mi-operator-achilles

Operator Achilles

$49.00

•5 day/week, 7-Week cycle
•Train the 5 fitness attributes of a military athlete: Strength, Work Capacity, Tactical Speed, Explosive Power and Agility (TAC SEPA), Endurance and Chassis Integrity.
•No rucking in this cycle.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

ACHILLES OVERVIEW

Achilles deploys our Fluid Periodization model where we train the 5 fitness attributes of a military athlete: Strength, Work Capacity, Tactical Speed, Explosive Power and Agility (TAC SEPA), Endurance and Chassis Integrity simultaneously but with cyclic emphasis.

Achilles has a strength focus and deploys some old school MTI programming.

Your strength work this cycle will concentrate on 3 classic exercises:

  • Back Squat – Lower Body
  • Bench Press – Upper Body
  • Power Clean – Total Body

You’ll train strength Monday and Wednesday during the cycle. For the Back Squat and Bench Press you’ll use the “super squat” protocol, where you’ll get a percentage of your 1RM on the barbell, and then complete 20x reps, unbroken, with 3 slow breaths between each rep. This adds up to a 3-4 minute effort if you do it correctly and don’t rush it.

Expect shaking legs and arm near the end of the 20 reps. This protocol is no joke.

For the Power Clean you’ll deploy our classic “Big 24” progression.

Tuesdays will be shorter sessions (40-50 minutes) and train TAC SEPA and work capacity. Our work capacity efforts this cycle will be short, intense and bodyweight – a density circuit of box jumps and burps each time. We progress the duration and intensity throughout the cycle.

Thursdays will combine TAC SEPA or Work Capacity with Chassis Integrity Training.

Friday are reserved for endurance – long, easy runs, 8-10 miles long. Because of the strength loading this cycle, we’ll avoid rucking and keep the endurance work to unloaded running.

Here is the weekly schedule:

  • Mon – Strength (Back Squat, Bench Press, Power Clean)
  • Tue – TAC SEPA, Work Capacity
  • Wed – Strength (Back Squat, Bench Press, Power Clean)
  • Thu – TAC SEPA or Work Capacity and Chassis Integrity
  • Fri – Endurance – long, easy run

– Rob Shaul
rob@mtntactical.com

Questions? Email Rob@mtntactical.com

Sample Session

SESSION 1 5.9.16
Obj: Strength


Training:




  • Work up to 1RM Back Squat


Record 1RM


(2) 1 Round




  • 20x Back Squat @ 65% 1RM.

  • Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(3) Work up to 1RM Bench Press

Record 1RM


(4) 1 Round




  • 20x Bench Press @ 50% 1RM.

  • Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(5) 9 Rounds

  • 2x Power Clean - increase load each round until 2x is hard, but doable

  • Hip Flexor Stretch


Record final load


Comments:
Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps. Embrace the suck and suffer through. Have a spot, if possible. If not, have safety bars ready and set.


Today’s session may run a little long - up to 70 minutes.


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SESSION 2
Obj: TAC SEPA, Work Capacity, Chassis Integrity


Warm Up:
3 Rounds




  • 10x Squats

  • 5x Squat Jumps

  • 10x Push ups

  • 5x Clapping Push Ups

  • 2x 25 Yard Shuttles

  • Instep Stretch


Training:


(1) 10 Rounds




  • 25m Sprint every 30 Seconds


(2) 10 Rounds wearing IBA/25# Weight Vest plus 10# dumbbell or sledge




  • 25m Sprint Every 30 Seconds


(3) 8 Rounds, Every 60 seconds…




  • 6x Box Jump @ 24”

  • 6x Burpees


(4) 15 Minute Grind …

  • 15x Swings @ 16/20kg

  • 15x Good Morning with 25# Plate

  • 15x GHD Back Extensions

  • 15/15 Standing Founder


(4) 3 Rounds




  • 3/3/3 Toe Touch Complex

  • 5x Shoulder Dislocate

  • Foam Roll Legs, Low Back


Comments:
Parts (1) and (2) - Today’s sprints aren’t designed as conditioning. You should get plenty of recovery between efforts. Work to sprint as fast as possible for each rep.
Part (5) - Work capacity efforts during this cycle will be unloaded, short, and intense.


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SESSION 3
Obj: Strength


Warm Up:
3 Rounds




  • 6x Back Squat @ 40/50/60% 1RM

  • 3x Scotty Bobs @ 25#

  • 6x Sit Ups

  • Instep Stretch

  • 3x Shoulder Dislocate


Training:
(1) 1 Round




  • 20x Back Squat @ 65% 1RM.

  • Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(2) 1 Round




  • 20x Bench Press @ 50% 1RM.

  • Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(3) 9 Rounds

  • 2x Power Clean - See loading below

  • Hip Flexor Stretch between reps


By Round 4, be at 10# less than Session 1’s Finishing Load and use that same load “across” rounds 4-9.

So If you finished @ 100# on Session 1, today use 90# for rounds 4-9.


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


SESSION 4
Obj: TAC SEPA, Work Capacity, Chassis Integrity


Warm Up:
3 Rounds




  • 10x Squats

  • 5x Squat Jumps

  • 10x Push ups

  • 5x Clapping Push Ups

  • 4x 25 Yard Shuttles

  • Instep Stretch


Training:
(1) 6 Rounds




  • 3x Explosive Squat Jump, unloaded

  • 3/5x Pull Ups

  • Hip Flexor Stretch


(2) 6 Rounds




  • 3x Explosive Push Up

  • 4/8x Chin Ups

  • Foam Roll Upper Back


(3) 8 Rounds, Every 60 seconds…

  • 6x Box Jump @ 24”

  • 6x Burpees


(4) 20 Minute Grind ….

  • Sandbag Pickup and Carry @ 60/80#

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

  • 5x 1-Sided Dead Lift @ 20/35#


(5) Foam Roll Legs/Low Back


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SESSION 5
Obj: Endurance


Training:




  • Run 8 Miles, Easy Pace


Easy = you’re able to speak in complete sentences


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