Busy Operator II: Strength Emphasis
$59.00
• Intense 7 week, 5 days/week training plan designed for tactical athletes with limited training time.
• Sessions are 35-45 minutes long
• Plan has a strength emphasis. Work Capacity, Chassis Integrity and Endurance are also trained.
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This is an intense, 7-week, 5 day/week cycle with a strength emphasis. Busy Operator II also, work capacity, chassis integrity, and endurance but strength is emphasized.
The training sessions in this plan are designed for tactical athletes who have limited daily training time, and are designed to last 35-45 minutes.
This is Version 3 of the Plan, Updated July 2019
Strength
Busy Operator II trains strength using MTIs Big 24 Progression Methodology, and focuses on 4 exercises: Hang Squat Clean, Push Press, Power Clean + Push Press and Weighted Chin Ups.
Work Capacity
Trained via 10-minute, multi-modal events.
Chassis Integrity
You’ll complete a 15 minute Chassis Integrity circuits one time per week. You’ll complete either a ARE circuit (Anti-Rotation, Total and Extension core exercise) or an ART circuit (Anti-Rotation, Rotation and Total Body Core exercise) in the same circuit.
Endurance
Trained via a 1.5 Mile Running Assessment wearing Individual Body Armor, 25# weight vest or 25# back pack and follow-on 800m repeats based on your assessment time.
Schedule
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Strength
- Thursday – Endurance
- Friday – Strength
EQUIPMENT NEEDED
This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes. In addition, you will need Individual Body Armor, 25# weight vest or 25# backpack.
COMMON QUESTIONS
How long will sessions last?
These training sessions are specifically designed to be completed in 30-45 minutes. Work briskly, but not frantically, through these training sessions.
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.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
Can I see sample training?
Click the “Sample Training” tab above to see the entire first week of programming.
What if I have more questions?
Email coach@mtntactical.com
Required Equipment
EQUIPMENT NEEDEDThis program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes. In addition, you will need Individual Body Armor, 25# weight vest or 25# backpack.
Sample Training
Below is the entire first week of programming in the plan:
**********
MONDAY
SESSION 1
Obj: Strength Assessment
Warm up:
3 Rounds
- Bronc Complex @ 45/65#
- 3x Scotty Bobs @ 15/25#
- 1/2x Chin Up
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 8 Rounds
- 3x Hang Squat Clean - Increase load each round until 3x is hard, but doable.
RECORD FINAL LOAD
(2) 8 Rounds
- 3x Push Press - Increase load each round until 3x is hard, but doable.
RECORD FINAL LOAD
(3) Foam Roll Legs, Low Back
***********
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity
Warm up:
3 Rounds
10x Goblet Squats @ 12kg
10x Sit Ups
Training:
(1) 5 Rounds for Time
- 4x Sandbag Cross Clean @ 40/60#
- 4x Prone to Sprint
(2) 15 Minute Grind ...
- 5x Dumbbell Pass Through @ 45/55#
- 5x Kneeling Slasher to Halo @ 12/16kg
- 15/15 Kneeling Founder
"Grind" = work steadily, not frantically through this circuit for 15 minutes
(3) Foam Roll Legs/Low Back
*********
WEDNESDAY
SESSION 3
Obj: Strength
Warm up:
3 Rounds
- Bronc Complex @ 45/65#
- 3x Scotty Bobs @ 15/25#
- 1/2x Chin Up
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 8 Rounds
- 3x Hang Squat Clean - See Loading Below
- Hip Flexor Stretch between rounds
(2) 8 Rounds
- 3x Push Press - See Loading Below
- 5x Shoulder Dislocate between rounds
- (3) Foam Roll Legs, Low Back
Loading for Parts (1) and (2): Drop 10# from SESSION 1’s finishing load and use this load for rounds 4-8. (see below & comments)
Round Reps Load
1 3x 65% of Finish Load
2 3x 75% of Finish Load
3 3x 85% of Finish Load
4-8 3x Finish Load - 10#
Comments:
Example for Part (1) - assume your Hang Squat Clean finishing load from SESSION 1 was 225. Here’s would be your loading for Part (1) today:
Round Reps Load
1 3x 145# (65% of 225#)
2 3x 170# (75% of 225#)
3 3x 190# (85% of 225#)
4-8 3x 215# (225 - 10)
Use the same methodology for Part (2).
************
THURSDAY
SESSION 4
Obj: Endurance
Warm up:
4 Rounds
- 5x In-Place Lunges
- 5x Hand Release Push Ups
- Run 50m
- Instep Stretch
Training:
(1) Run 1.5 Miles for Time wearing Individual Body Armor or 25# weight vest or backpack
RECORD FINISH TIME
(2) 2 Rounds
********
FRIDAY
SESSION 5
Obj: Strength
Warm up:
3 Rounds
- Bronc Complex @ 45/65#
- 3x Scotty Bobs @ 15/25#
- 1/2x Chin Up
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 8 Rounds
- 3x Hang Squat Clean - See Loading Below
- Hip Flexor Stretch between rounds
(2) 8 Rounds
- 3x Push Press - See Loading Below
- 5x Shoulder Dislocate between rounds
- (3) Foam Roll Legs, Low Back
Loading for Parts (1) and (2): Drop 10# from SESSION 1’s finishing load and use this load for rounds 4-8. (see below & comments)
Round Reps Load
1 3x 65% of Finish Load
2 3x 75% of Finish Load
3 3x 85% of Finish Load
4-8 3x Finish Load - 10#
Comments:
Example for Part (1) - assume your Hang Squat Clean finishing load from SESSION 1 was 225. Here’s would be your loading for Part (1) today:
Round Reps Load
1 3x 145# (65% of 225#)
2 3x 170# (75% of 225#)
3 3x 190# (85% of 225#)
4-8 3x 215# (225 - 10)
Use the same methodology for Part (2).
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