This 6-week, 36 session training plan is designed to train strength, work capacity, endurance and durability for athletes stuck in a motel for an extended duration.
This program is designed around the equipment found in a typical business motel fitness room – a full set of dumbbells, flat bench and treadmill.
TRAINING SESSION SCHEDULE
We assume during your extended stay, your days are spent inside – doing classroom work, attending meetings,
manning a booth at a trade show …. typical business travel drudgery. This plan assumes you’ll want to get up early,
and train before the business day starts. Plus, when you return at the end of the day, you’ll need to get active again to
shake out the cobwebs and recharge. So the plan is made up of 2-a-Days, Monday through Friday.
Early AM Sessions are strength or work capacity/core focused, in the motel fitness room. These are short, focused sessions designed to last 45-60 minutes long.
Afternoon PM sessions aim to get you outside for a short run, or some “Swim PT” in the motel pool. For inclement weather, you can either run on a treadmill or do step ups in the fitness room. The program also includes a long run on Saturdays, if you’re stuck in the motel over the weekend.
How long should the training sessions take?
AM training sessions in the motel fitness room will take 45-60 minutes. PM sessions outside last 20-45 minutes.
Long weekend runs extend to 90 minutes.
How long should I rest between Rounds and Circuits for the Strength Sessions?
The strength circuits each have stretch or durability exercise. Consider this your working rest between rounds. Work
briskly, not frantically.
What if I can’t managed the prescribed loading for the Work Capacity Circuits?
The loading prescribed in the plan is for experienced, fit athletes. If it is obviously too heavy for you, “scale” the
loading down. The goal for these work capacity circuits is to get all the reps in the rounds “unbroken” – it should be
hard to do so, but ideally you’ll be able to get all the reps in. Load yourself accordingly.
What if I can’t keep up the Monday to Saturday Training Schedule?
If for any reason you cannot keep this Monday-Friday training schedule, do not skip a training session. Rather,
complete all the training sessions in succession. Whatever the schedule, always take one day a week, as total rest.
What does “5x DB Hang Squat Clean @ 15/25#” mean”?
“5x” is the number of Reps.
“DB” is short for Dumbbell.
“Hang Squat Clean” is the exercise.
“15/25#” is the loading. The lower weight is for women, higher for men – so women use 15# dumbbells, men us 25#
How do you count reps for Walking Lunges, Step Ups, Alternating Curls, DB Floor Press, Jumping Lunges,
Alternating Military Press, 1-Arm Row and Bench Press?
Walking Lunges – each leg is 1/2 rep, so 2x walking lunges = 2x each leg, 4x total
Step Ups – Prescribed number is the total, so 500x Step ups = 250x each leg
Alternating Curls and Military Press – each arm is 1/2 rep, so 2x curls = 2x each arm, 4x total
DB Floor Press – each arm is 1/2 rep, so 2x floor press = 2x each arm, 4x total
1-Arm Row and Bench Press – – each arm is 1/2 rep, so 2x 1-Arm Row = 2x each arm, 4x total
What is Swim PT?
Swim PT combines swimming and bodyweight cals in a circuit. This training plan includes two Swim PT circuits
which are options for the afternoon training. You don’t need an olympic-sized swimming pool to do Swim PT. I’ve
done it several times in typical motel swimming pools.
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.
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.