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Valor

$49.00

  • 7 weeks, 5 days/week
  • Gym work: barbell strength training and multi-modal work capacity efforts
  • Speed over Ground Assessed-based improvement for running and rucking
  • Calisthenic Strength Endurance assessment-based improvement for pull ups, push ups and sit ups
  • Good for Military Athletes looking for intense training to make gains across the board – strength, strength-endurance, work-capacity, and endurance (both running and rucking)
  • This training plan is one of the 195+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW

Valor is an intense 7-week, 5 day/week training program which combines classic barbell and bodyweight strength training, track-based endurance training, and intense, gym-based multi-modal work capacity efforts.

This plan is designed for Military Athletes looking to make gains across the board – strength, work-capacity, Chassis Integrity and endurance. Ir represents the latest evolution of our programming theory.

The focus of the plan’s endurance component is improving speed over ground in military modes – running and ruck-running. The plan deploys 3-mile ruck run and running assessments and 1-mile intervals based on the individual athlete’s assessment results. On Fridays, the plan has you running for distance at a moderate pace.

In addition to aerobic and anaerobic run endurance, the plan also trains bodyweight strength endurance for push ups, sit ups, and pull ups.

The work capacity component of the plan is gym-based and multi-modal. These efforts occur on Monday and Wednesday and have two distinct durations. Monday’s efforts are designed to last around 25 minutes. Wednesday’s three work capacity efforts are each 5 intense minutes long.

WEEKLY SCHEDULE:

Monday: Strength, Work Capacity (20-30 min), Chassis Integrity (most weeks)
Tuesday: 1-Mile Ruck Run Intervals @ 45#
Wednesday: Strength, Work Capacity (3x 5 minute), Chassis Integrity (most weeks)
Thursday: 1-Mile Unloaded Run Intervals
Friday: Gym-Based Endurance progressed to 60 minutes.

This is the second version of this training program, updated in March 2017.

COMMON QUESTIONS:

What equipment is required?

  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 45# of filler/load
  • 10# dumbbell, rubber rifle or sledge hammer to Ruck Run with
  • Stop watch
  • Foam Roller

Who is this plan appropriate for?
Valor is not appropriate for severely de-conditioned athletes. It is appropriate fit athletes who want to concurrently build strength and endurance.

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.

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 does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.

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 pla

What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

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.

Good Luck!

 

Questions? Email coach@mtntactical.com

Required Equipment

- Fully equipped functional fitness gym (barbells, racks, bumpers, plyo boxes, climbing rope, etc)
- Running track or known 3 mile and 1-mile distances
- Stopwatch
- 45 pound ruck, plus rubber rifle, 10# sledge hammer or 10# dumbbell for ruck running

Kudos

"Hands down the best programming I've tried, and I've done just about everything from crossfit to powerlifting. These guys over at Military Athlete know their shit. After just one 60 min strength/work capacity session I am completely humbled and beat to shit but feeling good. Exciting to see how the endurance work plays out."

- J

Sample Session

Below is the First Week from this Training Plan:

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

MONDAY
SESSION 1
Obj: Endurance Assessment - Ruck Run

Warm up:

3 Rounds
5x Walking Lunges
10x Push ups
10x Situps
Run 100m
Instep Stretch

Training: 

(1) 3-Mile Ruck Run for Time @ 45# plus 10# dumbbell, sledge hammer or rubber rifle

RECORD YOUR FINISH TIME.

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

TUESDAY
SESSION 2
Obj: Strength/Work Capacity, Chassis Integrity

Warm-up:

3 Rounds
8x Front Squat 45/65#
4x Scotty Bobs @ 15/25#
Instep Stretch

Training:

(1) 6 Rounds
4x Front Squat - increase load each round until 4x is hard, but doable
6x Kneeling Curl to Press - increase load each round until 6x is hard, but doable
Hip Flexor Stretch

(2) 8 Rounds For Time
5x Mr. Spectacular (12/16kg)
Run 400m or 50x Step ups
5x Ankles to Bar

(3) 15 Minute Grind
6x Sandbag Get Up (40/60#)
6x Kneeling Plate Half Moon (25/35#)
6x Standing Keg Lift (40/60#)
(4) Foam Roll Legs/Low Back

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

WEDNESDAY
SESSION 3
Obj: Assessment - Unloaded Run

Warm up:

3 Rounds
5x Walking Lunges
10x Push ups
10x Situps
Run 100m
Instep Stretch

Training: 

  1. Run 3 Miles for Time


RECORD YOUR FINISH TIME

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

THURSDAY
SESSION 4
Obj: Strength, Work Capacity, Chassis Integrity

Warm up:

3 Rounds
4x Renegade Man Makers @ 15/25#
8x Walking Lunges
2/4x Chin Ups
Instep Stretch

Training:

(1) 8 Rounds
3x Mr. Spectacular - increase load each round until 3x is hard, but doable
Rope Climb or 1/2x Tarzan Pull Ups
Hip Flexor Stretch

(2) 17 Rounds, Every Minute on the Minute ....

Rounds 1-5: 6x Box Jumps (24”), then 6x Burpees
Rest Round 6
Rounds 7-11: 6x Box Jumps (24”), then 6x Burpees
Rest Round 12
Rounds 13-17: 6x Box Jumps (24”), then 6x Burpees

**Note: Jump up, stand to full hip extension, and step off the box for the box jumps.

(3) 10 Minute Grind
15/15 Standing Founder
15/15 Low Back Lunge
15/15 Kneeling Founder
8x Hinge Lift (75/95#)

(4) Foam Roll Legs/Low Back

 

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

FRIDAY
SESSION 5
Obj: Endurance - Gym Based - 40 Minute

Training:

Set a Running Clock ….

(1) Minute 1-20
3x Sandbag Get Up and Run @ 40/60#
3x Standing Keg Lift @ 40/60#

(2) Minute 21-40
3x Renegade Man Makers @ 15/25#
20x Step Ups @ 20”

(3) Foam Roll Legs/Low Back

Comments:

Grind through today’s circuits, Work steadily, not frantically.

No rest between circuits, at minute 21, move right to Part (2).

 

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

Not Ready?

Complete Military On-Ramp Training Plan


"I developed this On-Ramp Plan specifically to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness." - Rob

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