Resilience: Combat Chassis Focus
$59.00
- 7-Weeks, 5 day/week, 35-Session
- Designed and programmed for Military Athletes looking to strengthen their combat chassis and complete their strength and conditioning programming
- 3 days/week gym strength training , 1 heavy day of ruck run, and 1 day of sprints
- This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
PROGRAM OVERVIEW
Resilience is a seven-week, five-day/week training program that strongly focuses on the athlete’s “combat chassis” and overall Chassis Integrity. It is the fifth plan in our “Virtue” series for tactical athletes and joins Humility, Fortitude, Valor, and Gratitude.
The “combat chassis” is the musculature between the knees and the shoulders which supports loading, braces for impact, and is the power center for explosive movement.
“Chassis Integrity” is the MTI mid-section programming methodology of functional, transferrable core strength programming to the battlefield and real world. More on our Chassis Integrity theory HERE.
The Plan is designed for Military Athletes looking to strengthen their combat chassis and complete strength and conditioning programming which builds integrity across the entire skeletal muscular system.
Resilience strengthens the combat chassis and builds Chassis Integrity in three distinct ways:
(1) Complexed Total Body Barbell Exercises with significant level changes: i.e. taking the barbell from the ground and putting it overhead. Exercises include complexed versions of the power clean, hang squat clean, and snatch.
(2) Extended Chassis Integrity Circuits which build both mid-section strength and endurance by deploying Total, Rotational, Anti-Rotational and Extension mid-section exercises from primarily kneeling or standing positions.
(3) Heavy Ruck Running, out to 5 miles. Ruck Running by definition mission-specifically trains the combat chassis in a mode which directly transfers to the tactical mission set. Ruck running is also mode-specific military endurance training.
As well, Resilience dedicates one day/week to speed, and work capacity deploying unloaded 400m sprints. We deploy a 1-mile time trial, and use your assessment results to determine follow on 400m repeats. In this way the plan automatically “scales” the sprint pacing to each individual athlete – everyone gets pushed. Ouch.
Finally, Resilience trains upper body strength in a focused manner via the Bench Press and a classic percentage-based progression based on 1RM assessments.
This is Version 3 of Resilience, Update September, 2024.
WEEKLY SCHEDULE:
Monday: Strength, Chassis Integrity
Tuesday: Strength, Chassis Integrity, Bench Press
Wednesday: 1-Mile Assessment or 400m Repeats
Thursday: Strength, Chassis Integrity, Bench Press
Friday: Rucking out to 5 miles
COMMON QUESTIONS:
What equipment is required?
- Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, etc.
- Ruck and 55# (women), 75# (men) of filler/load
- 10# dumbbell, rubber rifle or sledge hammer to Ruck Run with
- Stop watch
- Foam Roller
Who is this plan appropriate for?
Resilience is an intense training plan not appropriate severely de-conditioned athletes. It is appropriate fit athletes who want to build their combat chassis and chassis integrity.
How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calulator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Good Luck!
Required Equipment
REQUIRED EQUIPMENT
• Fully-Equipped Functional Fitness gym with racks, barbells, dumbbells, sandbags, climbing rope, medicine balls, etc.
• Wrist watch with stopwatch and interval timer (Timex Ironman is best)
• 55# Ruck (women) or 75# Ruck (men)
• Optional: GPS Watch with pace and distance. This will just make the ruck running in the plan easier.
Sample Training
Below is the First Week from this Training Plan:
****************
MONDAY
SESSION 1
Obj: Strength Chassis Integrity
Warm up:
3 Rounds
Barbell Complex @ 45/65#
6x Push ups
Instep Stretch
Training:
(1) 8 Rounds
2x Craig Special + Push Press- increase load each round until 2x is hard, but doable
Rope Climb or 2/3x Tarzan Pull ups
Hip Flexor Stretch
(2) Work up to 1RM Bench Press
RECORD YOUR 1RM
(3) 15 Minute Grind …
5x Virtual Shovel @ 25#
5x Slasher @ 16/20kg
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
15/15 Standing Founder
(4) Foam Roll Legs/Low Back
****************
TUESDAY
SESSION 2
Obj: Strength Chassis Integrity
Warm Up:
3 Rounds
4x Curtis P with Dumbbells @ 10/15#
Instep Stretch
Training:
(1) 8 Rounds
2x Curtis P - increase load each round until 2x is hard, but doable
3/6x Mixed Grip Pull Ups
Hip Flexor Stretch
(2) 5x Bench Press @ 50% 1RM, then 3x Bench Press @ 75% 1RM, then ….
5 Rounds
4x 5-sec Eccentric Bench Press @ 80% 1RM
Lat + Pec Stretch
Eccentric Bench Press - Take 5 seconds to lower the barbell to your chest, then explode back up. Just 4x reps each set. Use SESSION 1’s 1RM.
(3) 15 Minute Grind ….
5x Kneeling Plate Half Moon @ 25/35#
5x Standing Russian Twist @ 15/25#
5x Kneeling Slasher to Halo @ 12/16kg
10x Hinge Lift @ 65/95#
(4) Foam Roll Legs/Low Back
****************
WEDNESDAY
SESSION 3
Obj: Speed, Work Capacity
Warm up:
4 Rounds
15x Jump Rope Hops (hop without a jump rope)
5x Walking Lunges
5x Push Ups
5x Situps
Run 100m
Instep Stretch
Training:
(1) Sprints - Walk Back To Start
8x 10m Sprint
6x 20m Sprint
4x 40m Sprint
(2) Run 1 Mile for Time
Record your Finish Time
(4) 2 Rounds
Hip Flexor + Instep + Pigeon Stretch
****************
THURSDAY
SESSION 4
Obj: Strength Chassis Integrity
Warm Up:
3 Rounds
5x Thruster @ 45/65#
5x Walking Lunge
5x Hand Release Push Ups
Instep Stretch
Training:
(1) 8 Rounds
2x Thruster Complex - increase load each round until 2x is hard, but doable
5x Renegade Row - increase load each round until 5x is hard, but doable
Hip Flexor Stretch
(2) 5x Bench Press @ 50% 1RM, then 3x Bench Press @ 75% 1RM, then ….
5 Rounds
4x 5-sec Eccentric Bench Press @ 80% 1RM
Lat + Pec Stretch
Eccentric Bench Press - Take 5 seconds to lower the barbell to your chest, then explode back up. Just 4x reps each set. Use SESSION 1’s 1RM.
(3) 15 Minute Grind …
5x Dumbbell Crawl @ 35/45#
5x Keg Lift @ 40/60# Sandbag
5x Sand Bag Clean + Push Press @ 40/60#
10x Good Morning @ 45/65#
(4) Foam Roll Legs/Low Back
****************
FRIDAY
SESSION 5
Obj: Loaded Endurance
Training:
(1) Ruck Run 3 Miles @ 55/75# + 10# Dumbbell, sledge hammer or Rubber Rifle.
Run Run at a “Moderate” pace. Moderate = comfortable but not easy.
However, you must main maintain sub 15 min/miles, and finish under 45 minutes.
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