Bodyweight Build
$49.00
- 6- Week, 6 days/ week Training Plan
- Total Body Strength & Conditioning, including bodyweight strength training, sprinting and unloaded running for aerobic endurance.
- Includes assessments and is scaled to the individual athlete.
- Don’t be fooled by “bodyweight” – regardless of your incoming fitness, this plan will push you.
- This training plan is one of the 300+ Plans included with an Athlete’s Subscription.
Description
Bodyweight Build is an intense 6-week, 6 Day/week multi-modal, training cycle which trains strength, work capacity, chassis integrity (functional core) and endurance, concurrently.
Bodyweight Build is the second training plan in MTI’s Bodyweight Packet of plans. These plans are deploy professional-level strength and conditioning programming for athletes who want to train with bodyweight only or who have limited equipment. The only pieces of equipment required for these plans is a pull up bar and a foam roller.
This is Version 1 of this training plan, built March, 2023.
Strength Programming
Bodyweight Build deploys two types of bodyweight strength training: (1) Leg Blaster Progression; (2) MTI’s “Bodyweight Flow” programming.
Leg Blasters are MTI’s primary bodyweight lower body strength training tool, and are used extensively in our mountain programming for peak bagging, ultra running, alpine climbing, and alpine skiing.
“Bodyweight Flow” deploys 2-8 bodyweight exercises in a circuit the athlete works through at a steady pace for an extended time (20-30 minutes). The exercises are choreographed so the athlete can “flow” from one exercise to the next is a smooth manner.
Work Capacity
Bodyweight Build deploys short (6-11 minute), intense, multi-modal work capacity efforts which pair bodyweight exercises with running/sprinting, and/or repeat shuttle sprint efforts.
Chassis Integrity (functional core)
Trained via bridging on Mondays and Thursdays, and 4-exercise bodyweight core exercises on Tuesdays and Fridays
Endurance
Trained via a moderate-paced, 3-6 mile unloaded runs.
Weekly Schedule:
- Monday: Leg Blasters, Front Bridges, Work Capacity
- Tuesday: Bodyweight Flow, Chassis Integrity
- Wednesday: Moderate-Paced Run
- Thursday: Leg Blasters, Front Bridges, Work Capacity
- Friday: Bodyweight Flow, Chassis Integrity
- Saturday: Moderate Pace Run
- Sunday: Total Rest
Required Equipment
- Pull Up Bar
- Foam Roller
COMMON QUESTIONS
How long will sessions last?
All sessions are designed to last 45-60 minutes. However, the running in the plan pushes to 6 miles and depending on your running speed, this may take over 60 minutes.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead.
What does “5/10x Push Ups” mean?
Women do 5x push ups, men do 10x push ups.
What if I have more questions?
Email coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
Required Equipment- Pull Up Bar
- Foam Roller
Sample Training
Below is the entire first week of programming from the plan:
*********
MONDAY
SESSION 1
Obj: Strength, Bridging, Work Capacity
Warm-up:
3 Rounds
- 10x Squats
- Instep Stretch
- 5x In-Place Lunges
- Hip Flexor Stretch
- 10x Sit Up
- Lat + Pec Stretch
Training:
(1) 10 Rounds
- Mini Leg Blaster
- Rest 60 Seconds
(2) Max Plank for Time
RECORD RESULT
**** Rest 5 Minutes
(3) 3 Rounds
- 30% Max Plank Time
- Rest 60 Seconds.
Example: You scored a 3:15 max effort Plank for your assessment ...
3:15 = 3 x 60 = 180 + 15 = 195 seconds.
195 x .3 = 58.5 or 59 seconds (round up). For Part (3) do ...
3 Rounds
- 59 second Plank
- 60 Seconds Rest
(4) Work Capacity ...
- 3 Minutes Prone to Sprint (max effort)
- 1 Minute Rest
- 3 Minutes Prone to Sprint (max effort)
- 1 Minute Rest
- 3 Minutes Prone to Sprint (max effort)
(5) 2 Rounds
*****************
TUESDAY
SESSION 2
Obj: Bodyweight Flow Strength, Chassis Integrity
Warm-up:
3 Rounds
Training:
(1) 20 Minute Grind ....
- 5x Squat
- 5x Squat Jump
- 5x Push Up
- 5x Clapping Push Up
- 3x Burpees
- 2/4x Pull Ups
"Grind" = work steadily, not frantically through the exercises in this circuit again and again for the prescribed number of rounds or time.
(2) 15 Minute Grind ...
- 5x Elevated Plank Walk Up
- 10x EOs
- 10x Seated Russian Twist - Unloaded
- 30/30 Standing Founder
(3) 2 Rounds
*****************
WEDNESDAY
SESSION 3
Obj: Moderate Pace Run
Training:
(1) Run 3 miles at a Moderate Pace
"Moderate" = comfortable but not easy.
(2) 2 Rounds
- Instep Stretch
- Foam Roll Quads, Low Back
****************
THURSDAY
SESSION 4
Obj: Strength, Bridging, Work Capacity
Warm-up:
3 Rounds
- 10x Squats
- Instep Stretch
- 5x In-Place Lunges
- Hip Flexor Stretch
- 10x Sit Up
- Lat + Pec Stretch
Training:
(1) 10 Rounds
- Mini Leg Blaster
- Rest 60 Seconds
(3) 6 Rounds
- 30% Max Plank Time
- Rest 60 Seconds.
Example: You scored a 3:15 for your SESSION 1, max effort Plank assessment ...
3:15 = 3 x 60 = 180 + 15 = 195 seconds.
195 x .3 = 58.5 or 59 seconds (round up). For Part (3) do ...
6 Rounds
- 59 second Plank
- 60 Seconds Rest
(4) 6 Minute AMRAP (As Many Rounds as Possible in 6 Minutes)
- 3x In-Line Lunge
- 3x Burpees
- 100m Shuttle (Down 25m, back 25m, down 25m, back 25m)
(5) 2 Rounds
******************
FRIDAY
SESSION 5
Obj: Bodyweight Flow Strength, Chassis Integrity
Warm-up:
3 Rounds
Training:
(1) 20 Minute Grind ....
- 3x In-Line Lunge
- 3x Walking Lunge
- 3x Jumping Lunge
- 3x Hand Release Push Ups
- 3x Push Up
- 3x Clapping Push Up
- 2/4x Chin Up
"Grind" = work steadily, not frantically through the exercises in this circuit again and again for the prescribed number of rounds or time.
(2) 15 Minute Grind ...
- 30/5/30 Sean Special
- 5/10x Ankles to Bar
- 5x Side Plank Raise
- 30 Second Superman Hold
(3) 2 Rounds
- 3rd World Squat Stretch
- Foam Roll Legs, Low Back
*****************
SATURDAY
SESSION 6
Obj: Moderate Pace Run
Training:
(1) Run 4 miles at a Moderate Pace
"Moderate" = comfortable but not easy.
(2) 2 Rounds
- Instep Stretch
- Foam Roll Quads, Low Back
Our Stuff Works. Guaranteed.
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- Only equipment needed is a pull up bar and a foam roller
- Save 20% over purchasing the plans individually!
- This packet is included with an Athlete’s Subscription.
Bodyweight Training Packet
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