Operator Achilles: Balanced Strength, Work Capacity, Endurance – Bodyweight Only
$59.00
- 5 day/week, 7-Week cycle
- Trains strength, work capacity, military endurance (running, ruck running), chassis integrity (functional core), and tactical agility in relatively equal proportions.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Achilles represents the most recent evolution of our day to day programming for operators and military athletes. This is a balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, military endurance (running, ruck running), chassis integrity (functional core), and tactical agility in relatively equal proportions.
Week 7 in the plan is a taper/unload week.
This is Version 2 of Achilles, Updated March 2019.
Strength
Achilles deploys bodyweight strength training only including an upper body hand release push up and pull up assessments, a leg blaster progression, and long 20-30 minute bodyweight exercise “flow” sessions.
Work Capacity
Achilles deploys 15-minute, multi-modal work capacity events.
Chassis Integrity
ARTE circuits, twice per week. Each ARTE Circuit deploys an Anti-Rotation, Rotation, Total Body and Extension core strength exercise.
Tactical Agility
Trained once per week during Achilles. Two different tactical agility drills are deployed, both unloaded and loaded.
Endurance
Trained two ways: (1) 6-Mile Run assessment with follow-on 2-mile hard, fast, intervals, and; (2) 2-mile, moderate-paced ruck at 65#.
WEEKLY SCHEDULE
- Monday: Strength, Chassis Integrity
- Tuesday: Tactical Agility, Work Capacity
- Wednesday: Endurance (Ruck Running)
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity, Endurance (Run)
COMMON QUESTIONS
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
What does “40/60#” mean? How about “3/5x”?
“40/60# = women use 40#, men use 60#. 3/5x = women do 3x reps, men do 5 reps.
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?
You can access the plan via username and password 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 entire first week of this plan.
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MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
1x Pull Up
Training:
(1) Max Hand Release Push Ups in 90 Seconds
You can rest in the down position. Just keep working for the full 90 seconds.
(2) Max Rep Pull Ups
You can rest in the elbows extended dean hang position - but your feet cannot touch. No time limit. Go to failure
RECORD YOUR SCORES
(3) 10 Round Grind…
20% Max Rep Hand Release Push Ups
20% Max Rep Pull Ups
Grind = Work Steadily, not Frantically.
(4) 20 Minute Grind …
5x Kneeling Plate Half Moon @ 35/45#
5x Keg Lift @ 40/60# Sandbag
2x Sandbag Getup and Run @ 60/80#
10x Hinge @ 65/95#
Grind = Work Steadily, not Frantically.
(4) Foam Roll Legs, Low Back
******************************
TUESDAY
SESSION 2
Obj: Tactical Agility, Work Capacity
Warm Up:
3 Rounds
8x Goblet Squats @ 12kg
8x Box Jumps @ 20”
Training:
(1) 4 Rounds
TAC SEPA - Tactical Pro Agility + Stacked Box Drill
30 Second Rest
(2) Repeat (1) wearing 25# weight vest, IBA or backpack
(3) 17 Rounds, Every Minute on the Minute ....
Rounds 1-5:
5x Power Clean @ 65/105#, then 5x Burpees
Rest Round 6
Rounds 7-11:
5x Power Clean @ 65/105#, then 5x Burpees
Rest Round 12
Rounds 13-17:
5x Power Clean @ 65/105#, then 5x Burpees
(4) 2 Rounds
******************************
WEDNESDAY
SESSION 3
Obj: Endurance
Warm Up:
4 Rounds
Run 50m
Training:
(1) Run 6 Miles for Time
RECORD FINISH TIME
******************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
1x Pull Up
Training:
(1) 20 Minute Grind …
3x Push Ups
3x Clapping Push Ups, then…
1/2x Pull Ups
1/2x Mixed Grip Pull Ups
1/2x Chin Ups, then …
(2) 20 Minute Grind
5x Kneeling Plate Half Moon @ 35/45#
5x Keg Lift @ 40/60# Sandbag
2x Sandbag Getup and Run @ 60/80#
10x Hinge @ 65/95#
Grind = Work Steadily, not
******************************
FRIDAY
SESSION 5
Obj: Work Capacity, Endurance
Warm Up:
4 Rounds
5x Burpees
5x Box Jumps @ 20”
Training:
(1) 15 Minutes …
TAC SEPA - Tactical Burpee Box Jump Drill
Walk Back to Start
(2) Ruck 2 Miles @ 65# Ruck plus a 10# Rubber Rifle, dumbbell or sledge hammer
Our Stuff Works. Guaranteed.
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