Operator Hector: Balanced Strength, Work Capacity, Endurance
$59.00
• 7-Week Training Plan, 5 days/week
• Deploys our most recent evolution of Fluid Peridizaton
• Trains Strength, Work Capacity, Endurance, TAC SEPA and Chassis Integrity in a balanced format
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Hector 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 Hector, Updated March 2017.
Strength
Hector deploys MTI’s “TLU” Strength progression. Each strength session, you’ll train a total body, lower body, and upper body exercise.
Work Capacity
Hector deploys multi-modal work capacity events over three different durations: (1) 5-minute event, short rest, then another 5-minute event; (2) 10-minute event, and (3) 20-minute event.
Chassis Integrity
ART and Low Back circuits are deployed in Hector. You’ll train at least one of each type each week. Each ART Circuit deploys an Anti-Rotation, Rotation, and Total Body core strength exercise. Each Low Back Circuit deploys three individual low back exercises.
Tactical Agility
Trained once per week during Hector. Three different tactical agility drills are deployed, both unloaded and loaded.
Endurance
Trained two ways: (1) 3-Mile Ruck Run assessment with follow-on 1-mile hard, fast, intervals, and; (2) 4-5 mile unloaded running at a moderate pace. Endurance is trained twice per week.
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
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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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 Week 1 from this Training Plan:
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MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm-up:
3 Rounds
Barbell Complex @ 45/65
Instep Stretch
Training:
(1) Work up to 1RM Power Clean + Push Press
(2) 5 Rounds
2x Power Clean + Push Press @ 85% 1RM
Hip Flexor Stretch
(3) 6 Rounds
5x Back Squat - increase load rapidly each round until 5x is hard, but doable
8x Kettlebell Floor Press - - increase load rapidly each round until 5x is hard, but doable
Pigeon Stretch
(4) 20 Minute Grind
5x Kneeling Plate Half Moon @ 35/45#
5x Keg Lift @ 40/60#
2x Sandbag Getup & Run @ 40/60#
"Grind" = work steadily, not frantically
(5) 2 Rounds
15 Second Jane Fonda
*********
TUESDAY
SESSION 2
Obj: Tactical Agility, Work Capacity
Warm Up:
3 Rounds
10x Goblet Squats @ 12kg
5x Hand Release Push ups
5x In-Place Lunges
4x Prone to Sprint
Instep Stretch
Training:
(1) 4 Rounds
TAC SEPA - Tactical Pro Agility Drill
Rest 45 Seconds
(2) Repeat (1) wearing IBA or 25# Weight Vest
(3) 5 Rounds - Every Minute on the Minute ...
6x Power Clean @ 65/95#
6x Burpees
***** Rest 5 Minutes
(4) 5 Rounds
30 Second 40-Foot Shuttle
30 Second Rest
(5) 2 Rounds
HAM - Hip Mobility Drill
5x Shoulder Dislocate
*********
WEDNESDAY
SESSION 3
Obj: Endurance
Warm Up:
4 Rounds
10x Squats
5x Hand Release Push ups
10x Sit Ups
Run 50m
Instep Stretch
Training:
(1) Ruck Run 3 Miles for time @ 45# Ruck plus 10 pounds dumbbell, sledge hammer or rubber rifle.
RECORD FINISH TIME
*********
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm-up:
3 Rounds
Barbell Complex @ 45/65
Instep Stretch
Training:
(1) Work up to 1RM Front Squat
(2) 6 Rounds
2x Front Squat @ 85% 1RM
Elevated Pigeon Stretch
(3) 6 Rounds
Rope Climb or 2/3x Tarzan Pull Ups
4x Mr. Spectacular - increase load rapidly each round until 4x is hard, but doable
Lat + Pec Stretch
(4) 15 Minute Grind
20/20 Standing Founder
20/20 Kneeling Founder
10x Good Morning @ 45#
"Grind" = work steadily, not frantically
(5) Foam Roll Legs, Low Back
*********
FRIDAY
SESSION 5
Obj: Work Capacity, Endurance
Warm-up:
3 Rounds
8x Goblet Squat # 12kg
8x Hand Release Push Ups
8x Box Jumps @ 20"
Instep Stretch
Training:
(1) 4 Rounds - set a running clock
60 Second Sandbag Getup @ 40/60#, then immediately ...
60 Second Touch/Jump/Touch, then immediately
60 Second Prone to Sprint, then immediately back to the sandbag getups, etc.
No rest in transition between exercises.
(2) Run 4 Miles, Moderate Pace
"Moderate" = Comfortable but not easy
Testimonials
I’ve been doing “Hector” and I love it!
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"Just finished Greek Hero Plan Hector based on Rob and team's recommendations and I am once again hooked on another MTI /MilAth plan. I asked for a plan that would focus on explosive strength in short spaces and they nailed it. I will be continuing the Greek Hero series. MTI God bless you guys. I think it's apparent our military needs help in physical fitness training based on your Q and A posts. I hope you guys get broad recognition for this. Jealous at how fun your job must be.“
Our Stuff Works. Guaranteed.
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