SF45 Charlie

$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.

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

SF45 Charlie is a 7-week, 6 day/week balanced training plan. 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 Charlie:

• Mon: Heavy Barbell Strength Following MTI’s TLU Progression, Chassis Integrity
• Tue: 1.5 Mile Run Assessment or 800m Interval Repeats
• Wed: Heavy Barbell Strength Following MTI’s TLU Progression, Short Work Capacity
• Thu: Gym-Based Endurance (40-60 minutes)
• Fri: Heavy Barbell Strength Following MTI’s TLU Progression, Chassis Integrity
• Sat: Long, Easy Run out to 10 miles

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. Saturday’s long run may 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

MONDAY
SESSION 1
Obj: Strength, Chassis Integrity


Warm Up:


3 Rounds




  • Barbell Complex @ 45/65

  • 6x Push Ups

  • Instep Stretch


Training:


(1) Work up to 1RM Power Clean


(2) 5 Rounds




  • 2x Power Clean @ 85% 1RM

  • Hip Flexor Stretch


(3) 6 Rounds




  • 4x Walking Lunge - increase load each round until 4x is hard, but doable

  • 4x Bench Press - increase load each round until 4x is hard, but doable

  • 5x Shoulder Dislocate


(4) 15 Minute Grind




  • 5x 1-Sided Dead Lift @ 15/25#

  • 5x Keg Lift @ 40/60# Sandbag

  • 5x Sandbag Burpee @ 40/60#


(5) Foam Roll Legs, Low Back


 

*******************
TUESDAY
SESSION 2
Obj: Endurance Assessment


Warm up:


4 Rounds




  • Run 100m

  • 10x Squats

  • 10x Push Ups

  • Instep Stretch


Training:


(1) Run 1.5 Miles for Time


RECORD FINISH TIME


 

*******************
WEDNESDAY
SESSION 3
Obj: Strength, Work Capacity


Warm Up:


3 Rounds




  • Barbell Complex @ 45/65

  • 6x Push Ups

  • Instep Stretch


Training:


(1) Work up to 1RM Hinge Lift


(2) 6 Rounds




  • 2x Hinge Lift @ 85% 1RM

  • Hip Flexor Stretch


(3) 6 Rounds




  • 4x Bench Press - increase load each round until 4x is hard, but doable

  • 4x Dumbbell Hang Power Clean - increase load each round until 4x is hard, but doable

  • 5x Shoulder Dislocate


(4) 4 Rounds




  • 300m Shuttle every 2:30


(5) Foam Roll Legs, Low Back


 

*******************
THURSDAY
SESSION 4
Obj: Gym Based Endurance


Training:


(1) 40 Minute Grind




  • 3x Sandbag Getup & Run @ 40/60#

  • 6x Sandbag Power Clean + Push Press @ 40/60#

  • 20x Step Ups @ 20"

  • (2) Foam Roll Legs, Low Back


 

*******************
FRIDAY
SESSION 5
Obj: Strength, Chassis Integrity


Warm Up:


3 Rounds




  • Barbell Complex @ 45/65

  • 6x Push Ups

  • Instep Stretch


Training:


(1) Work up to 1RM Incline Bench Press


(2) 6 Rounds




  • 2x Incline Bench Press @ 85% 1RM

  • Lat + Pec Stretch


(3) 6 Rounds




  • 3x Power Clean - increase load each round until 3x is hard, but doable, then immediately

  • 2x Broad Jump

  • Pigeon Stretch


(4) 15 Minute Grind




  • 15/15 Standing Founder

  • 8x Hinge Lift @ 65/95#

  • 15/15 Kneeling Founder

  • 8x Swings @ 20/24kg


(5) Foam Roll Legs, Low Back


 

*******************
SATURDAY
SESSION 6
Obj: Endurance


Training:


(1) Run 7 Miles at a Easy Pace


Easy pace. Easy = you can speak in full sentences

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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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