Operator Apollo: Slight Strength Emphasis
$59.00
- 5 day/week, 7-week cycle with a strength emphasis.
- In addition to strength, this plan concurrently trains work capacity, chassis integrity, and endurance.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Apollo is the 2nd Plan in the Greek Hero Series.
Appollo is a 7-week cycle with strength emphasis. In addition to strength, Apollo concurrently trains work capacity, chassis integrity, and endurance. Tactical agility is not trained this cycle.
This is Version 2 of Apollo, updated March 2019.
Strength:
Apollo deploys a MTI’s Density strength progression for a full session, three days/week on Monday, Wednesday, Friday. Our Density strength progression is our most efficient and direct. Apollo’s strength programming is built around the following strength exercises:
- Craig Special – Total Body Strength
- Bench Press – Upper Body Push
- Hinge Lift – Lower Body Strength
- Pull Ups – Upper Body Pull
Work Capacity
A single effort, step ups and a run, with an increasing time-based duration.
Chassis Integrity
You’ll complete 20-minute ARTE Circuits 2 times per week. ARTE circuits deploy an Anti-Rotation, Rotation, Total and Extension core exercise in the same circuit.
Tactical Agility
Not trained this cycle
Endurance
Moderate-paced unloaded running, 5-7 miles.
WEEKLY SCHEDULE
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Strength
- Thursday – Endurance
- Friday – Strength
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?
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.
Required Equipment
- Fully-equipped functional fitness gym including barbells, dumbbells, racks, bumpers, plyo boxes and sandbags (40/60/80#)
- Stop Watch
- Recommended: GPS watch to help with long run distances
Sample Training
Below is Week 1 from this Training Plan
*********************
MONDAY
SESSION 1
Obj: Strength Assessment
Warm up:
3 Rounds
Barbell Complex @ 45/65#
Training:
(1) Work up to 1RM Craig Special
(2) Work up to 1RM Bench Press
(3) Work up to 1RM Hinge Lift
(4) Max Rep Pull Ups
RECORD ALL RESULTS
(5) Foam Roll Legs/Low Back
*********************
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity
Warm up:
3 Rounds
10x Step Ups
8x Goblet Squats @ 12kg
Training:
(1) 15 Minute AMRAP
30x Step Ups
Run 200m or 8x Prone to Sprint
(2) 20 Minute Grind …
5x Kneeling Plate Half Moon @ 25/35#
5x Keg Lift @ 40/60#
5x Sandbag Getup @ 40/60#
20/20 Standing Founder
Grind = work steadily, not frantically
(3) 2 Rounds
3/3/3 Toe Touch Complex
*********************
WEDNESDAY
SESSION 3
Obj: Strength Assessment
Warm up:
3 Rounds
Barbell Complex @ 45/65#
Training:
(1) 2x Craig Special @ 50% 1RM, then...2x Craig Special @ 75% 1RM
Then … 5 Rounds, Every 90 Seconds …
2x Craig Special @ 80% 1RM
(2) 4x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM
Then … 5 Rounds, every 90 Seconds
4x Bench Press @ 80% 1RM
(3) 4x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM
Then… 5 Rounds, every 90 Seconds
4x Bench Press @ 80% 1RM
(4) 4x Hinge Lift @ 50% 1RM, then...4x Hinge Lift@ 75% 1RM
Then… 5 Rounds, every 90 Seconds
4x Hinge Lift @ 80% 1RM
(5) 5 Rounds every 90 seconds
Pull Ups @ 30% of your
assessment max reps
(6) 2 Rounds
Comments:
Use SESSION 1's assessment results to calculate today's strength loading.
*********************
THURSDAY
SESSION 4
Obj: Endurance
Training:
(1) Run 5 Miles, Moderate Pace
Moderate = comfortable but not easy.
*********************
FRIDAY
SESSION 5
Obj: Strength
Warm up:
3 Rounds
Barbell Complex @ 45/65#
Training:
(1) 2x Craig Special @ 50% 1RM, then...2x Craig Special @ 75% 1RM
Then … 5 Rounds, Every 90 Seconds …
2x Craig Special @ 80% 1RM
(2) 4x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM
Then … 5 Rounds, every 90 Seconds
4x Bench Press @ 80% 1RM
(3) 4x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM
Then… 5 Rounds, every 90 Seconds
4x Bench Press @ 80% 1RM
(4) 4x Hinge Lift @ 50% 1RM, then...4x Hinge Lift@ 75% 1RM
Then… 5 Rounds, every 90 Seconds
4x Hinge Lift @ 80% 1RM
(5) 5 Rounds every 90 seconds
Pull Ups @ 30% of your
assessment max reps
(6) 2 Rounds
Comments:
Use SESSION 1's assessment results to calculate today's strength loading.
Testimonials
- Is the programming working?
Absolutely. I started in March with the The Lower Back Rehab Plan, Gym Closure 1, Military On Ramp, Hector, Relative Strength (I wasn't able to complete it due to deployment travel and quarantine), and now I'm in the middle of Apollo. My strength has made solid improvements, I surpassed my 24 year old Dead lift PR of 355 last week (365 for Hinge lift in Apollo Week 4). I also went from 175 on the power clean to 195 on the Craig Special. I've also maintained my endurance and most importantly stayed injury free. I appreciate the focused stretching and chassis integrity. I really appreciate the focus on simple exercises that can be performed without fancy equipment. COVID has made me more of a home gym user than ever, so it's great not to be searching for substitutions for more of the random exercises that require special equipment.
- Is the training session flow confusing?
They've all been very clear and easy to follow. I'm averaging about 55-65 minutes for the density sessions on Apollo depending on how much hustle I have that day.
- Are you accessing the programming okay?
Yes. The app is good and easy to use. If you could add a feature so that the bookmarked workout would still display when you're offline that would be helpful for when I'm deployed or traveling. Certain locations that I've been in over the past 9 months have varied connectivity. Thanks for adding the green check mark to the app view.
- Are you finding the exercise videos for unfamiliar exercises?
The exercise videos are great, I really appreciate that you've filmed them all in house. I've paid for other programming that used random videos from across the internet."
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