Resilience

$49.00

  • 7-Weeks, 5 day/week, 35-Session
  • Designed and programmed for Military Athletes looking to strengthen their combat chassis and complete their strength and conditioning programming
  • 3 days/week gym strength training , 1 heavy day of ruck run, and 1 day of sprints
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW

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.

WEEKLY SCHEDULE:

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.

COMMON QUESTIONS: 

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.

Good Luck!

Required Equipment

REQUIRED EQUIPMENT


• Fully-Equipped Functional Fitness gym with racks, barbells, dumbbells, sandbags, climbing rope, medicine balls, etc.


• Wrist watch with stopwatch and interval timer (Timex Ironman is best)


• 55# Ruck (women) or 75# Ruck (men)


• Optional: GPS Watch with pace and distance. This will just make the ruck running in the plan easier.

Sample Training

Below is the First Week from this Training Plan:

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

MONDAY
SESSION 1
Obj: Strength Chassis Integrity

Warm up:


3 Rounds
Barbell Complex @ 45/65#
6x Push ups
Instep Stretch

Training: 

(1) 8 Rounds
2x Craig Special + Push Press- increase load each round until 2x is hard, but doable
Rope Climb or 2/3x Tarzan Pull ups
Hip Flexor Stretch

(2) Work up to 1RM Bench Press

RECORD YOUR 1RM

(3) 15 Minute Grind …
5x Virtual Shovel @ 25#
5x Slasher @ 16/20kg
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
15/15 Standing Founder

(4) Foam Roll Legs/Low Back

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

TUESDAY

SESSION 2
Obj: Strength Chassis Integrity

Warm Up:
3 Rounds
4x Curtis P with Dumbbells @ 10/15#
Instep Stretch

Training:

(1) 8 Rounds
2x Curtis P - increase load each round until 2x is hard, but doable
3/6x Mixed Grip Pull Ups
Hip Flexor Stretch

(2) 5x Bench Press @ 50% 1RM, then 3x Bench Press @ 75% 1RM, then ….
5 Rounds
4x 5-sec Eccentric Bench Press @ 80% 1RM
Lat + Pec Stretch

Eccentric Bench Press - Take 5 seconds to lower the barbell to your chest, then explode back up. Just 4x reps each set. Use SESSION 1’s 1RM.

(3) 15 Minute Grind ….
5x Kneeling Plate Half Moon @ 25/35#
5x Standing Russian Twist @ 15/25#
5x Kneeling Slasher to Halo @ 12/16kg
10x Hinge Lift @ 65/95#

(4) Foam Roll Legs/Low Back

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

WEDNESDAY
SESSION 3

Obj: Speed, Work Capacity

Warm up:
4 Rounds
15x Jump Rope Hops (hop without a jump rope)
5x Walking Lunges
5x Push Ups
5x Situps
Run 100m
Instep Stretch

Training:

(1) Sprints - Walk Back To Start
8x 10m Sprint
6x 20m Sprint
4x 40m Sprint

(2) Run 1 Mile for Time

Record your Finish Time

(4) 2 Rounds
Hip Flexor + Instep + Pigeon Stretch

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

THURSDAY
SESSION 4
Obj: Strength Chassis Integrity

Warm Up:
3 Rounds
5x Thruster @ 45/65#
5x Walking Lunge
5x Hand Release Push Ups
Instep Stretch

Training:

(1) 8 Rounds
2x Thruster Complex - increase load each round until 2x is hard, but doable
5x Renegade Row - increase load each round until 5x is hard, but doable
Hip Flexor Stretch

(2) 5x Bench Press @ 50% 1RM, then 3x Bench Press @ 75% 1RM, then ….
5 Rounds
4x 5-sec Eccentric Bench Press @ 80% 1RM
Lat + Pec Stretch

Eccentric Bench Press - Take 5 seconds to lower the barbell to your chest, then explode back up. Just 4x reps each set. Use SESSION 1’s 1RM.

(3) 15 Minute Grind …
5x Dumbbell Crawl @ 35/45#
5x Keg Lift @ 40/60# Sandbag
5x Sand Bag Clean + Push Press @ 40/60#
10x Good Morning @ 45/65#

(4) Foam Roll Legs/Low Back

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

FRIDAY
SESSION 5
Obj: Loaded Endurance

Training:

(1) Ruck Run 3 Miles @ 55/75# + 10# Dumbbell, sledge hammer or Rubber Rifle.

Run Run at a “Moderate” pace. Moderate = comfortable but not easy.

However, you must main maintain sub 15 min/miles, and finish under 45 minutes.

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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

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