“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 Delta is the fourth and final of a series of 4 training plans in this collection – Alpha, Charlie and Bravo are the the other 3 plans in this series. All four plans can be purchased together in a packet, HERE.
SF45 Delta is a 7-week, 6 day/week training plan with an emphasis on bodyweight strength and general aerobic endurance. Week 7 in the plan is an unload/re-assessment week.
This is the first version of this plan, published July 2017.
Strength – The Strength Programming in SF45 Delta breaks from Alpha, Bravo and Charlie in that the plan steps away from heavy, low-volume barbell-based strength training to focus exclusively on bodyweight strength training. SF45 Delta deploys three types of bodyweight strength training: Assessment-Based, Volume-Based, and Flow.
Assessment-Based: 3x Exercises are assessed for max reps: In-Place Lunges, Hand Release Push Ups and Pull Ups. The follow-on progressions are based on the athletes assessment results, and the exercises are re-assessed mid-cycle, and the progressions reset.
Volume-Based: SF45 Delta uses simple volume progression for three exercises on Tuesday: Mini Leg Blasters, Dips and Chin Ups.
Flow: Three separated bodyweight “Flow” circuits are deployed this cycle. Each circuit includes upper body pressing exercise(s), pulling exercise (including rope climbs) and lower body exercises. Progression is based on time – you’ll start at 20 minutes and extend to 30 minutes.
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 Delta, endurance work is time based, and we allow the athlete to choose the mode: running, hiking, biking, swimming, rowing, etc. You’ll train endurance 3x/week, including a long effort on Saturdays
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. SF45 Delta trains Chassis Integrity 2x/week.
Work Capacity – SF45 Delta’s work capacity efforts extend 20+ minutes and are multi-modal gym-based efforts combining a barbell strength movement with step ups, running, or both.
- Monday: Bodyweight Strength (Assessment Based), Chassis Integrity
- Tuesday: Body Strength (Volume Based), Work Capacity
- Wednesday: Moderate Paced Run
- Thursday: Bodyweight Strength (Flow Based), Chassis Integrity
- Friday: Moderate Paced Run
- Saturday: Long, Easy Run
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). Even though the strength training in SF45 Delta is bodyweight-based, the Chassis Integrity and Work Capacity efforts require equipment.
- 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.