Operator Perseus: Balanced Strength, Work Capacity, Endurance
$59.00
- Balanced, 7-Week, 5 day/week training plan
- Concurrently trains strength, work capacity, military endurance (running, ruck running), chassis integrity (functional core), and tactical agility
- Perseus represents the most recent evolution of our day to day programming for operators and military athletes
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Perseus 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 Perseus, Updated July 2019.
Strength
Perseus deploys MTI’s Efficient Strength progression. This progression combines a total body, lower body, upper body press and upper body pull exercise in one circuit.
Work Capacity
Perseus deploys 10-minute and 20-minute, gym-based, multi-modal work capacity events.
Chassis Integrity
ARTE circuits, once per week and a Low Back Circuit, once per week. Each ARTE Circuit deploys an Anti-Rotation, Rotation, Total Body and Extension core strength exercise. The Low Back Circuits in Perseus deploy 3x Low Back exercises and a stretch.
Tactical Agility
Trained once per week during Achilles. Three different tactical agility drills are deployed, both unloaded and loaded.
Endurance
Trained two ways: (1) 5-7 Mile moderate-paced runs, and; (2) 2-3 Mile, moderate-paced ruck at 45#.
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 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 training plan.
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MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
Bronc Complex @ 45/65#
Training:
(1) 6 Round Grind
3x Power Clean - increase load each Round until 3x is hard, but doable
5x Kneeling Curl to Press - increase load each Round until 5x is hard, but doable
5x Kettlebell/Dumbbell Front Squat - - increase load each Round until 5x is hard, but doable
3/5x Pull Ups
Grind = work steadily, not frantically through the exercises in this circuit - 6 Rounds total. Expect it to take 25-30 minutes
(2) 20 Minute Grind
5x Kneeling Plate Half Moon @ 25/35#
5x Seated Keg Lift @ 16/20kg
5x Sandbag Toss & Chase @ 40/60#
10x Hinge Lift @ 65/95#
(3) Foam Roll Legs, Low Back
******************************
TUESDAY
SESSION 2
Obj: Tactical Agility, Work Capacity
Warm Up:
4 Rounds
10x Squats
Training:
(1) 4 Rounds
TAC SEPA - Tactical Pro Agility to Stacked Box Drill
Rest 60 seconds between efforts
(2) Repeat Part (1) Wearing 25# Weight Vest or IBA
(3) 8 Rounds for Time…
10x Renegade Man Maker @ 15/25#
10x Ankles to Bar
(4) Foam Roll Legs, Low Back
******************************
WEDNESDAY
SESSION 3
Obj: Endurance
Training:
(1) Run 5 Miles, Moderate Pace
“Moderate” - Comfortable but not easy
******************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
Bronc Complex @ 45/65#
Training:
(1) 6 Round Grind
3x Kettlebell Clean + Strict Press increase load each Round until 3x is hard, but doable
5x 1-Arm Kettlebell/Dumbbell Bench Press- increase load each Round until 5x is hard, but doable
5x Back Squat - increase load each Round until 5x is hard, but doable
3/6x Mixed Grip Pull Ups
Grind = work steadily, not frantically through the exercises in this circuit - 6 Rounds total. Expect it to take 25-30 minutes
(2) 15 Rounds
30 Second Swing @ 16/20kg
30 Second Rest
(3) 2 Rounds
Foam Roll Low Back
******************************
FRIDAY
SESSION 5
Obj: Work Capacity, Endurance
Warm Up:
10x Goblet Squat @ 12kg
5x Power Clean @ 65/95#
Training:
(1) 7 Rounds for Time
5x Barbell Burpees @ 75/105#
5x Burpees
2/5x Pull Ups
(2) Ruck Run 2 Miles @ 45#, Moderate Pace
“Moderate” - Comfortable but not easy
(3) Foam Roll Legs, Low Back
Our Stuff Works. Guaranteed.
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