SF45 Alpha: Balanced Strength, Work Capacity, Endurance
$59.00
- 7 Week, 5 Day/Week Training Plan designed for tactical and other high-impact athletes ages 45-55 years old.
- Plan trains gym-based heavy strength, chassis integrity, endurance, work capacity, and chassis integrity.
- Can be purchased individually or as part of the SF45 I Training Packet
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
SF45 Alpha is an intense 7-week, 5 Day/week multi-modal, balanced training cycle which equally trains strength, work capacity, chassis integrity (functional core), and endurance.
“SF45” is an acronym for “Strength and Fitness 45” and is age-appropriate for all high-impact athletes in the 45-50 age range.
The programming in this plan is specifically designed for civilian athletes, and/or tactical athletes, that no longer need to perform at the “tip of the spear” in their profession.
Below are some key programming principles for SF45 Programming:
- No 1RM (1 repetition max Strength Efforts)
- Loaded deep squatting emphasizes full range of motion overloading
- Avoids super intense, high impact work capacity efforts
- No max-effort endurance efforts. Endurance efforts are completed at a “moderate” pace
- Shorter (45-minute), efficient training sessions
- Designed to build and maintain foundational “base fitness” for older athletes.
- 5 day/week training plan
This is Version 2 of the plan, updated in December 2021.
FITNESS ATTRIBUTES
Strength Programming
SF45 Alpha deploys an efficient version of MTI’s “TLU” strength programming methodology which combines a total or lower body exercise with an upper body press or pulling exercise plus a stretch or mobility drill, in the same circuit.
Work Capacity, Chassis Integrity
Trained together in this plan via long (30-40 minute) sandbag-based, “grind” efforts.
Endurance
Trained via a moderate-paced, 45-minute, mid-week, “Athlete’s Choice” efforts for endurance mode (run, ruck, bike/spin, or row).
WEEKLY SCHEDULE
- Monday – TLU Strength
- Tuesday – 45 Minute Athletes Choice Endurance
- Wednesday – Work Capacity/Chassis Integrity Grind
- Thursday – TLU Strength
- Friday -Work Capacity/Chassis Integrity Grind
REQUIRED EQUIPMENT
- Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench.
- 16-20″ box or bench for step ups
- Pull Up Bar
- Sandbag – 40# for women, 60# for men
COMMON QUESTIONS
How long will sessions last?
All sessions are designed to last 45 minutes.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for front snatches @ 45/65#, the first load – 45# – is for women, and the second load – 65# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
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 log in 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.
Required Equipment
What Equipment is Required?
- Fully-equipped functional fitness gym including barbells/dumbells, plates, bumpers, rack, bench, plyo boxes, sandbag (40/60/80 pound)
- Stop watch with countdown interval timer.
- Optional - GPS running watch to make finding running distance easy
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Strength
Warm-up:
3 Rounds
Barbell Complex @ 45/65#
6x Push Ups
Instep Stretch
Training:
(1) 5 Rounds
4x Power Clean + Push Press - increase load each round until 4x is hard, but doable
2/5x Pull Ups
Lat + Pec Stretch
(2) 5 Rounds
6x Hinge Lift - Increase load each round until 6x is hard, but doable
5x Scotty Bob @ 15/25#
Hip Flexor Stretch
******************************
TUESDAY
SESSION 2
Obj: Athlete's Choice Endurance
Training:
(1) 45 Minute Run, Row, Spin/Bike or Ruck @ 45#, Moderate Pace
"Moderate" = Comfortable but not easy
Comments: Athlete determines today's endurance mode
******************************
WEDNESDAY
SESSION 3
Obj: Chassis Integrity, Work Capacity
Training:
(1) 30-Minute Grind ....
5x Renegade Man Maker @ 15/25#
5x Sandbag Keg Lift @ 40/60#
Run 200m or 30x Step Ups @ 16-20" Box
"Grind" = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed time.
(2) Foam Roll Quads/Low Back
******************************
THURSDAY
SESSION 4
Obj: Strength
Warm-up:
3 Rounds
8x Back Squat @ 65/95#
5x Scotty Bobs @ 15/25#
Instep Stretch
Lat + Pec Stretch
Training:
(1) 5 Rounds
8x Back Squat- increase load each round until 8x is hard, but doable. Prioritize range of motion over load.
3/6x Chin Ups
Foam Roll Low Back
(2) 5 Rounds
4x Shoulder Hold Lunge - Increase load each round until 4x is hard, but doable
8x Bench Press - increase load each round until 8x is hard, but doable
(3) Foam Roll Upper Back
******************************
FRIDAY
SESSION 5
Obj: Chassis Integrity, Work Capacity
Training:
(1) 30-Minute Grind ....
5x Sandbag Getup @ 40/60# - alternate shoulders each round
5x Prone to Sprint
Walk back to start
"Grind" = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed time.
(2) Foam Roll Quads/Low Back
Testimonials
artificial hips - it was a great push - challenged me and pissed me
off but was great (cannot ask for more than that). Took a week in
between programs and will am heading for HUMILITY soon. Cannot state
enough how fortunate I am to have been with you and MTN TACTICAL for
years now. You continually garner my admiration for the relentless
pursuit of the best programs over a range for professionals. I did 38
years active duty in the Marine Corps and over 60 months of combat and
2 hard rehabs from wounds/injuries. Your programs have always -
ALWAYS - been in the core of my daily ethos."
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