Core Strength Bodyweight Only
$39.00
• 7 weeks, 5 days/week, 35x Total Training Sessions
• 30-40 minute, core strength bodyweight-only sessions
• Program can be completed alone or as a supplemental program (can be done concurrently with another program)
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Core Strength Bodyweight Only is 5 day/week, 7-week training cycle focused on midsection strength. The training sessions are designed to take 30-40 minutes, can be completed in isolation, or can supplement other training.
This is Version 2 of the plan, updated October 2018.
PROGRAM STRUCTURE
This training program deploys three separate bodyweight-only, core strength assessments, Alpha, Bravo and Charlie, and bases follow-on progressions based on your assessment results. In this way, the program automatically “scales” to your incoming fitness. As your fitness improves, the plan automatically “scales” to your improvement and keeps pushing you.
Each assessment includes a bodyweight core strength flexion, rotation, extension, and isometric exercise.
WEEKLY SCHEDULE
You’ll complete either an assessment or assessment work on Monday, Wednesday and Friday. On Tuesday and Thursday, you’ll complete an extension focused isometric circuit. Here is the weekly schedule:
- Monday: Assessment or Assessment Work
- Tuesday: Extension/Isometric Core Circuit
- Monday: Assessment or Assessment Work
- Tuesday: Extension/Isometric Core Circuit
- Friday: Assessment or Assessment Work
REQUIRED EQUIPMENT
- Stopwatch with Repeating Countdown Timer (smartphone will work)
- 12-20″ bench, chair or ledge
COMMON QUESTIONS
How long will these sessions last?
Sessions will take 30-40 minutes.
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.
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
- Stopwatch with Repeating Countdown Timer (smartphone will work)
- 12-20" bench, chair or ledge
Sample Training
Below is the entire first week of this training plan.
MONDAY
SESSION 1
Obj: Core Assessment Alpha
Warm up:
3 Rounds
8x Squats
8x Hand Release Push ups
8x Sit Ups
Instep Stretch
Assessment:
(1) Max Rep Sit Ups in 2 Minutes
*** Rest 3 Minutes
(2) Max Rep Face Down Back Extension in 2 Minutes
*** Rest 3 Minutes
(3) Max Rep Seated Russian Twists (unloaded) in 2 Minutes
*** Rest 3 Minutes
(4) Max Rep Heel Touches in 2 Minutes
RECORD RESULTS
(5) 5 Rounds - Grind
30% Max Rep Sit Ups
30% Max Rep Face Down Back Extension
30% Max Rep Seated Russian Twists
30% Max Rep Heel Touches
How to get your reps for Part (5). Say our Max Rep Sit Ups from part (1) was 60 reps. 30% of 60 (.3 x 60) equals 18. So for part 5, do 18x Sit Ups each round.
This is a Grind, "Grind" = work steadily, not frantically. It's okay to rest and break sets in necessary.
****************
TUESDAY
SESSION 2
Obj: Isometric Work
Training:
(1) 5 Rounds - Grind
15/15 Standing Founder
60 Sec Front Bridge
15/15 Kneeling Founder
5x Side Plank Raises
Grind = work steadily, not frantically through Part (1)'s circuit for 5 Rounds
********************
WEDNESDAY
SESSION 3
Obj: Assessment Alpha Work
Warm up:
3 Rounds
8x Squats
8x Hand Release Push ups
8x Sit Ups
Training:
(1) 5 Rounds, Every 75 Seconds
35% Max Rep Sit Ups
(2) 5 Rounds, Every 75 Seconds
35% Face Down Back Extension
(3) 5 Rounds, Every 75 Seconds
35% Seated Russian Twists
(4) 5 Rounds, Every 75 Seconds
35% Heel Touches
** Use your results from SESSION 1 assessment to calculate the reps for Parts (1)-(4).
Example: Your Max Rep Sit Ups from SESSION 1 was 60 reps. 35% of 60 (.35 x 60) equals 21. For Part (1) today, set a repeating, countdown timer to 75 seconds. On "Go" complete 21x Sit Ups as fast as possible. The faster you finish, the more time you get to rest before the next round begin.
It's okay to stop and rest and break sets as necessary.
**********************
THURSDAY
SESSION 4
Obj: Isometric Work
Training:
(1) 5 Rounds - Grind
15/15 Standing Founder
60 Sec Front Bridge
15/15 Kneeling Founder
5x Side Plank Raises
Grind = work steadily, not frantically through Part (1)'s circuit for 5 Rounds
************************
FRIDAY
SESSION 5
Obj: Assessment Alpha Work
Warm up:
3 Rounds
8x Squats
8x Hand Release Push ups
8x Sit Ups
Instep Stretch
Training:
(1) 5 Rounds, Every 75 Seconds
35% Max Rep Sit Ups
(2) 5 Rounds, Every 75 Seconds
35% Face Down Back Extension
(3) 5 Rounds, Every 75 Seconds
35% Seated Russian Twists
(4) 5 Rounds, Every 75 Seconds
35% Heel Touches
** Use your results from SESSION 1 assessment to calculate the reps for Parts (1)-(4).
Example: Your Max Rep Sit Ups from SESSION 1 was 60 reps. 35% of 60 (.35 x 60) equals 21. For Part (1) today, set a repeating, countdown timer to 75 seconds. On "Go" complete 21x Sit Ups as fast as possible. The faster you finish, the more time you get to rest before the next round begin.
It's okay to stop and rest and break sets as necessary.
Our Stuff Works. Guaranteed.
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