TLU Strength Training Plan

$39.00

• 6 Week, 5 Day/Week Strength Focused Training Plan which deploys MTI’s “TLU” Strength Progression Methodology.
• TLU Strength Progression is the best we’ve ever designed for “hybrid” athletes like mountain guide, soldiers, LE Officers and Fire/Rescue Personnel who have a broad range of fitness demands.
• TLU Methodology and has been deployed with SOF personnel, professional mountain athletes and high school athletes. It’s great all-around strength training.
– This plan is one of the 185+ plans which comes with an Athlete’s Subscription.

Product Description

When I began coaching in 2005 I would take other coaches’ strength progression design and apply to myself and athletes. I’d do what was printed, and find things that worked, and others that didn’t.

Next, I began to combine what worked from one coach, with what worked from another coach, into  ‘hybrid’ designs.

Finally, after a few years of this and with a solid grasp of the theory behind strength session design, I began designing my own progressions from scratch.

“TLU” Strength Session Design is the my first “original” strength progression design, and is the best strength programming I’ve created for “hybrid” mountain and tactical athletes who must also train other fitness attributes … endurance, work capacity, chassis integrity, climbing, etc.

“TLU” stands for Total Body, Lower Body, and Upper Body. Within a TLU strength session, each component is trained (total, lower, upper)  but with a differing intensity (loading) and volume (reps to per set and total reps per exercise). 

While we call it TLU, the session’s alternate the order evenly throughout a cycle (UTL, LUT, etc). For the first exercise, you will find your 1RM, followed by 5-6 Rounds of 2x @ 85% of 1RM. This is a heavy load, and total volume is 10-12 reps total.

The second exercise uses 6 rounds and 3-5 repetitions (18-30 reps total) at a “hard but doable” weight. It’s paired with a explosive body weight movement similar to the movement pattern of the lift, completed immediately after finishing the lift. A mobility movement finishes up the round and doubles as the rest period.

The third exercise has the highest volume, with 6 Rounds and 4-10 repetitions  (24-60 reps total). Again, this is paired with a body weight movement and mobility for each round.

TLU progression is a way to train strength frequently, without overtraining. But best of all, TLU sessions are fun! There’s lots of variety, we add complex training to develop power and athleticism, and the entire body gets strength trained in one session.

PROGRAM SPECIFICS

This is a 6 week, 5 day/week strength-focused training program deploying our TLU strength methodology. You’ll train strength 3 days/week, Monday, Wednesday and Friday.

On Tuesdays, you’ll complete a short, intense gym-based, multi-modal work capacity effort, followed by a Chassis Integrity circuit.

On Thursdays you’ll complete a mid-distance 3-4 miles easy run, followed by a low-back focused chassis integrity circuit.

Here is the Weekly Schedule:

  • Monday: TLU Strength (TLU)
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: TLU Strength (LUT)
  • Thursday: Easy Run, Chassis Integrity (low back)
  • Friday: TLU Strength (UTL)

COMMON QUESTIONS

Who is this plan appropriate for?
Anyone who wants to dedicate 6 weeks to building strength. We’ve deployed TLU programming with Special Forces, professional mountain athletes, office workers and high school sports teams. It’s awesome strength programming!

How Long should the strength sessions (Mon, Wed, Fri) Take?
60-75 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 75 minutes for the first couple weeks. But beginning week 3, you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.

If after Week 2 your are taking much longer than 65 minutes, you are resting too long between rounds and/or lingering with the mobility/stretch exercise too long.

If these sessions are taking 50 minutes, you aren’t lifting heavy enough. Each circuit is not a mini-Crossfit WOD. You want the load to be as heavy as possible, but still make the prescribed reps. Work briskly, but not frantically.

What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?
For Total Body Exercises, Do this:
Set of 3 Reps, …. add weight
Set of 2 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Power Clean + Push Press
Round   Reps   Load
1           3          95#
2           2          115#
3           1          135#
4           1          155#
5           1          160#
6           1          165# … 1RM

For Lower and Upper Body Exercises, Do this:
Set of 5 Reps, …. add weight
Set of 3 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Hinge Lift
Round   Reps   Load
1           5          135#
2           3          185#
3           1          225#
4           1          275#
5           1          295#
6           1          305#
7           1          315# …. 1RM

How long should it take to work up to my 1RM?
10-15 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.

What does “Increase load rapidly each round until hard but doable” mean?
Exactly what it says. Don’t over complicate it. The aim is to use the first 3 rounds of the exercise as a rapid warm up, and complete the last three at the “hard but doable” load. For example, below is how I would work up to 5x Walking Lunge: 

6 Rounds
5x Walking Lunge – increase load rapidly each round until 5x is hard but doable.
Round   Load
1           16kg
2           20kg
3           24kg
4-6        28kg

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 Equipment is Required?
Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 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?
On our “Exercises” page HERE

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.

What if I have more questions?
Email: rob@mtntactical.com

Required Equipment

What Equipment is Required?
Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags.

Sample Training

Below is Week 1 From the Training Plan:

MONDAY
SESSION 1
Obj: Strength


Warm Up:


3 Rounds




  • 5x Power Clean + Push Press @ 45/65#

  • 5x Walking Lunge

  • 10x Hand Release Push Ups

  • Instep Stretch

  • 5x Shoulder Dislocate


Training:


(1) Work up to 1RM Power Clean + Push Press


RECORD 1RM


(2) 5 Rounds




  • 2x Power Clean + Push Press @ 85% 1RM

  • Foam Roll Low Back


(3) 6 Rounds




  • 5x Walking Lunge - Increase load rapidly each round until 5x is Hard, but Doable, then immediately

  • 2x Jumping Lunge - Be Explosive!

  • Hip Flexor Stretch


(4) 6 Rounds




  • 4/8x Weighted Chin Up - Increase load rapidly each round until 4/8x his hard, but doable

  • 8x Kettlebell Floor Press - Increase load rapidly each round until 8x his hard, but doable

  • Lat +Pec Stretch


****************


TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity


Warm up:


3 Rounds

  • 10x Squats

  • 10x Push Ups

  • 10x Sit Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch


Training:


(1) 20 Rounds


Suicide Sprint every 30 Seconds


(1) 15 Minute Grind




  • 5x 1-Sided Hinge Lift @ 15/25#

  • 5x Slasher @ 16/20kg

  • 5x Sandbag Getup @ 40/60# - Alternate shoulders each round


(2) Foam Roll Legs, Low Back


****************


WEDNESDAY
SESSION 3
Obj: Strength


Warm Up:


4 Rounds




  • 8x Back Squat @ 65/95#

  • 4x Scotty Bob @ 15/25#

  • Instep Stretch

  • 5x Shoulder Dislocate


Training:


(1) Work up to 1RM Back Squat


RECORD 1RM


(2) 6 Rounds




  • 2x Back Squat @ 85% 1RM

  • Hip Flexor Stretch


(3) 6 Rounds




  • 5x Weighted Pull Up - Increase load rapidly each round until 5x is Hard, but Doable, then immediately

  • 3x Ball Slam @ 20#


Lat + Pec Stretch


(4) 6 Rounds




  • 4x Thruster - Increase load rapidly each round until 4x his hard, but doable, then immediately …

  • 2x Burpee - Be Explosive!

  • Foam Roll Low Back


*****************


THURSDAY
SESSION 4
Obj: Endurance, Chassis Integrity


Training:


(1) Run 3 Miles at an Easy Pace


Easy = you can speak in full sentences


(2) 10 Minute Grind




  • 15/15 Standing Founder

  • 10x Hinge Lift @ 55/75#

  • 15/15 Kneeling Founder

  • 10x Swings @ 16/20kg


(3) Foam Roll Legs, Low Back


**************


FRIDAY
SESSION 5
Obj: Strength


Warm Up:


4 Rounds




  • 8x Bench Press @ 45/95#

  • 8x Box Jumps @ 20”

  • 4x Walking Lunge

  • Instep Stretch

  • 5x Shoulder Dislocate


Training:


(1) Work up to 1RM Bench Press


RECORD 1RM


(2) 6 Rounds




  • 2x Bench Press @ 85% 1RM

  • Pigeon Stretch


(3) 6 Rounds




  • 3x Power Clean - Increase load rapidly each round until 3x is Hard, but Doable, then immediately

  • 2x Seated Box Jump @ 20/24”

  • Hip Flexor Stretch


(4) 6 Rounds




  • 8x Front Squat - Increase load rapidly each round until 8x his hard, but doable

  • Rope Climb or 3x Tarzan Pull Ups

  • Foam Roll Low Back

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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: rob@mtntactical.com

Testimonials

Coach,


Just a quick shout. The new TLU strength program you made is great! Loving the strength gains without the loss in endurance.


I can walk right into a 5 mile run and complete it in under 40 minutes without straining. Same with weighted rope climbs, pushup/situp events, etc.


Thanks again for the great program.
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