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.
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.
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.