Training Program for Athlete Suffering Arm Injury

$39.00

  • 6-week, 5 days/week
  • Designed to keep an athlete fit by training around their injury
  • Not a rehab program
  • This training plan is one of 200+ Plans included with an Athlete’s Subscription.

Description

This 6-week training program (30x total training sessions) is designed for athletes who suffered an arm injury and can’t use that limb for training. This program is designed to keep these athletes training hard and in the gym during their recovery.

This program is not a rehabilitation program or orthopedic program for your injured limb.
Instead, it aims to train around your injury by working your good arm, legs, core and lungs/heart. Leave your injured limb alone – only train your uninjured arm.

We’ve found that athletes who are able to train around injuries have higher spirits in general, and seem to recover quicker, and be stronger when they do recover, than athletes to do no training during their recovery. Your injury does not give you an excuse to quit training. We can work around it.

This is Version 2 of the plan, Updated November 2018.

PROGRAM DESCRIPTION

This training plan concurrently trains strength, work capacity, endurance and chassis-integrity by deployed 1-arm version of common exercises, and leg-only work capacity/endurance exercises.

** Note – This training plan trains your body around your injured limb, but this does include jumping (box jumps) and other exercises which might jostle the injured arm/shoulder. Your recovery needs to be far enough along to handle this type of activity to complete this program.

Strength:
This plan deploys a modified version of MTI’s TLU Strength Progression to train strength. It deploys leg only, and 1-Arm versions of common strength exercises. Each strength session deploys a train total body strength exercise, lower body strength exercise, upper body pull, and upper body press exercise. You’ll train strength 2-3 times per week.

Work Capacity:
Ten-minute, intense, work capacity events are prescribed using 1-arm and leg-only exercises. You’ll train work capacity 2-3 times per week.

Chassis Integrity:
We’ve modified select exercises from our chassis integrity exercise library to 1-Arm versions, and deployed these in three exercise circuits. You’ll train Chassis Integrity 2-3 times per week.

Endurance:
The plan deploys step ups, running and/or spinning on a stationary bike to train endurance, in either single mode events, or a simple circuit of two exercises. Endurance efforts are 30-40 minutes long and trained 2-3 times per week.

WEEKLY SCHEDULE

Below is a typical training week:

  • Monday – Strength, Work Capacity
  • Tuesday – Endurance, Chassis Integrity
  • Wednesday – Strength, Work Capacity
  • Thursday – Endurance, Chassis Integrity
  • Friday – Strength, Work Capacity

REQUIRED EQUIPMENT

Full set of dumbbells and/or kettlebells, bench or box for step ups, 20″ box for box jumps, stationary bicycle, stopwatch with repeating countdown timer (smartphone will work).

COMMON QUESTIONS

What if I can’t complete the exercises using the prescribed loads?
Drop, or “scale” the load or weight as necessary to meet the prescribed number of reps. For example, if the training session calls for 10x weighted sit ups with 45# and this is too, heavy, drop down to 35# or 25#, – whatever is required, to get 10 reps.

If the session calls for 4x Walking Lunges, is that 4x Total, or 4x Each Leg?
4x each leg – 8x total. This is the same for all single side exercises – if it calls for 4x Russian Twists, this means 4x each side, 8x total, Etc. The only exception is step ups. 50x Step ups = 50x Step ups total, 25x each leg.

Does a 1-Arm Exercise mean both arms – even my injured one?
No – the 1-Arm Exercises are intended only for your non-injured arm.

Won’t training my injured arm become too strong and unbalanced as compared to my injured arm?
Your uninjured arm will definitely become significantly stronger than your injured arm …. but don’t worry about it. Studies have shown that some of the strength gains in the uninjured limb migrate to the injured limb. Training the uninjured limb will help you recover faster.

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 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 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

 

Required Equipment

Full set of dumbbells and/or kettlebells, bench or box for step ups, 20" box for box jumps, stationary bicycle, stopwatch with repeating countdown timer (smartphone will work).

Sample Training

Below is the First Week from this Training Plan:



 

MONDAY
SESSION 1
Obj: Strength, Work Capacity


Warm up:


4 Rounds
8x 1-Arm Front Squat @ 8/12kg
8x 1-Arm Push Press @ 8/12kg
8x 1-Arm Sit Ups
Hip Flexor


Training:


(1) 6 Rounds
4x 1-Arm Hang Squat Clean + Push Press - Increase load each round until 4x is hard, but doable
8x 1-Arm Row - Increase load each round until 8x is hard, but doable (bend at waist, use only your good arm)
Toe Touch Complex


(2) 6 Rounds
3x 1-Arm Shoulder Hold Lunge - Increase load each round until 3x is hard, but doable
6x 1-Arm Curl to Press - increase load each round until 6x is hard but doable
Lat + Pec Stretch - Uninjured Arm


(3) 10 Minute AMRAP (As Many Rounds as Possible)
10x Box Jump @ 20"
5x 1-Arm Clean + Push Press @ 12/16kg


(4) Foam Roll Legs, Low Back



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


 

TUESDAY
SESSION 2
Obj: Endurance, Chassis Integrity


Training:


(1) Run, Spin or do Step Ups, for 30 Minutes (Athlete's Choice)


(2) 5 Rounds
10x 1-Arm Weighted Sit Ups @ 15/25#
5x 1-Arm Seated Russian Twist @ 12/25#
10x Face Down Back Extension


(3) Foam Roll Legs, Low Back



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


 

WEDNESDAY
SESSION 3
Obj: Strength, Work Capacity


Warm up:


4 Rounds
4x 1-Arm Craig Special @ 8/12kg
8x 1-Arm Push Press @ 8/12kg
8x 1-Arm Sit Ups
Hip Flexor


Training:


(1) 6 Rounds
5x 1-Arm Thruster - Increase load each round until 5x is hard, but doable
8x 1-Arm Dumbbell Bench Press - Increase load each round until 8x is hard, but doable
Elevated Pigeon Stretch


(2) 6 Rounds
5x 1-Arm Walking Lunge - Increase load each round until 5x is hard, but doable
5x 1-Arm Military Press - increase load each round until 5x is hard but doable
Lat + Pec Stretch - Uninjured Arm


(3) 8 Rounds for Time
25x Step Ups, Unloaded
15x 1-Arm Swings @ 8/12kg


(4) Foam Roll Legs, Low Back



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


 

THURSDAY
SESSION 4
Obj: Endurance, Chassis Integrity


Training:


(1) 3 Round Grind....
5 Minutes Step Ups
5 Minute Spin on Stationary Bike


Grind = Work steadily, not frantically


(2) 5 Rounds
10x 1-Arm Knees to Elbow
5x 1-Arm Seated Keg Lift @ 15/25#
10x 1-Arm Good Morning @ 15/25#


(3) Foam Roll Legs, Low Back



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


 

FRIDAY
SESSION 5
Obj: Strength, Work Capacity


Warm up:


4 Rounds
10x Squats
5x 1-Arm Thruster @ 8/12kg
8x 1-Arm Sit Ups
Hip Flexor


Training:


(1) 6 Rounds
3x - 1-Arm Craig Special - Increase load each round until 3x is hard, but doable
6x 1-Arm Push Press - Increase load each round until 6x is hard, but doable
Toe Touch Complex


(2) 6 Rounds
6x 1-Arm Hinge - Increase load each round until 6x is hard, but doable
6x 1-Arm Dumbbell Bench Press - increase load each round until 6x is hard but doable
Lat + Pec Stretch - Uninjured Arm


(3) 10 Rounds
40 Second Touch/Jump/Touch
20 Second Rest


Touch uninjured hand to the ground on both sides for part (3)'s Touch/Jump/Touch


(4) Foam Roll Legs, Low Back

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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.


 

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

COMMON QUESTIONS:

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.

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Yes, we do. Available for IOS and Android.

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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

Testimonials

"I am loving the MTI workouts. 8 weeks ago I got my labrum completely repaired. I started the arm injury training regiment after 1 week and it has been great. Despite being in a sling for 5 weeks I was able to maintain my fitness and feel somewhat normal. I can also say that since I started my physical therapy my progress has been accelerated. I honestly feel that keeping my fitness up is allowing me to recover faster as I notice drastic changes by the day in my ROM and strength in the repaired shoulder. Looking forward to being 100% so I can dive into another training program for backcountry skiing."
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