le-whiskey

Whiskey

$49.00

• 6-Week, 4-5 day/week, 24-30x Session Training cycle which combines..
• Gym-based strength for lower and total body
• Strength and hypertrophy for upper body
• Multi-modal and sprinting-focused work capacity
• Chassis integrity and Tactical Speed, Explosive Power and Agility in the same cycle
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 6-week, 4-5 day/week, 24-30x Session Training Cycle combines gym-based strength for lower and total body, strength and hypertrophy for upper body, multi-modal and sprinting-focused work capacity, chassis integrity and Tactical Speed, Explosive Power and Agility in the same cycle.

Here is the weekly schedule:

Monday: Gym based strength (Total Body), Upper Body strength or hypertrophy and Chassis Integrity
Tuesday: Tactical Speed, Explosive Power or Agility work, 5-15 minute multi-modal and/or sprinting focused work
capacity
Wednesday: Gym-based strength (Lower Body),Upper Body strength or hypertrophy and Chassis Integrity (low back
focus)
Thursday: Tactical Speed, Explosive Power or Agility work, 5-15 minute multi-modal and/or sprinting focused work
capacity
Friday: Athlete’s Choice – Total Rest or 2-4 mile easy recovery run
Saturday& Sunday: Total Rest

Notes:
– Monday-Thursday Training Sessions are designed to last 45-50 minutes. Work briskly through these efforts.

– Tuesday & Thursday TAC SEPA work rotates through speed, explosive power and agility. You’ll train one of these attributes each day.

– Monday’s Chassis Integrity circuit combines a total body, anti-rotation and rotation core exercise. Wednesday’s Chassis Integrity work focuses on the low back/extension.

– Monday and Wednesday’s Upper Body work alternates between strength (3-5 reps/set) and hypertrophy (10-15 reps/set).

– Work Capacity efforts on Tuesday and Thursday. Two formats are deployed, 5 + 10 and 15. 5+10 = 5 minute effort, short rest, then 10 minute effort. 15 = one 15-minute effort. Every other day one work capacity effort will focus on loaded sprinting of some type … i.e. sprints in a 25# weight vest or IBA.

– Friday is athlete’s choice. If you’re feeling good and have the time, take and easy 2-4 mile recovery run. If not, total rest is fine.

– Rob Shaul

Questions? Email Rob@mtntactical.com

Required Equipment


  • Fully equipped functional fitness gym including barbells, bumpers, racks, dumbbells, plyo boxes and sandbags (40/60/80#)

Sample Session

SESSION 1


Obj: Strength, Chassis Integrity


Warm Up:


3 Rounds




  • 5x Hang Squat Clean @ 45/65#

  • 3x Scotty Bobs @ 15/25#

  • Instep Stretch

  • 3x Shoulder Dislocates


Training:


(1) 8 Rounds




  • 2x Hang Squat Clean - increase load each round until 2x is hard, but doable

  • Lat + Pec Stretch

  • 3x Bench Press - increase load each round until 3x is hard, but doable

  • Hip Flexor Stretch


(2) 20 Minute Grind




  • 6x Sandbag Getup @ 40/60#

  • 6x Kneeling Plate Halfmoon @ 25/35#

  • 6x Slashers @ 16/24kg


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


SESSION 2


Obj: TAC SEPA, Work Capacity


Warm up:


3 Rounds




  • 10x Goblet Squats @ 8/12kg

  • 10x Weighted Situps @ 25#

  • 4x 40-foot shuttle

  • Instep Stretch


Training:


(1) 4 Rounds




  • 5 Yard Sprint

  • Walk back to start

  • 10 Yard Sprint

  • Walk back to start

  • 15 Yard Sprint

  • Walk back to start


(2) Repeat (1) in 25# Vest/IBA


(3) 4 Rounds




  • Down/Back/Down Sprint from Prone


****Rest 30-45 Seconds


(4) Repeat (3) in Vest/IBA


(5) 5 Rounds, Every 60 Seconds




  • 6x Box Jumps @ 20”

  • 6x Burpees


****Rest 1-2 Minutes


(6) 5 Rounds for Time




  • 10x Swings @ 16/20kg

  • 5x Renegade Man Makers @ 15/25#

  • 10x Sit Ups


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


SESSION 3


Obj: Strength, Chassis Integrity


Warm Up:


3 Rounds




  • 8x Back Squat @ 65/95#

  • 2/3x Pull Ups

  • Hip Flexor Stretch

  • Foam Roll Upper Back


Training:


(1)8 Rounds




  • 3x Back Squat - increase load each round until 3x is hard, but doable

  • 5x Dislocates

  • 3x Weighted Pull Up - increase load each round until 3x is hard, but doable

  • Pigeon Stretch


(2) 4 Rounds




  • 20/20 Standing Founder

  • 20/20 Low Back Lunge

  • 20/20 Kneeling Founder

  • 10x Face Down Back Ext.


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


SESSION 4


Obj: TAC SEPA, Work Capacity


Warm up:


3 Rounds




  • 10x Goblet Squats @ 8/12kg

  • 10x Push Ups

  • 10x Box Jumps @ 20”

  • Instep Stretch

  • 5x Dislocates


Training:


(1) 5 Rounds




  • 3x Explosive Squat Jump @ 45/65# Barbell,


then …




  • 3x Explosive Squat Jump Unloaded

  • Lat + Pec Stretch


(2) 5 Rounds




  • 3x Explosive Bench Press @ 45/95#,


then immediately




  • 3x Clapping Push Up

  • Hip Flexor Stretch


(3) 15 Minutes wearing 25# weight vest or IBA




  • 3x Power Clean @ 55/95#

  • 15m Sprint

  • Walk back to Start


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


SESSION 5


Obj: Recovery or Total Rest


Training:


(1) Run 2-4 miles, easy, recovery pace


Or


Total Rest