Operator Ulysses: Slight Work Capacity Emphasis
$59.00
- 7-Week, 5 day/week training plan plus one unload week.
- Concurrently trains strength, work capacity, military endurance (running, ruck running), and chassis integrity (functional core).
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription
Description
Ulysses represents the most recent evolution of our day to day programming for operators and military athletes.
This is, 7-Week, 5 day/week training plan concurrently trains strength, work capacity, military endurance (running, ruck running), and chassis integrity (functional core), however, this plan has a subtle emphasis on work capacity and chassis integrity.
Week 7 in the plan is a taper/unload week.
This is Version 2 of Ulysses, Updated May 2019.
Strength
Ulysses deploys barbell strength training and deploys MTI’s proven “Big 24” progression. The strength exercises trained are the Back Squat, Bench Press, Weighted Pull Up and Hinge Lift.
Work Capacity
Ulysses has a work capacity emphasis and you’ll train work capacity 3 days a week, with events ranging from 5 minutes to 30 minutes.
Chassis Integrity
Ulysses also has a chassis integrity emphasis and you’ll train chassis integrity 3 days/week. Twice per week you’ll complete ART Circuits which deploy an Anti-Rotation, Rotation, Total Body core strength exercise. One day/week you’ll train a Low Back Circuit which trains 4 extension exercises in the same circuit.
Tactical Agility
Not trained in this cycle.
Endurance
Trained via a 4 mile Ruck Run assessment @ 45# and follow on speed over ground intervals.
WEEKLY SCHEDULE
- Monday: Work Capacity, Chassis Integrity
- Tuesday: Strength
- Wednesday: Work Capacity, Chassis Integrity
- Thursday: Endurance (Ruck Run)
- Friday: Work Capacity, Chassis Integrity
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 the plan.
**********************
MONDAY
SESSION 1
Obj: Work Capacity, Chassis Integrity
Warm up:
4 Rounds
10x Goblet Squats @ 12/16kg
5x Sandbag Getup @ 40/60# - alternate shoulder each round
Training:
(1) 5 Minute Max Reps Sandbag Getups @ 60/80#
***** Rest 3 Minutes
(2) 5 Minute Max Reps Prone to Sprint @ 40 Feet.
(3) 20 Minute Grind …
5x Kneeling Plate Half Moon @ 25/35#
5x Keg Lift @ 40/60# Sandbag
5x Renegade Man Maker @ 15/25#
“Grind” = equals work steadily, not frantically, through this circuit for 20 minutes
(4) 3 Rounds
Foam Roll Legs, Low Back
**********************
TUESDAY
SESSION 2
Obj: Strength
Warm up:
3 Rounds
Bronc Complex @ 45/65#
Training:
(1) 8 Rounds
3x Back Squat - Increase load each round to reach your 3 Rep Maximum (3RM) at Round 8
RECORD FINAL LOAD
(2) 8 Rounds
3x Bench Press - Increase load each round to reach your 3 Rep Maximum (3RM) at Round 8
3x Weighted Pull Up - Increase load each round to reach your 3 Rep Maximum (3RM) at Round 8
RECORD FINAL LOADS
(3) 8 Rounds
3x Hinge Lift - Increase load each round to reach your 3 Rep Maximum (3RM) at Round 8
RECORD FINAL LOAD
**********************
WEDNESDAY
SESSION 3
Obj: Work Capacity, Chassis Integrity
Warm Up:
4 Rounds
10x Squats
5x Box Jumps @ 20”
Training:
(1) 10 Rounds
20 Second Touch/Jump/Touch to Box
40 Second Rest
*** Rest 3-5 Minutes
(2) 4 Rounds
300m Shuttle Every 2:30
(3) 20 Round Grind …
10x Hinge Lift @ 65/95#
15x Swing @ 16/20kg
20/20 Standing Founder
20/20 Kneeling Founder
“Grind” = equals work steadily, not frantically, through this circuit for 20 minutes
(4) 3 Rounds
Foam Roll Legs, Low Back
**********************
THURSDAY
SESSION 4
Obj: Endurance Assessment
Warm up:
3 Rounds
10x Squats
Run 100m
Training:
(1) Ruck Run 4 Miles for Time @ 45#
RECORD FINISH TIME
(2) 2 Rounds
**********************
FRIDAY
SESSION 5
Obj: Work Capacity, Chassis Integrity
Warm up:
4 Rounds
10x Hinge Lift @ 65/95@
10x Squats
10x Step Ups
Training:
(1) 10 Rounds for Time wearing Individual Body Armor or 25# Weight Vest
10x Hinge Lift @ 95/135#
40x Step Ups
Record Finish Time
(2) 20 Minute Grind ...
5x Dumbbell Pass Through & 35/55#
5x Slasher to Halo @ 12/16kg
10x Sandbag Clean & Press @ 40/60#
(3) 2 Rounds
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.