SF45 Bravo

$29.00

• 7 Week, 6 Day/Week Training Plan designed for tactical and other high impact athletes ages 45-55 years old.

• Plan concurrently trains gym-based heavy strength, chassis integrity, endurance, work capacity and chassis integrity.

• This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Description

“SF45” is an acronym for “Strength and Fitness 45” and this programming is designed for older tactical and other high impact athletes in the 45-55 age range.

SF45 Bravo is the second of a series of 4 training plans in this collection – Alpha, Charlie and Delta are the the other 3 plans in this series.All four plans can be purchased together in a packet, HERE

SF45 Bravo is a 7-week, 6 day/week training plan with an emphasis on endurance. Week 7 in the plan is an unload/re-assessment week.

This is the first version of this plan, published June 2017.

SF45 Programming has the following general characteristics:

Heavy, Low Volume Strength – think heavy barbel and 1-4 reps per set. The goal is to increase or maintain relative strength (strength per bodyweight) in the most efficient manner possible. Some SF45 cycles will feature bodyweight strength training, but none will include moderately loaded free weight strength training in the 5-12 reps per set range. This is to avoid unnecessary joint impact.

Endurance – Recreationally, most activities for athletes in this age range are outside and have a strong endurance component – biking, hunting, trail running, hiking, alpine climbing, etc. As well, for experienced athletes who’ve spent decades throwing iron around in gyms, the appeal of training inside wanes. Endurance programming includes assessment based intervals at a threshold pace, long distance intervals at an easy pace, and gym-based endurance training. This programming may include rucking and ruck running, as well as loaded step ups. Specific to this plan, SF45 Bravo, the athlete will be able to chose between running and biking.

Chassis Integrity – MTI’s mid-section training methodology aims at building transferable mid-section strength and strength endurance. Four movements are emphasized: Rotation, Anti-Rotation, Total Body and Extension. Chassis Integrity can be trained in focused circuits, as well as in complementary gym-based endurance events.

Non-high Impact Work Capacity – In this age group, gone are the days of hard, intense, high impact multi-modal gym-based work capacity programming. For day to day training, the interest and need for this type of fitness is not worth the joint impact. Work capacity training is limited to lower impact gym exercises and shuttle sprints.

Deep Squat Avoidance – For our over-40 lab rats, it’s nearly impossible to do heavy back or front squats without limited joint pain. Lower body strength training in these cycles will focus on lunges, hinge lifts and bodyweight or lightly loaded complexes.

Here is the weekly schedule for SF45 Bravo:

  • Mon: Heavy Barbell Strength Following MTI’s Density Progression, Chassis Integrity
  • Tue: 3 Mile Run Assessment/6 Mile Bike Assessment, or Interval Repeats
  • Wed: Heavy Barbell Strength Following MTI’s Density Progression, Work Capacity
  • Thu: Run (1 Mile) or Bike (6 mile) Interval Repeats
  • Fri: Moderate Distance, Moderate Pace Run or Bike
  • Sat: Athletes Choice: Long, Easy Run or Bike

Common Questions:

Who is this plan appropriate for?
Experienced tactical and other high-impact athletes age 45-55. This plan includes olympic and functional fitness exercises and knowing your way around a weight room will easy your learning curve for the programming. 

How long with the Training Sessions take?
60-120 Minutes. Gym work is designed to take 60-70 minutes. Endurance days will extend to 120 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?
We use this term to describe the pace for your Chassis Integrity circuit and gym-based endurance efforts. Work through these efforts steadily, not frantically. Effort is moderate, not threshold.

What Equipment is Required?

  • Fully-equipped functional fitness gym including barbells/dumbells, plates, bumpers, rack, bench, plyo boxes, sandbag (40/60/80 pound)
  • Stop watch with countdown interval timer.
  • Optional – GPS running watch to make finding running/biking distance easy

What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 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.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator 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.

Required Equipment

What Equipment is Required?




  • Fully-equipped functional fitness gym including barbells/dumbells, plates, bumpers, rack, bench, plyo boxes, sandbag (40/60/80 pound)

  • Stop watch with countdown interval timer.

  • Optional - GPS running watch to make finding running/biking distance easy

Sample Training

Below is Week 1 from SF45 Bravo

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

MONDAY


SESSION 1
Obj: Strength, Chassis Integrity


Warm Up:


3 Rounds




  • 8x Box Squat @ 65/95#

  • 8x Push Ups

  • Instep Stretch


Training:


(1) Work up to 1RM Box Squat


RECORD 1RM


(2) 5 Rounds, Every 2 Minutes…




  • 4x Box Squat @ 80% 1RM


(3) Work up to 1RM Push Press


RECORD 1RM


(4) 5 Rounds, Every 2 Minutes…




  • 4x Push Press @ 80% 1RM


(5) 15 Minute Grind…




  • 5x Kneeling Plate Half Moon @ 25/45#

  • 5x 1-Sided Dead Lift @ 15/25#

  • 5x Slasher @ 16/20kg

  • 10x Good Morning @ 45/65#


(6) Foam Roll Legs and Low Back


Comments:


Parts (2) and (4) - you will get plenty of rest between rounds.


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

TUESDAY
SESSION 2
Obj: Endurance Assessment


Warm up:


4 Rounds




  • Run 100m

  • 10x Squats

  • 10x Push Ups

  • Instep Stretch


Training:


(1) Run 3 Miles for Time or Bike 6 Miles for Time


RECORD FINISH TIME


Note:
You can either run or bike today, but whichever you chose, you must do the same (run/bike) for the rest of this training plan.


If you chose to bike, do a brisk 10 minute warm up before the assessment.


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

WEDNESDAY
SESSION 3
Obj: Strength, Work Capacity


Warm Up:


3 Rounds




  • 8x Hinge Lift @ 65/95#

  • 8x Push Ups

  • Instep Stretch


Training:


(1) Work up to 1RM Hinge Lift


RECORD 1RM


(2) 5 Rounds, Every 2 Minutes…




  • 4x Hinge Lift @ 80% 1RM


(3) Max Rep Pullups


Women - unloaded
Men - @ 25# weight vest or back pack


RECORD MAX REPS


(4) 5 Rounds, Every 90 Seconds




  • 40% Max Reps Pull Ups (round up)


Women - unloaded
Men - @ 25# weight vest or back pack


(5) 8 Rounds for Time




  • 4x Shoulder Hold Lunge @ 12/16kg

  • 30x Step Ups @ 20”

  • 4x Scotty Bobs @ 15/25#


(6) Foam Roll Legs and Low Back


Comments:
Parts (2) and (4) - you will get plenty of rest between rounds.


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

THURSDAY
SESSION 4
Obj: Endurance - Speed Over Ground


Warm up:


4 Rounds




  • Run 100m

  • 10x Squats

  • 10x Push Ups

  • Instep Stretch

  • Training:


(1) 2 Rounds




  • Run 1 mile at “Per Mile Interval Pace” based on your SESSION 2 3-Mile Run Time and the MTI Running Interval Calculator.

  • Rest 6 Minutes between efforts


Note:
If you did the 6 Mile Bike assessment in SESSION 2, do this Today:


Warm Up:


10 minute Brisk Bike


Training:


(1) 2 Rounds


Bike 2 Miles at Threshold Pace


Rest 6 Minutes between efforts


Threshold = Fastest Possible


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

FRIDAY
SESSION 5
Obj: Endurance


Training:


(1) Run 4 Miles at a Moderate Pace


Moderate = Comfortable but Not Easy


Notes:


If you did the 6 Mile Bike assessment in SESSION 2, do this Today:


Training:


(1) Bike 10 Miles at Moderate Pace


Moderate = Comfortable but Not Easy


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

SATURDAY
SESSION 6
Obj: Endurance


Training:


(1) Run 6 Miles at a Easy Pace


Easy pace. Easy = you can speak in full sentences


Notes:


If you did the 6 Mile Bike assessment in SESSION 2, do this Today:


Training:


(1) Bike 15 Miles at Easy Pace


Easy pace. Easy = you can speak in full sentences

Show More

Fitness Programming Focused on
Mission-Direct Performance

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.

Questions?
Email: rob@mtntactical.com

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.