Sandbag/Weight Vest/Dumbbell Training Plan
$59.00
- Intense, 7-week, 5 day/week cycle which concurrently train strength, work capacity, chassis integrity, and endurance.
- Designed for athletes with limited equipment
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This is an intense, 7-week, 5 day/week cycle which concurrently trains strength, work capacity, chassis integrity, and endurance. This limited equipment training plan uses a 25# Weight Vest, Sandbag (40 or 60-pound), Pair of Dumbbells (15 or 25 pounds), and Pull Up Bar.
This is Version 2 of the Plan, Updated July 2019
Strength
The Sandbag/Weight Vest/Dumbbell Training Plan trains strength in two ways: (1) a 4-exercise assessment and follow-on progressions, and; (2) Complex training which combines a strength exercise with a fast/explosive bodyweight exercise which deploys the same muscles and movement patterns.
Work Capacity
Trained via 20-minute, multi-modal events, and through the MTI Tactical Athlete Work Capacity Assessment and follow-on progressions.
Chassis Integrity
You’ll complete 10-15 minute TRE Circuits 2 times per week. TRE circuits deploy a Rotation, Total and Extension core exercise in the same circuit.
Endurance
Trained two ways: (1) 1.5-Mile Running Assessment wearing a 25# Weight Vest and follow-on 800m intervals based on your most recent assessment results, and; (2) 2-3 mile moderate-paced unloaded run.
WEEKLY SCHEDULE
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Endurance
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?
Access is online, via username and password. You can login 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
Required Equipment
25 pound Weight Vest
Sandbag (40 or 60-pound)
Pair of Dumbbells (15 or 25 pounds)
Pull Up Bar
Sample Training
Below is the entire first week of this plan.
************************
MONDAY
SESSION 1
Obj: Strength Assessment
Warm up:
5 Rounds
1x Pull Up
Training:
(1) Max Rep In-Place Lunges in 90 seconds wearing 25# Weight Vest
RECORD REPS
*** Rest 2-3 Minutes
(2) Max Rep Hand Release Push ups in 90 Seconds wearing 25# Weight Vest
RECORD REPS
*** Rest 2-3 Minutes
(3) Max Rep Pull Up wearing 25# Weight Vest.
Can't do 1x rep wearing the vest? Pull it and do a Max Rep Pull Ups Unloaded.
RECORD REPS
*** Rest 2-3 Minutes and take off the weight vest
(4) 10 Minute Sandbag Getups for Reps @ 40/60# Sandbag
RECORD REPS
************************
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity
Warm up:
4 Rounds
10 Squats
Training:
(1) 20 Minute AMRAP (As Many Rounds as Possible)
3x Sandbag Squat Thrust @ 40/60#
75m Shuttle (down 25m, back 25m, down 25m)
Walk Back to Start
(2) 5 Round Grind ...
3x Sandbag Cross Clean @ 40/60#
5x Kneeling Slasher to Halo @ 15/25# Dumbbell
5x Dumbbell Crawl @ 15/25#
"Grind" = work steadily, not franticly
(3) 2 Rounds
************************
WEDNESDAY
SESSION 3
Obj: Endurance Assessment
Warm Up:
4 Rounds
10x Squats
10x Push Ups
Run 50m
Training:
(1) Run 1.5 Miles for Time Wearing 25# Weight Vest
RECORD FINISH TIME
************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm up:
3 Rounds
Sandbag Complex @ 40/60#
3x Scotty Bobs @ 15/25#
Training:
(1) 6 Rounds
3x Sandbag Craig Special @ 40/60#, then immediately ...
1x Squat Jump with Sandbag
** Don weight vest if the Craig Specials are easy
(2) 6 Rounds
5x Sandbag Walking Lunge @ 40/60# Sandbag, then immediately ....
** Don weight vest if the Walking Lunges are easy
(3) 6 Rounds
5x Scotty Bobs @ 15/25#
3/6x Chin Ups
** Don weight vest if the Scotty Bobs and Chin Ups are easy
(4) 4 Round Grind ...
10x Sandbag Good Morning @ 40/60#
15/15 Standing Founder
15/15 Kneeling Founder
"Grind" = work steadily, not franticly
************************
FRIDAY
SESSION 5
Obj: Work Capacity Assessment, Endurance
Warm up:
4 Rounds
5x Push Ups
Run 25m
Training:
(1) MTI Tactical Athlete Work Capacity Assessment
RECORD SCORE
(2) Run 2 Miles, unloaded, moderate pace
"Moderate" = comfortable but not easy
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