The SF45 training packet contains the four plans in MTI’s SF45 programming library: Alpha, Bravo, Charlie and Delta.
“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 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. Alpha, Bravo and Charlie deploy this type of strength training. SF45 Delta steps away from the barbell and deploys bodyweight strength training.
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 Loaded 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.
SF Packet Training Plans:
Four SF45 plans are included in this packet. Each SF45 plan is a 6x/week, 7 week training plan. Week 7 of each plan is an unload week, so the plans may be run back-to-back.
Click the links below and see the following chart for more specifics on each plan.
1) SF45 Alpha
2) SF45 Bravo
3) SF45 Charlie
4) SF45 Delta
What order should the plans be completed it?
We recommend the order listed above.
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
Can I see sample training before purchase?
Click on the individual plan links below, then click the “Sample Training” page tab to see the entire first week of programming.
The $79 Price for the packet represents a 30% savings over purchasing the plans individually and saves you $39!