Resilience is a 7-week, 5 day/week training program with a strong focus on the athlete’s “combat chassis” and overall Chassis Integrity. It is the fourth plan in our “Virtue” series for tactical athletes and joins Humility, Fortitude, Valor and Gratitude.
The “combat chassis” is the musculature between the knees and the shoulders which supports loading, braces for impact, and is the power center for explosive movement.
“Chassis Integrity” is the MTI mid-section programming methodology of functional, transferrable core strength programming to the battlefield and real world. More on our Chassis Integrity theory HERE.
The Plan is designed for Military Athletes looking to strengthen their combat chassis and complete strength and conditioning programming which builds integrity across the entire skeletal muscular system.
Resilience strengthens the combat chassis and builds Chassis Integrity in three distinct ways:
(1) Complexed Total Body Barbell Exercises with significant level changes: i.e. taking the barbell from the ground and putting it overhead. Exercises include complexed versions of the power clean, hang squat clean, and snatch.
(2) Extended Chassis Integrity Circuits which build both mid-section strength and endurance by deploying Total, Rotational, Anti-Rotational and Extension mid-section exercises from primarily kneeling or standing positions.
(3) Heavy Ruck Running, out to 5 miles. Ruck Running by definition mission-specifically trains the combat chassis in a mode which directly transfers to the tactical mission set. Ruck running is also mode-specific military endurance training.
As well, Resilience dedicates one day/week to speed, and work capacity deploying unloaded sprints out to 800m. We deploy a 1-mile time trial, and use your assessment results to determine follow on 200m, 400m and 800m repeats. In this way the plan automatically “scales” the sprint pacing to each individual athlete – everyone gets pushed. Ouch.
Finally, Resilience trains upper body strength in a focused manner via the Bench Press and MTI’s Eccentric Strength programming progression.
Monday: Strength, Chassis Integrity
Tuesday: Strength, Chassis Integrity, Eccentric Bench Press
Wednesday: Unloaded Sprinting, Work Capacity
Thursday: Strength, Chassis Integrity, Eccentric Bench Pres
Friday: Ruck Running out to 5 miles
This is the second version of this training program, updated in March 2017.
What equipment is required?
- Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, etc.
- Ruck and 55# (women), 75# (men) of filler/load
- 10# dumbbell, rubber rifle or sledge hammer to Ruck Run with
- Stop watch
- Foam Roller
Who is this plan appropriate for?
Resilience is an intense training plan not appropriate severely de-conditioned athletes. It is appropriate fit athletes who want to build their combat chassis and chassis integrity.
How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calulator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.