Bodyweight Foundation
$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.
- Best for those focusing on bodyweight training, or those who want to jumpstart their fitness.
- Don’t be fooled by “bodyweight” – regardless of your incoming fitness, this plan will push you.
- Version 2 of the plan, updated in June 2017.
- This training plan is one of the 450+ Plans included with an Athlete’s Subscription.
Description
Version 2 – June 2017
This 6-week bodyweight training program is designed for both fit, and new athletes who want to focus on bodyweight training or jumpstart their fitness. You’ll train six days a week for six weeks, totaling 36 training sessions. You’ll train Monday through Saturday and take Sundays off.
This is a total body strength and conditioning training program. It includes bodyweight strength training for your lower body, upper body and core, as well power training and aerobic endurance.
This training program is assessment based. It deploys bodyweight calisthenics and running assessments the first training session of week 1, week 3, and week 6. The follow-on progressions are based upon the athlete’s assessment results.
This way the training plan automatically “scales” to the incoming fitness level of the individual athlete. Because it is assessment based, this program is appropriate for both new and possibly unfit athletes, as well as experienced, fit athletes. Everyone will be pushed and will benefit.
Further, because it is assessment based, this program can be used in a group fitness setting with a wide variety of athlete fitness levels.
WEEKLY SCHEDULE
- Monday: Bodyweight Calisthenics Progression, Sprints
- Tuesday: 800m and 1-mile Intervals, Core/Low Back
- Wednesday: Bodyweight Calisthenics Progression, Shuttles
- Thursday: (Week 1-3) Long easy run, (Week 4-6) 1-Mile Intervals, Core/Low Back
- Friday: Bodyweight Calisthenics Progression, Sprints
- Saturday: Long easy Run
- Sunday: Rest
REQUIRED EQUIPMENT
Two pieces of equipment are required to complete this plan:
- Pull-up bar
- Wristwatch with stopwatch and interval timer (Timex Ironman is best)
Optional Equipment:
- 4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc.)
- 400m Track for Running Assessments and Interval Distances
- GPS Watch with pace and distance. This will just make running intervals easier.
- Foam Roller – can help with soreness
CALISTHENICS PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last Assessment in the program (Sessions 1, 13, and 31).
Example (1):
Athlete performs 40x Squats, 25x Hand Release Push-ups, and 10x Pull-Up Bar Heel Tap during Session 1’s calisthenics assessment. Session 3 calls for:
(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Rep Pull-Up Bar Heel Tap
Which means …..
40% of 40x Squats = .4 x 40 = 16x Squats
40% of 25x Hand Release Push Ups = .4 x 25 = 10x Hand Release Push Ups
40% of 10x Pull-Up Bar Heel Taps = .4 x 10 = 4x Pull Up Bar Heel Taps
So … This athlete would grind through 5 rounds of:
16x Squats, then…
10x Hand Release Push Ups, then …
4x Pull Up Bar Heel Taps
RUN TRAINING AND WEBSITE RUN CALCULATOR
This program uses assessments and scaled progressions for your runs, as well. Session 1 has you completing a 1.5 mile run assessment for time. Session 13 has you completing a 3-mile run assessment for time.
During the follow-on running sessions, you complete two types of running intervals. First will be shorter intervals at a faster pace than your run assessment. For example, after the 1.5-mile assessment, you’ll run 800m intervals.
Second will be longer, but slower, easy runs for time. For example, a 45 minute run at your “easy” pace.
The paces you’ll run for both the shorter intervals and the longer easy runs are dictated by your assessment completion time. This way they are “scaled” to the individual athlete.
You’ll find these paces using our Run Calculator here: http://mtntactical.com/exercises/running-calculator/
The calculator is self-explanatory. Enter your assessment distance, and finish time, and it spits out your interval and easy run pace.
COMMON QUESTIONS
How long should the training sessions take?
Each session should take around 60-75 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
What Equipment is Required?
Two pieces of equipment are required to complete this plan:
- Pull-up bar
- Wristwatch with stopwatch and interval timer (Timex Ironman is best)
Optional Equipment:
- 4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc.)
- 400m Track for Running Assessments and Interval Distances
- GPS Watch with pace and distance. This will just make running intervals easier.
- Foam Roller – can help with soreness
What about stretching?
Mobility work is included in the warm-ups, and athletes can strength and foam roll after running, however, overall strength and fitness are emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.
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. You are encouraged to do it before purchasing.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
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
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
Two pieces of equipment are required to complete this plan:- Pull-up bar
- Wrist watch with stopwatch and interval timer (Timex Ironman is best)
Optional Equipment:
- 4x Cones to mark shuttle distances (though anything will do - towels, shirts, etc.)
- 400m Track for Running Assessments and Interval Distances
- GPS Watch with pace and distance.
- Foam Roller - can help with soreness
Sample Training
Below is the First Week from this Training Plan:
***************
SESSION 1
Obj: Assessment
Warm up:
3 Rounds
10x Squats
5x Hand Release Push ups
10x Situps
Instep Stretch
Lat + Pec Stretch
Training:
(1) Max Squats in 60 Sec.
(2) Max Hand Release Push Ups in 60 Sec.
(3) Max Pull-Up Bar Heel Tap in 60 Sec.
(4) Max In-Place Lunges in 90 sec.
(5) Max Pull Ups (men), Horizontal Pull Ups (women) in 60 sec.
(6) Max EOs in 90 sec.
(7) Max Dips (men), Bench Dips (women) in 60 sec.
(8) Max Face Down Back Extension in 90 sec.
Rest 10 Minutes
(9) Run 1.5 Miles for Time
RECORD YOUR SCORES
Comments:
You can stop and rest during the timed events. Just keep working the entire time and get as many reps as possible. Rest as needed between events, but no longer than 3 minutes.
Pull Up Bar Heel Taps - Can’t get one? Do 60 seconds max Sit ups instead for assessment and follow on intervals
Pull Ups - Can’t get one? Do 60 seconds max Horizontal Pull Ups instead for assessment and follow on intervals
Push Ups - go to your knees if necessary.
Dips - pause at the top and bottom of every rep.
In-Place Lunge Counting - each foot counts as one rep.
***************
SESSION 2
Obj: Aerobic Endurance, Core Strength
Warm Up:
3 Rounds
Run 200m
Instep Stretch
Training:
(1) 3 Rounds
800m Run @ Interval Pace
using the MTI Running
Calculator and results
from SESSION 1
Rest 3 min between runs
(2) 2 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
Hip Flexor Stretch
Comments:
Enter your SESSION 1,
3-mile assessment time into the website Run Interval Calculator to determine today’s run pace.
***************
SESSION 3
Obj: Strength Endurance
Warm up:
3 Rounds
10x Squats
5x Hand Release Push ups
10x Situps
Instep Stretch
Lat + Pec Stretch
Training:
(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Pull-Up Bar Heel Tap
(2) 5 Rounds
40% Max Rep In-Place Lunges
40% Max Rep Pull Ups
40% Max Rep EOs
(3) 5 Rounds
40% Max Rep Dips/Bench Dips
40% Max Rep Face Down Back Extension
(4) 8 Rounds
30 Second 40-Foot Shuttle
30 Seconds Rest
Comments:
You’ll need Session 1’s exercise max rep totals for today’s training session. “Grind” through parts (1), (2) and (3) - work briskly, but not frantically.
Break sets if necessary, but be sure to get all the prescribed reps in.
***************
SESSION 4
Obj: Aerobic Endurance, Core Strength
Training:
- 30 Minute Run @ “Easy Per Mile Pace” using the MTI Running Calculator and results from SESSION 1
(2) 2 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
Hip Flexor Stretch
***************
SESSION 5
Obj: Strength Endurance
Warm up:
3 Rounds
10x Squats
5x Hand Release Push ups
10x Situps
Instep Stretch
Lat + Pec Stretch
Training:
(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Pull-Up Bar Heel Tap
(2) 5 Rounds
40% Max Rep In-Place Lunges
40% Max Rep Pull Ups
40% Max Rep EOs
(3) 5 Rounds
40% Max Rep Dips/Bench Dips
40% Max Rep Face Down Back Extension
(4) 8 Rounds
30 Second 40-Foot Shuttle
30 Seconds Rest
Comments:
You’ll need Session 1’s exercise max rep totals for today’s training session. “Grind” through parts (1), (2) and (3) - work briskly, but not frantically.
Break sets if necessary, but be sure to get all the prescribed reps in.
***************
SESSION 6
Obj: Aerobic Endurance
Training:
- 45 Minute Run @ “Easy Per Mile Pace” using the MTI Running Calculator and results from SESSION 1
(2) Stretch/Foam Roll
Testimonials
"I transitioned to your plans around the time that COVID hit because as a combat arms officer, they strike the right balance of strength, work capacity, and endurance. I find your plans much more relatable to my job requirements than any other CrossFit based plans such as CompTrain or Brute Body. I think a lot of these plans try to achieve other goals. I have had very positive results and experiences with your Big 24 based plans and your Bodyweight Foundation Plan.
I had taken a break due to training requirements from heavy barbell work and through the Big 24 based plan (canvas I think?) I was able to get back a good 30lbs per lift.
In November I deployed and went through a 33-day quarantine, which initially was thought to be only 14 days. I transitioned to the Bodyweight Foundation Plan and I have to say that despite no control over what the army was feeding me, I maintained good muscular endurance and was able to get back some mileage that I had not done in a while. I maybe lost a little bit of top end strength once I had a barbell but not as much as if I would’ve done another program.
I have recommended your Athlete's Subscription to several members of my unit and a few have become new subscribers. Your constant tweaking of the plans and mini studies are great and I can’t wait to start another plan now that I have more access to equipment.
- Started Body Wt Foundation late summer/early fall last year. As I said before the leg work really loaded my legs making running difficult. However, I did get in better shape and as usually happens when I get in better shape I started running more which for me is a good, happy thing.u
- Then I started dryland ski training in November. Intense as you said. After 1st week my lower calf muscles were too sore to run or do the jumping exercises. I rested them for about a week and got back to running and then I just started the jumping lunges without weight again. I continued without weight and was fine.
- I spent 2+ weeks at JH and Grand Targhee and felt really really good. Going pretty hard with my teenage son so I feel like I was well prepared. Thank you!
- Conclusion....I turn 61 tomorrow... I should have eased into the dryland and started without weight on the jumping stuff. My body response reminded me of starting speed work after building base of steady running when my lower calves would get really sore but of course when I was 20 it was just soreness, not debilitating.
- I did hurt my shoulder skiing but I didn't miss a day. I finally had it Xrayed last week and I actually cracked humerus right below the head. So working around that now. Hurts most when sleeping which seems weird.
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"My training plan has been absolutely wonderful. I’m a Marathoner, and I was looking for something that would incorporate running and strength without killing me and making my runs intolerable. This plan has been instrumental in helping me pick up some speed, and I love the way it’s laid out. Thank you for the opportunity to provide feedback. I look forward to future plans through MTI as I continue my running journey. "
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"I just wanted to thank you for your programs. I am currently halfway through the Bodyweight Foundation program. After years of inactivity due to injuries, surgeries, and the mental health struggles that accompany chronic pain, I used to shy away from physical activity in any form. Not anymore. So far I have lost 10 lbs and have toned up. More importantly I feel great and look forward to the next workout. I really like how the program is scaled and based of my max instead of an arbitrary amount of reps. I also like how simple yet effective the exercises are. I plan to complete the program and start it again hoping to transition from sit-ups to pull up bar heel taps. I think that the program will still be effective and challenging even if I cannot transition from one exercise to the other due to the way it’s designed."
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"Love love love LOVE your Body Weight Foundation so far! Today was Session 14 and I did not think 800s would EVER be that easy for me. Your program is AMAZING and follows the KISS principle of "Keep It Simple Stupid". Thank you SO much for creating these. I'm looking forward to the Body Weight 1 Training Plan when I'm finished with the current. "
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"Rob,
Wanted to take a minute and thank you for the advice and input. As you suggested, I modified the BWF by replacing pull-ups with bent over rows and adjusted the cardio to mostly walking with mild intervals of jogging for no more than a couple of minutes at a time. He started out only doing 3 rounds of each exercise and is now up to 5. I do everything with him so he is more motivated and doesn’t have to do it alone which is creating some good quality time for us.
Bottom line - Using this plan and the suggested meal plan which he easily adapted to…he has dropped 25 pounds already and more importantly is feeling healthier and more confident in his ability to do things.
Thanks Brother!"
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Bodyweight Training Packet
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