadzilla Complex @ 15/25#

  • 3x Scotty Bobs @ 15/25#

  • Hip Flexor Stretch for 60 Seconds


(2) 15 Minute Grind




  • 5x Sandbag Toss & Chase @ 40/60#

  • 5x Sandbag Keg Lift @ 40/60#

  • 5x Kneeling Plate Half Moon @ 25/35#


(3) Foam Roll Legs, Low Back


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


WEDNESDAY
SESSION 3


Obj: Loaded Endurance


Training:


(1) Ruck Run 3 Miles @ 25#, moderate pace


Moderate = comfortable but not easy


(2) Foam Roll Legs, Low Back


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


THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity


Warm Up: 3 Rounds




  • 5x Craig Special @ 45/65#

  • 5x Dumbbell Push Press @ 15/25#

  • 10x Sit Ups

  • Instep Stretch


Training:


(1) 6 Rounds




  • 3x Craig Special - increase load rapidly each round until 3x is hard, but doable

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

  • Lat + Pec Stretch


(2) 20 Minutes - As Many Rounds as Possible:




  • 3x Renegade Man Makers @ 15/25#

  • 20x Step Ups


(3) 3 Rounds




  • Hip Flexor Stretch

  • Foam Roll Legs, Low Back


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


FRIDAY
SESSION 5
Obj: Endurance


Warm Up: 4 Rounds




  • 8x In-Place Lunges

  • 8x Push Ups

  • 8x Sit Ups

  • Run 100m

  • Pigeon Stretch


Training:


(1) Run 3 Miles for Time


RECORD FINISH TIME


(2) 10 Minute Grind




  • 15/15 Standing Founder

  • 15/15 Low Back Lunge

  • 15/15 Kneeling Founder

  • 10x EO’s


(3) 3 Rounds




  • Hip Flexor Stretch

  • Instep Stretch

  • Pigeon Stretch

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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

"I am in the Active Army, Special Operations and currently am deployed with my team to the mid-east. My team mates have been doing the military on-ramp program to start off the deployment and have since moved on to other programs. I have recently attended a female SOF course and wish I had known about these in depth, incredibly  researched, programs offered here. I had a coach through my sof Thor3 center, and he trained me through fear of not knowing what to expect. That contributed to me going into selection past peak and over reaching. I was not physically consistent throughout the selection. Although I made it to the very end through pure relentless tenacity, it was extremely difficult and I have some sustained injuries resulting.

I am in day two of the first week of mil on-ramp, and love it. This is what I was missing. What wonderful structure this program has and I assume all of the others do as well. Also, I appreciate that this program teaches patience. Through anxiousness and fear of the unknown of some of these schools and selections, its easy to go overboard and think its the right thing if you are not careful. Again, hindsight is 20/20 and boy this stuff is amazing."

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

"I just want to tell you that your on ramp program is great. I was sedentary for about 2 years and the program benefitted me in every way. I lost 12 pounds and I followed your nutrition program. I look forward to doing your BW program!"
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This Plan is one of 200+ plans included in the Athlete's Subscription.