Operator Actaeon: Endurance Emphasis
$59.00
- Actaeon is a balanced, 7-Week, 5 day/week training plan with a military endurance (ruck run, run) emphasis.
- This plan represents the most recent evolution of our day to day programming for operators and military athletes and is the 6th and final plan in our “Greek Hero” series of training plans.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Actaeon 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 with a military endurance (ruck run, run) emphasis. Actaeon also trains strength, work capacity, and chassis integrity (functional core), but emphasizes endurance.
Week 7 in this plan is a taper/unload week.
This is Version 2 of Actaeon, Updated July 2019.
Strength
Actaeon’s strength programming is focused on three classic barbell exercises: Back Squat, Bench Press and Power Clean. The plan deploys MTI’s Super Squat progression for the Back Squat and Bench Press, and MTI’s Big 24 Progression for the Power Clean. You’ll train strength one full day (Tuesday) each week.
Work Capacity
Actaeon’s work capacity programming is an intense 17-minute event which combines light power cleans and burpees.
Chassis Integrity
ART circuits, once per week. Each ART Circuit deploys an Anti-Rotation, Rotation, and Total Body core strength exercise.
Tactical Agility
Not trained this cycle
Endurance
Trained 3 ways: (1) Speed over Ground development for a 45# Ruck Run designed around a 1.5 mile assessment and 800m intervals; (2) Speed over Ground development for an unloaded run designed around a 5-mile assessment and 2-mile intervals; (3) A ruck run/run “brick” effort at a moderate pace. You’ll ruck run 2-3 miles, then immediately run 3-4 miles.
WEEKLY SCHEDULE
- Monday – Endurance – Ruck Run Assessment/Intervals
- Tuesday – Strength (Back Squat, Bench Press, Power Clean
- Wednesday – Endurance – Run Assessment/Intervals
- Thursday – Work Capacity, Chassis Integrity
- Friday – Endurance – Ruck Run/Run Brick
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.
Required Equipment?
Fully-equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.
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 fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.Sample Training
Below is the entire first week of this training plan.
**************************
MONDAY
SESSION 1
Obj: Endurance Assessment - Ruck Run
Warm Up:
4 Rounds
10x Squats
Run 100m
Training:
(1) Ruck Run 1.5 Miles for Time @ 45# Ruck
RECORD FINISH TIME
**************************
TUESDAY
SESSION 2
Obj: Strength
Training:
(1) Work up to 1RM Back Squat
RECORD 1RM
(2) 1 Round
20x Back Squat @ 65% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.
(3) Work up to 1RM Bench Press
RECORD 1RM
(4) 1 Round
20x Bench Press @ 50% 1RM.
Take 3 big, slow breaths between each rep. 20x reps should take 3-4 min to complete if done properly. If you have to break the set, rack the barbell, sit up and take 5 breaths, then get back to it.
(5) 8 Rounds
2x Power Clean - increase load each round until 2x is hard, but doable
Hip Flexor Stretch
RECORD FINAL LOAD
Comments:
Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps. Embrace the suck and suffer through. Have a spot, if possible. If not, have safety bars ready. and set. Today’s session may run past 60 minutes.
**************************
WEDNESDAY
SESSION 3
Obj: Endurance Assessment - Run
Warm Up:
4 Rounds
10x Squats
Run 100m
Training:
(1) Run 5 Miles for Time
RECORD FINISH TIME
**************************
THURSDAY
SESSION 4
Obj: Work Capacity, Chassis Integrity
Warm Up:
10x Goblet Squat @ 12kg
5x Power Clean @ 65/95#
Training:
(1) 17 Rounds, Every Minute on the Minute ....
Rounds 1-5: 5x Power Clean @ 65/95#, then immediately 5x Burpees
Rest Round 6
Rounds 7-11: 5x Power Clean @ 65/95#, then immediately 5x Burpees
Rest Round 12
Rounds 13-17: 5x Power Clean @ 65/95#, then immediately 5x Burpees
(2) 5 Rounds
5x 1-Sided Dead Lift @ 25#
5x Kneeling Slasher @ 16/20kg
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
(3) 2 Rounds
Foam Roll Low Back
**************************
FRIDAY
SESSION 5
Obj: Endurance - Ruck/Run Brick
Training:
(1) Ruck Run 2 Miles @ 45#, Moderate Pace
“Moderate” - Comfortable but not easy
Then immediately ….
(2) Run 3 Miles @ Moderate Pace
“Moderate” - Comfortable but not easy
(3) Foam Roll Legs, Low Back
Our Stuff Works. Guaranteed.
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