Gratitude: Endurance Emphasis
$59.00
- 7 weeks, 5 days/week
- Training plan focus is multi-modal, gym-based endurance, unloaded running, chassis integrity, and to a lesser extent, bodyweight strength, power and strength endurance
- Limited Equipment Training Plan
- Perfect for mountain and tactical wanting to improve mission-direct endurance fitness
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
PROGRAM OVERVIEW
Gratitude is a 7-week, 5 day/week training program with a strong focus on the athlete’s endurance. It is the fifth plan in our “Virtue” series for tactical athletes and joins Humility, Fortitude, Valor and Resilence.
Gratitude deploys our new Gym-Based Endurance programming, as well as unloaded running to train an athlete’s endurance.
In terms of strength and conditioning, “endurance training” generally refers to training single mode efforts – running, rucking, swimming, biking, etc.
“Gym Based Endurance” is a methodology MTI developed in the winter of 2016-2017. For the Mountain and Tactical Athletes we work with, we understand there is another kind of constant movement endurance which can be multi-modal, and is often loaded. Examples on the tactical side include long team events at military selections and line clearing for wildland firefighters. An example on the mountain side could be hours digging out tent placement locations on big mountain alpine climbs.
Often these efforts have a significant demand on the “combat chassis” – the musculature between the knees and the shoulders, and Chassis Integrity. “Chassis Integrity” is the MTI mid-section programming methodology of functional, transferrable core strength programming to the battlefield and real world.
We built our gym-based endurance programming around these demands … loaded, multi modal and with a significant chassis integrity emphasis.
The gym-based endurance events you’ll experience in Gratitude extend from 30 and 45 minutes in Week 1 to 60 and 75 minutes in Week 6.
In addition to gym-based endurance, Gratitude also trains single-mode endurance in the form of unloaded running. You’ll run two times per week. Tuesday’s runs are at a “moderate” pace and extend to 7 miles. Friday’s runs are at an “easy” pace and extend to 10 miles at Week 7.
The first 4 weeks of the plan you’ll also train body weight strength, power and strength endurance.
Gratitude is designed for Mountain and Tactical Athletes looking to improve there overall mountain/tactical endurance.
WEEKLY SCHEDULE WEEKS 1-4
- Monday: Gym-Based Endurance, Upper Body Strength, Power, Strength Endurance
- Tuesday: Moderate Run which builds to 7 miles in Week 6
- Wednesday: Gym-Based Endurance, Upper Body Strength, Power, Strength Endurance
- Thursday: Gym-Based Endurance
- Friday: Easy Run which builds to 10 miles in Week 7
WEEKLY SCHEDULE WEEKS 5-7
- Monday: Gym-Based Endurance
- Tuesday: Moderate Run which builds to 7 miles in Week 6
- Wednesday: Gym-Based Endurance
- Thursday: Gym-Based Endurance
- Friday: Easy Run which builds to 10 miles in Week 7
This is the first version of this training program, built in March 2017.
COMMON QUESTIONS:
What equipment is required?
Gratitude is a limited equipment training plan. The following equipment is required:
- Kettlebells and/or Dumbbells 12kg/25# for women, 15kg/35# for men
- 40# Sandbag for Women. 60# Sandbag for Men
- 20” Plyo Box or Bench
- 16” Plyo Box or Bench
- Pull Up Bar
- Stop watch
- Foam Roller
- ***Optional: 30-Foot Rope for pulling sandbags
Who is this plan appropriate for?
Gratitude is an intense training plan not appropriate for athletes with questionable fitness. It is appropriate fit athletes who want to build their mission-direct overall endurance.
How long do the training sessions last?
Training sessions are designed to last 60-90 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
- 4/8x Chin Ups = Women do 4x, Men do 8x
- 15/25# = Women us 15#, Men us 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit(s).
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
Can I see sample training?
Click the “Sample Training” tab below to see the entire first week of programming.
See Clip Below for an example of a Gym-Based Endurance Event and it’s pacing:
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.
Sample Training
Below is the First Week from this Training Plan:
****************
MONDAY
SESSION 1
Obj: 30 Minute Gym-Based Endurance, Bodyweight Strength Endurance
Training:
(1) 30 Minute Grind …
6x Sandbag Getup @ 40/60#
3x Keg Lift @ 40/60# Sandbag
6x 40-Foot Shuttles (3x Round Trips) with Sandbag @ 40/60#
(2) 30 Minute Grind …
3x Push Ups
3x Hand Release Push Ups
3x Clapping Push Ups, then…
1/2x Pull Ups
1/2x Mixed Grip Pull Ups
1/2x Chin Ups, then …
3x 1-Leg Box Squat or Pistol
3x Walking Lunges
3x Jumping Lunges
(3) Foam Roll Legs, Low Back
Comments:
No rest between Parts (1) and (2).
****************
TUESDAY
SESSION 2
Obj: Endurance
Training:
(1) Run 5 Miles, Moderate Pace
Moderate = Comfortable but not Easy
****************
WEDNESDAY
SESSION 3
Obj: 30 Minute Gym-Based Endurance, Bodyweight Strength Endurance
Training:
(1) 30 Minute Grind …
10x Swing @ 12/16kg
75m Shuttle (down 25m, back 25m, down 25m)Walk Back to Start
(2) 30 Minute Grind …
4x Hand Release Push UPs
4x Alligator Push Ups
4x Clapping Push Ups, then…
Rope Climb or Kneeling Rope Pull @ 60/80# Sandbag, then…
6x Air Squat
6x Squat Jump
3x Broad Jump
(3) 2 Rounds
Hip Flexor + Instep + Pigeon Stretch
Comments:
No rest between Parts (1) and (2).
No Rope to climb or pull for Part (2)? Do 2/3x Tarzan Pull Ups instead.
****************
THURSDAY
SESSION 4
Obj: 45 Minute Gym-Based Endurance, Bodyweight Strength Endurance
Training:
(1) 45 Minute Grind …
3x Getup and Run @ 40/60#
6x Sandbag Clean + Push Press @ 40/60#
20x Step Ups @ 20”
(2) 15 Minute Grind …
4x Squat
4x Push Ups
4x Burpee, then …
Lee Special @ 40/60#, then …
3x In-Place Lunge
3x Jump Lunge
6x Jump/Touch/Jump
(3) Foam Roll Legs, Low Back
Comments:
No rest between Parts (1) and (2).
No Rope to pull for Part (2)’s Lee Special? Do 3/6x Chin Ups instead.
****************
FRIDAY
SESSION 5
Obj: Endurance
Training:
(1) Run 7 Miles, Easy Pace
Easy = Able to speak in full sentences
Testimonials
Loved the program, less physically intense than Humility but perhaps mentally harder, i.e., knowing you have to do 45 minutes of KB swings and 75m shuttles can wear on your mind.
Little scared going into this event because I won it last year but trained heavily on running. This time I didn’t run near as much. No problem on race day, felt strong throughout and shot very consistent, 1 of only a few competitors that cleared all 14 stages. Did a negative split on the 2nd ½ and outran the 2nd place competitor by 21 minutes and took 1st place again.
Next up is a Kentucky 10k biathlon, I’ve chosen SWAT H&K to prepare for it. Will keep you posted.
Thanks for all you do."
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