Busy Operator I: Balanced Strength, Work Capacity, Endurance
$59.00
- 7 week, 5 day/week Training Plan specifically built for tactical athletes with minimal training time
- Plan deploys 35-45 minute long training sessions and concurrently trains strength, work capacity, chassis integrity, and endurance
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
This is an intense, 7-week, 5 day/week Balanced training cycle which concurrently trains strength, work capacity, chassis integrity, and endurance in relatively equal proportions.
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
FITNESS ATTRIBUTES
Strength
Busy Operator 1 trains strength using MTIs Density Progression Methodology, and focuses on just 3 exercises: Back Squat, Bench Press and Weighted Pull Ups. MTI’s Density Progression is a percentage-based progression based on a 1RM or max rep effort, and uses a set rep scheme and interval time to complete the prescribed reps. Density progression has proven to be a very efficient and effective strength progression methodology.
Work Capacity
Trained via 10-minute, multi-modal events.
Chassis Integrity
You’ll complete a 15 minute ART Circuits or Low Back Circute 2 times per week. ARE circuits deploy a Anti-Rotation, Total and Extension core exercise in the same circuit. Low Back Circuits deploy three low back and/or extension exercises in the same circuit.
Endurance
Trained via a 3-Mile Running Assessment and follow-on 1-mile repeats based on your assessment time.
WEEKLY SCHEDULE
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Chassis Integrity
REQUIRED EQUIPMENT
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 a 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.
Is carrying the 10# sledgehammer/dumbbell or rubber rifle necessary?
Yes – it mimics rucking with a rifle, and is great grip strength training.
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.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
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
- Fully equipped functional training gym (barbells, racks, bumper plates, plyo boxes, sandbags)- 25# weight vest or backapack
Sample Training
Below are the full training sessions from Week 1 in the Training Plan:
**************
MONDAY
SESSION 1
Obj: Strength Assessment
Warm up:
3 Rounds
- 10x Back Squat @ 65/95#
- 5x Scotty Bobs @ 15/25#
- 1x Pull Up
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) Work up to 1RM (1 Rep Max) Back Squat
RECORD LOAD
(2) Work up to 1RM Bench Press
RECORD LOAD
(3) Max Rep Pull Up wearing 25# Weight Vest or Backpack
Can't do 1x rep wearing the vest/Pack? Pull it and do a Max Rep Pull Ups Unloaded.
RECORD REPS
Comments:
How to work up to 1RM?
After the warm up, Add weight to the barbell and do 5 Reps.
Then add more weight and do 3 Reps.
Then add weight and do 1 Rep (single). Continue to add weight and do 1 Rep until you reach your 1 Rep Max. Aim to reach your 1RM by your 4th or 5th single.
For example, here is how I would work up to my 1RM Bench Press, after the warm up:
Round Reps Load
1 5 135
2 3 165
3 1 195
4 1 225
5 1 235
6 1 245 (1RM)
****************
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity
Warm up:
3 Rounds
Training:
(1) 4 Rounds
- 300m Shuttle Every 2:30
(2) 15 Minute Grind ...
- 5x Kneeling Plate Half Moon @ 45/35#
- 5x Keg Lift @ 40/60# Sandbag
- 5x Sandbag Clean + Press @ 40/60#
"Grind" = work steadily, not frantically through this circuit for 15 minutes
(3) Foam Roll Legs/Low Back
***************
WEDNESDAY
SESSION 3
Obj: Endurance Assessment
Warm Up:
4 Rounds
- 10x Squats
- 10x Push Ups
- Run 50m
- Instep Stretch
Training:
(1) Run 3 Miles for Time
RECORD FINISH TIME
********************
THURSDAY
SESSION 4
Obj: Strength
Warm up:
3 Rounds
- 10x Back Squat @ 65/95#
- 5x Scotty Bobs @ 15/25#
- 1x Pull Up
- Instep Stretch
- Lat + Pec Stretch
USE SESSION 1 RESULTS TO CALCULATE THE FOLLOWING LOADS/REPS
Training:
(1) 6x Back Squat @ 50% 1RM, then...4x Back Squat @ 75% 1RM
Then...
5 Rounds, Every 90 Seconds
- 4x Back Squat @ 80% 1RM
(1) 6x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM
Then...
5 Rounds, Every 90 Seconds
- 4x Bench Press @ 80% 1RM
(3) 5 Rounds, Every 90 Seconds
- 30% Max Rep Weighted Pull Ups @ 25#
Do unloaded pull ups if this is what you did for the SESSION 1 assessment
(4) Foam Roll Legs/Low Back
**************
FRIDAY
SESSION 5
Obj: Work Capacity, Chassis Integrity
Warm up:
3 Rounds
Training:
(1) 4 Rounds for Time
- 5x Renegade Man Makers @ 15/25#
- Run 200m
(2) 15 Minute Grind
- 10x Good Morning @ 45/75#
- 10x 1-Arm Hinge @ 25/35# dumbbell or 12/16kg kettlebell
- 15/15 Standing Founder
"Grind" = work steadily, not frantically through this circuit for 15 minutes
(3) Foam Roll Legs/Low Back
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