Operator Actaeon
$49.00
- Actaeon is a balanced, 7-Week, 5 day/week training plan with a military endurance (ruck run, run) emphasis.
- This plan 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 plans.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
Description
Actaeon represents the most recent evolution of our day to day programming for operators and military athletes. This is a balanced, 7-Week, 5 day/week training plan with a military endurance (ruck run, run) emphasis. Actaeon also trains strength, work capacity, and chassis integrity (functional core), but emphasizes endurance.
Week 7 in this plan is a taper/unload week.
This is Version 2 of Actaeon, Updated July 2019.
Strength
Actaeon’s strength programming is focused on three classic barbell exercises: Back Squat, Bench Press and Power Clean. The plan deploys MTI’s Super Squat progression for the Back Squat and Bench Press, and MTI’s Big 24 Progression for the Power Clean. You’ll train strength one full day (Tuesday) each week.
Work Capacity
Actaeon’s work capacity programming is an intense 17-minute event which combines light power cleans and burpees.
Chassis Integrity
ART circuits, once per week. Each ART Circuit deploys an Anti-Rotation, Rotation, and Total Body core strength exercise.
Tactical Agility
Not trained this cycle
Endurance
Trained 3 ways: (1) Speed over Ground development for a 45# Ruck Run designed around a 1.5 mile assessment and 800m intervals; (2) Speed over Ground development for an unloaded run designed around a 5-mile assessment and 2-mile intervals; (3) A ruck run/run “brick” effort at a moderate pace. You’ll ruck run 2-3 miles, then immediately run 3-4 miles.
WEEKLY SCHEDULE
- Monday – Endurance – Ruck Run Assessment/Intervals
- Tuesday – Strength (Back Squat, Bench Press, Power Clean
- Wednesday – Endurance – Run Assessment/Intervals
- Thursday – Work Capacity, Chassis Integrity
- Friday – Endurance – Ruck Run/Run Brick
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions?
Email: coach@mtntactical.com