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Stuck in a Motel Training Plan

$39.00

• 6-Week, 36 Session Training Plan
• Built around a Motel Fitness Room equipment – dumbbells, treadmill, flat bench, motel-sized swim pool
• AM Strength and Work Capacity Sessions are in motel fitness room
• PM “Recharge” sessions are a short run or Swim PT
• Includes a long Saturday run for you poor souls stuck in the motel over the weekend
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM DESCRIPTION
This 6-week, 36 session Motel 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.

Questions? Email coach@mtntactical.com

Required Equipment

Typical Equipment found in a Motel Fitness Room:
- Set of Dumbbells
- Flat Bench
- Treadmill
- Motel-sized swim pool (optional)

Sample Session

SESSION 1 - AM
Obj: Strength


Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#

Training:
(1)  6 Rounds
8x DB Thrusters - increase load each round until 8x is hard, but doable, then immediately ...
2x Burpees (be explosive!)
Hip Flexor Stretch

(2) 6 Rounds
8x DB Floor Press - increase load each round until 8x is hard, but doable
4x Hand Release Pushups
8x 1-Arm Row - increase load each round until 8x is hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch

(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch

SESSION 1 - PM

Run 30 Minutes, Moderate Pace
Moderate = comfortable but not easy

********************
SESSION 2 - AM
Obj: Work Capacity, Core

Warm up:
4 Rounds
5x DB Hang Squat Clean @ 15/25#
10x Push Ups
10x Sit Ups
Instep Stretch

Training:
(1)  6 Rounds for Time
5x DB Hang Squat Clean @ 25/35#
5x Clapping Push ups

Rest 3 Minutes

(1)  4 Rounds for Time
.25 Mile Treadmill Run
5x Renegade Man Makers @ 15/25#

(3) 4 Rounds
10x Flat Bench Knees to Elbows
60 Second Front Bridge
10x EO’s

SESSION 2 - PM

a) 300x Step ups .... OR ....

b) SWIM PT for 20 Minutes
Breast Stroke down back
5x Push ups
10x Air Squats
10x Flutter Kicks


******************
SESSION 3 - AM
Obj: Strength


Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#

Training:
(1)  6 Rounds
8x Walking Lunges - increase load each round until 8x is hard, but doable, then immediately ...
2x Jumping Lunges (be explosive!)
Hip Flexor

(2) 6 Rounds
8x Arnold Press - increase load each round until 8x is hard, but doable
4x Clapping Pushups
8x DB Pullover - increase load each round until 8x is hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch

(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch

SESSION 3 - PM

Run 30 Minutes, Moderate Pace
Moderate = comfortable but not easy

 

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: support@mtntactical.com