The primary focus of this 8-Week Training Plan is increased strength, but it also includes short, intense, work capacity efforts, as well as high emphasis on core strength strength, mobility, and durability – hallmarks of MTI programming.
This design program is based on a super successful strength training cycle we first deployed with our tactical lab rats in 2013. In the years since we’ve deployed Rat 6 progression multiple times in our programming for mountain and tactical athletes.
You will train 5 days/week for a total of 40 training sessions. The intention is that Monday through Friday are are training days. Saturday and Sunday are rest days.
This is the third version of this plan, update Spring, 2017.
This is a percentage of 1RM-based strength training program build around the following 6x Strength Exercises:
- Bench Press
- Front Squat
- Military Press
- Squat Clean
- Hinge Lift or Box Squat
- Power Clean
- Monday Strength
- Tuesday Strength
- Wednesday Short Work Capacity and Core
- Thursday Strength
- Friday Short Work Capacity and Core
How long should the training sessions take?
Around 60 minutes. Some of these sessions will run short – around 45 minutes. Some may take up to 75 minutes.
How Should I Work up to my 1 Repetition Maximum?
Bench Press, Military Press, Front Squat, Hinge Lift or Box Squat – After the warm up, load up the barbell with a weight you can lift 5x. Then add weight, and complete 3x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.
Squat Clean and Power Clean – After the warm up, load up the barbell with a weight you can lift 3x. Then add weight, and complete 2x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.
Use Common Sense – Be smart and safe while working up to your 1RM. Don’t risk injury. Be smart and safe. And don’t linger – you need to complete each session in 45-60 minutes.
How long should I rest between Rounds and Circuits?
The strength circuits (Monday/Tuesday/Thursday) each include a stretch or durability exercise. Consider the stretch or mobility exercise your rest between rounds. There is no more rest between circuits more then what is required to change equipment and load barbells. Understand the strength circuits are not mini CrossFit-like WODs. Work briskly, not frantically.
Wednesday and Friday’s training sessions include Core Circuits. Don’t sprint through these. Work briskly, not frantically.
What if I can’t keep up the Monday to Friday Training Schedule?
If for any reason you cannot keep this Monday-Friday training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take two days a week, ideally together, as total rest.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men.
Are loads given for both Kettlebells and Dumbbells?
Yes, for example “5x Swings at 20kg/45#” means 5x Swings with a 20kg kettlebell or 45# dumbbell.
What if I don’t have access to kettlebells or dumbbells?
Don’t worry about it – they can be used interchangeably. The plan calls for dumbbels – here is a conversion for kettlebells:
Kettlebell / Dumbbell
8kg / 15#
12kg / 25#
16kg / 35#
20kg / 45#
24kg / 55#
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
**Note – in our experience, this program will make you hungry. Listen to your body – and eat! – Eat clean, but eat!
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.