Tammy is the 7th Plan in our “Country Singer” series of plans for day-to-day general fitness programming for civilian athletes and refers to Tammy Wynette.
Tammy is a 7-week, 5 days/week training cycle which has a subtle work capacity.
Chassis integrity, endurance, and strength are also training in Tammy, but work capacity is prioritized.
Work Capacity
Tammy deploys multi-modal work capacity events with 10-minute duration. You’ll train work capacity four days per week.
Strength
Tammy’s strength work is MTI’s “Working Strength” programming methodology and avoids the barbell in favor of dumbbells and/or kettlebells. MTI defines “Working Strength” as the ability to complete multiple reps, or multiple rounds of low reps, at a relatively high percentage of your max effort strength for that particular exercise.
In general, instead of keeping the volume the same (sets x reps), in this cycle, we aim to keep the load the same and increase the volume. For example, one week you might finish 4 Rounds of 4 reps of 2-Handed Kettlebell Clean + Strict Press at 24kg, and then the next week I’ll ask you to use the same load and finish 4 Rounds of 5 reps each set.
Also – most of the strength circuits in this cycle don’t include a stretch or mobility drill like you may be used to with MTI Programming. For most strength circuits, we pair the prescribed kettlebell/dumbbell strength exercise with a pull up variation and ask you to work “steadily” through the circuit.
Don’t over think “steadily” – it’s okay to pause for a rest (you’ll need to!) or get a drink, just don’t try to take 5 minutes between sets, or work frantically through the circuit like it’s timed.
Finally – all the strength exercises used can be completed with either kettlebells or dumbbells. Use whichever you have and/or are more comfortable with.
Tammy trains strength two days per week, Mondays, and Thursdays, for the entire training session
Endurance
Tammy’s endurance work trains Speed Over Ground using a 1.5-mile run assessment, and follow-on 800m repeats based on your assessment time. You’ll train endurance 1 day/week this cycle.
Chassis Integrity
Tammy deploys ARE (Anti-Rotation, Rotational, Extension), and TRE (Total, Rotational, extension) chassis integrity circuits 2 times per week. These circuits are 20 minutes long.
Weekly Schedule
- Monday – Strength, Work Capacity
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength, Work Capacity
- Friday – Work Capacity, Chassis Integrity
Common Questions
How long should the training sessions take?
Each session should take around 60-75 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
What about stretching?
Mobility work is included in the warm-ups, and athletes can stretch and foam roll after running, however, overall strength and fitness are emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our→Website or through our Mobile App (Mtn Tactical Fitness) available for →IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
More Questions? Email coach@mtntactical.com
Disclaimer
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
This plan requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.
Below is the First Week from this Training Plan:
***************
MONDAY
SESSION 1
Obj: Strength, Work Capacity
Warm up:
2 Rounds
10x Goblet Squats @ 12kg
10x Hand Release Push ups
10x Swings @ 12kg
Instep Stretch
Lat + Pec Stretch
Training:
(1) 6 Rounds
4x Kettlebell Front Squat - increase load rapidly each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6
2/4x Pull Ups
(2) 6 Rounds
4x 2-Handed Kettlebell Clean - increase load rapidly each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6
4x Renegade Row @ 25/35# dumbbells or 12/16kg kettlebells
(3) 6 Rounds
4x 2-Handed Kettlebell Clean + Strict Press - increase load rapidly each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6
3/6x Chin Ups
(4) 8 Rounds for Time
8x Box Jumps @ 20/24”
8x Dumbbell Push Press @ 25/35#
(5) 2 Rounds
HAM - Hip Mobility Drill
Foam Roll Low Back
***************
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity
Warm Up
(1) 3 Rounds
8x Power Clean @ 45/65#
8x 5x Hand Release Push Ups
8x Walking Lunges
Instep Stretch
Training:
(1) 10 Rounds - Every Minute on the Minute
4x Power Clean @ 65/95#
4x Burpees
2x Jumping Lunges
*** Rest 3 Minutes
(2) 10 Rounds
30 Second 40-Foot Shuttle
30 Second Rest
(3) 20 Minute Grind
5x Backwards Sandbag Drag @ 40/60#
5x Kneeling Slasher @ 16/20kg
10x Hip Bridge
Grind = work steadily, not frantically through this circuit again and again for 20 minutes.
(4) 2 Rounds
20 Second Jane Fonda
***************
WEDNESDAY
SESSION 3
Obj: Endurance Assessment
Warm-up:
3 Rounds
8x Squat
8x Hand Release Push Ups
8x Sit Ups
Run 100m
Instep Stretch
Training:
(1) Run 1.5 Miles for Time
RECORD FINISH TIME
***************
THURSDAY
SESSION 4
Obj: Strength, Work Capacity
Warm up:
2 Rounds
10x Goblet Squats @ 12kg
10x Hand Release Push ups
10x Swings @ 12kg
Instep Stretch
Lat + Pec Stretch
Training:
(1) 6 Rounds
4x Kettlebell Front Squat - increase load rapidly each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6
2/4x Pull Ups
(2) 6 Rounds
4x 2-Handed Kettlebell Clean - increase load rapidly each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6
4x Renegade Row @ 25/35# dumbbells or 12/16kg kettlebells
(3) 6 Rounds
4x 2-Handed Kettlebell Clean + Strict Press - increase load rapidly each round and aim to get at your "hard but doable" load by round 3, and us this load "across" rounds 3-6
3/6x Chin Ups
(4) 7 Rounds for Time
4x Mr. Spectacular @ 16/20kg
4x Prone to Sprint
(5) 2 Rounds
HUG - Hip Mobility Drill
Foam Roll Low Back
***************
FRIDAY
SESSION 5
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
6x Walking Lunges
6x 40-Foot Shuttles
6x Alligator Push Ups
Instep Stretch
Training:
(1) 10 Rounds
150m Shuttle Every 1:15
**** Rest 3 Minutes
(2) 10 Rounds - Every Minute on the Minute
9x Swings @ 20/24kg
6x Weighted Sit Ups @ 35/45#
3x Jumping Lunges
(3) 20 Minute Grind …
2x Sandbag Clean & Run @ 40/60#
5x Kneeling Slasher to Halo @ 8/12kg
15/15 Low Back Lunge
Grind = work steadily, not frantically through this circuit again and again for 20 minutes.
(4) 2 Rounds
Toe Touch Complex
5x Shoulder Dislocate
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
- Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
Yes. Click HERE.
Is it true you guarantee your stuff works?
Yes. 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.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
Do you have a mobile app?
Yes, we do. Available for IOS and Android.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?
- Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.
Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
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. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com