Operator Actaeon

$49.00

  • Actaeon represents the most recent evolution of our day to day programming for operators and military athletes, and is the 6th and final plan in our “Greek Hero” series of training plan
  • 7 weeks/ 5 sessions per week in this training cycle plus one unload week (week 7)
  • Actaeon has a slight strength and work capacity emphasis and deploys some old school MTI work capacity events and exercises: sandbag getups, loaded 300m shuttles, quadzilla complexes
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

ACTAEON OVERVIEW
Actaeon is the 6th and final of our “Greek Hero” series of training plans and deploys the most recent iteration of our Fluid Periodization model where we train the 5 fitness attributes of a military athlete …….

  • Relative Strength
  • Work Capacity
  • Tactical Speed
  • Explosive Power and Agility (TAC SEPA)
  • Endurance (runnign, rucking)
  • Chassis Integrity

…..simultaneously but with cyclic emphasis.

Actaeon has a slight strength and work capacity emphasis.

Actaeon Strength
Your strength work this cycle will concentrate on 4 classic MTI exercises and deploy “density” progression.

  • Box Squat, Quadzilla Complex – Lower Body
  • Military Press – Upper Body
  • Hang Squat Clean Clean – Total Body

Density progression is where you’ll complete a 1 rep max for each exercise, and then work to complete 4x reps at a significant percentage of your 1RM, every 90 seconds. We’ve found density progression a very effective methodology to increase an athletes “working strength.” Working strength is the ability to complete multiple reps at a high percentage of your 1 rep max. Working strength transfers directly to the field where most likely, a tactical athlete will be called upon to move something heavy, multiple times, rather than something really heavy, once.

Actaeon also deploys our Quadzilla Complex weekly. This dumbbell and bodyweight leg complex comes from our work with pro skiers and trains eccentric leg strength.

Actaeon Work Capacity
We deploy some classic Military Athlete work capacity events in Actaeon: Sandbag Getup intervals and loaded, 300m Shuttles. Sandbag getups are a 3 for 1 exercise – chassis integrity, work capacity and mental fitness. The 300m shuttle, loaded in your IBA or 25# weight vest, trains the most transferable of work capacity modes – sprint repeats.

TAC SEPA, Chassis Integrity, Endurance
You’ll complete agility drills 2x/week during Actaeon. The Chassis Integrity work will focus on low back strength and strength endurance. You’re endurance work will be unloaded running on Fridays.

Here is the weekly schedule:

  • Mon – Strength (Hang Squat Clean), Work Capacity (Sandbag Getups), Chassis Integrity
  • Tue – Strength (Military Press, Quadzilla), TAC SEPA
  • Wed – Work Capacity (300m shuttle), Chassis Integrity (low back)
  • Thu – Strength (Box Squat), TAC SEPA
  • Fri – Endurance – Long trail run – up to 8 miles

Common Questions:

Session Length?
45-60 minutes. We found most of these sessions ran around 50 minutes, with the exception of Firiday’s long tral run.

Required Equipment
Fully equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.

Unfamiliar Exercises?
Can be found HERE at our exercise library.

More Questions?
Email rob@mtntactical.com

Required Equipment

Required Equipment
Fully equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.

Sample Training

MONDAY
SESSION 11
Obj: Strength, Work Capacity, Chassis Integrity


Warm Up:
3 Rounds




  • 5x Hang Squat Clean @ 30/40/50% 1RM

  • 10x Push Ups

  • Instep Stretch


(1) 5 Rounds, Every 90 Seconds

  • 4x Hang Squat Clean @ 90% 1RM


(4) 6 Rounds




  • 15x Hand Release Push Ups

  • 5x 1-Arm Row - increase foot height each round until 5x is hard, but doable

  • 5x Shoulder Dislocates


(3) 10 Rounds, Every 90 seconds




  • 10% Sandbag Getup Reps from SESSION 1, Plus 2x reps


So, if you got 60 SBGU on Session 1, today you would go 6x reps (60x.1) plus 2 rep or 8 reps, every 90 seconds.


(4) Foam Roll Legs/Low Back


Comments:
Use SESSION 1 Results for today’s Hang Squat Clean and Sandbag Getup progressions
Shorter session today …. around 50 minutes.


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


TUESDAY
SESSION 12
Obj: Strength, TAC SEPA


Warm Up:
3 Rounds




  • 5x Military Press @ 30/40/50% 1RM

  • 5x Walking Lunges

  • Instep Stretch


(1) 5 Rounds, Every 90 Seconds




  • 3x Military Press @ 90% 1RM


(2) 6 Rounds




  • 4x Quadzilla Complex @ 15/25#

  • 4x Scotty Bobs @ 15/25#

  • Hip Flexor Stretch


(3) 4 Rounds




  • TAC SEPA - Tactical Pro Agility + Stacked Box Drill

  • Rest 60 Seconds


(5) Repeat (4) in 25# Weight Vest or IBA


(5) Foam Roll Legs/Low Back


Comments:
Use SESSION 2 Results for today’s Military Press progression


Note that we only do 3x Reps today at 90%. This is hard! If you can’t get 3x reps in the interval, drop to 2x reps.


Shorter session today …. around 50 minutes.


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


WEDNESDAY
SESSION 13
Obj: Work Capacity, Chassis Integrity


Training:


(1) 4 Rounds, Every 2:30 in 25# weight vest/IBA




  • 300m Shuttle


Don’t touch line at turns. 

(2) 10 Rounds




  • 20 Second Sandbag Clean @ 40/60#

  • 10 Second Rest/Relocate

  • 10/10 Kneeling Founder

  • 10 Second Rest/Relocate

  • 20 Ab Wheel

  • 10 Second Rest/Relocate


(3) 3 Rounds




  • Hip Flexor + Instep + Pigeon Stretch

  • Lat + Pec Stretch

  • Foam Roll Low Back


Comments:
No warm up today - go right into the 300m Shuttle.

Third time we’ve done this, and it isn’t getting any easier! Killer without a vest. Double killer with a vest! Should be a short session today.


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


THURSDAY
SESSION 14
Obj: Strength, TAC SEPA


Warm Up:
3 Rounds




  • 5x Box Squat @ 30/40/50% 1RM

  • 5x Walking Lunges

  • Instep Stretch


(1) 5 Rounds, Every 90 Seconds

  • 4x Box Squat @ 90% 1RM


(2) 6 Rounds




  • 5/10x Dips

  • 3/7x Mixed Grip Pull Ups

  • Pigeon Stretch


(4) 4 Rounds




  • TAC SEPA - Tactical Pro Agility to Stacked Box Drill

  • Rest 60 Seconds

  • (5) Repeat (4) in 25# Weight Vest or IBA


(6) Foam Roll Legs/Low Back


Comments:
Use SESSION 4 Results for today’s Box Squat progression. All us lab rats made these reps today unbroken. We’ll re-asses 1RM’s next week.


***********


FRIDAY
SESSION 15
Obj: Endurance


Training:




  1. Trail Run 6 Miles, Easy Pace


Show More

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

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.