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.
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
45-60 minutes. We found most of these sessions ran around 50 minutes, with the exception of Firiday’s long tral run.
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.
Can be found HERE at our exercise library.
Fitness Programming Focused on
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.