Larry Dumbbell/Kettlebell Training Plan: Work Capacity Emphasis
$59.00
- 7-Week, 5 days/week training packet utilizing only dumbbells or kettlebells
- Slight emphasis on Work Capacity while also training endurance, strength, chassis integrity and agility
- This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
LARRY OVERVIEW
“Larry” is the second plan of the “Three Stooges” Dumbbell Training Packet. “Larry” deploys our Fluid Periodization model and concurrently trains:
- Strength
- Work Capacity
- Tactical Speed, Explosive Power & Agility
- Endurance
- Chassis Integrity
Required Equipment
- Full Dumbbell or Kettlebell Set
- 15-20” Box or Bench
- Open space for Sprints and Shuttle Runs
“Larry” has a slight Work Capacity and Chassis Integrity emphasis, deploying dumbbell/kettlebell and bodyweight movements. The Work Capacity efforts will focus on three durations:
- 30 Minute Work Capacity
- 15 Minute Work Capacity
- 5 Minute + 10 Minute Work Capacity
You’ll train Work Capacity on Monday, Wednesday, and Friday during the cycle. Each session on these days will also include a Chassis Integrity circuit ranging in time from 15 to 20 minutes.
Tuesday’s train Strength and TAC SEPA. The strength progression utilizes our classic TLU programming theory and percentage based lifts for your working rounds. The focus for TAC SEPA will be on speed and agility with direction change.
1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm movement, you will utilize dumbbells/kettlebells in each hand. For movements specified as 1-Arm, you will do the prescribed reps on each arm/leg.
Example:
- 6 Rounds of 2x Dumbbell Front Squat: Complete 3x Front Squats at the prescribed percentage with a Dumbbell/Kettlebell in each hand.
- 20 Rounds of 6x 1-Arm Dumbbell Snatch: Complete 6x 1-Arm Dumbbell Snatch’s at the prescribed weight with each arm (12x Total).
Thursday’s will train endurance utilizing single mode (running) training. You will complete a 6-mile assessment, and train 2-mile intervals with the MTI Running Calculator in following weeks. You will re-assess the 6-mile run in Week 4 and Week 7.
Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they easier to scale for loading. You can use dumbbells or kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.
WEEKLY SCHEDULE
- Monday: Work Capacity, Chassis Integrity
- Tuesday: Strength, TAC SEPA
- Wednesday: Work Capacity, Chassis Integrity
- Thursday: Running Endurance – Speed over Ground
- Friday: Work Capacity, Chassis Integrity
COMMON QUESTIONS
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
Required Equipment
- Full Dumbbell or Kettlebell Set
- 15-20” Box or Bench
- Open space for Sprints and Shuttle Runs
Sample Training
WEEK 2 - SESSION 6
Obj: Work Capacity
Warm Up:
3 Rounds
8x Push Ups
8x Burpee
8x Air Squat
Instep Stretch
Training
(1) 20 Rounds every 90 seconds
- 6x 1-Arm Dumbbell Snatch @ 25/35#
- 6x 40ft Shuttle
(2) 20 Minute Grind
- 6x Kneeling Slasher to Halo @ 25/35#
- Dumbbell Clean + Squat & Run @ 25/35#
- 15/15 Low Back Lunge
(4) 3 Rounds
- 5x Shoulder Sweep
- Instep + Hip flexor + Pigeon Stretch
- Foam Roll Legs and Low Back
***********
SESSION 7
Obj: Strength
Warm Up:
3 Rounds
- 10x Air Squat
- 10x Push Ups
- 4x 40ft Shuttle
- Hip Flexor Stretch
Training
(1) Work up to 1RM Dumbbell Front Squat
(2) 6 Rounds
- 2x Dumbbell Front Squat @ 85% 1RM
- Pigeon Stretch
(3) 6 Rounds
- 5x Dumbbell Bench Press - increase load until 5x is hard but doable
- 4x 1-Arm Snatch - increase load until 4x is hard but doable
- Lat/Pec Stretch
(4) 6 Rounds
- TAC SEPA Tactical Pro Agility Drill
**************
SESSION 8
Obj: Work Capacity
Warm Up:
3 Rounds
- 5x Push Ups
- 5x Burpees
- 10x Lunges
- Pigeon Stretch
Training
(1) 15-1 Countdown
- Burpees
- Walking Lunges @ 15/20# in each hand
**You will do 15 reps of each exercise, then 14 reps of each exercise, continuing down to 1 rep of each exercise**
(2) 15 Minute Grind
- 10x Dumbbell Swings @ 35/45#
- 15/15 Low Back Lunge
- 10x 1-Leg Deadlift @ 35/45#
(3) 3 Rounds
- 3rd World Stretch
- Lat/Pec Stretch
- Foam Roll Quads
***********
SESSION 9
Obj: Endurance
Training
(1) 2 Rounds
2 Mile Run @ Interval Pace based on SESSION 4 Assessment
Use the Running Calculator to find your interval pace
*********
SESSION 10
Obj: Work Capacity
Warm Up:
4 Rounds
- 10x Split Squats
- 10x Push Ups
- 6x 40ft Shuttle
- Instep Stretch
Training
(1) 5 Rounds for Time
- 6x Mr.Spectacular @15/25#
- 6x Jumping Lunges
(2) 4 Rounds every 2:30 min
- 300m Shuttle
(3) 15 Minute Grind
- 10x Turkish Get Ups @ 25/35# switch hands each round
- 30 Second 1-Arm Farmers Carry
- 10x Kneeling Slashers @ 25/35#
(4) Foam Roll Upper Back and Lats
Our Stuff Works. Guaranteed.
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