SF45 Bravo: Slight Strength Emphasis
$59.00
- 7 Week, 5 Day/Week Training Plan designed for tactical and other high-impact athletes ages 45-55 years old.
- Plan trains strength, work capacity, chassis integrity (functional core), and endurance. SF45 Bravo has a slight strength emphasis.
- 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 Bravo is an intense 7-week, 5 Day/week multi-modal, training cycle which trains strength, work capacity, chassis integrity (functional core), and endurance. SF45 Bravo has a slight strength emphasis.
“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 Bravo has a slight strength emphasis and deploys three types of bodyweight strength training: (1) Leg Blaster Progression; (2) Upper Body and Core Strength assessment and progression; (3) MTI’s “Bodyweight Flow” programming.
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 – Bodyweight Strength
- Tuesday – 45 Minute Athlete’s Choice Endurance
- Wednesday – Bodyweight Strength
- Thursday – Work Capacity/Chassis Integrity Grind
- Friday -Bodyweight Strength
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
- 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
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Strength
Warm-up:
3 Rounds
10x Squats
Instep Stretch
5x In-Place Lunges
Hip Flexor Stretch
10x Push Ups
Lat + Pec Stretch
Training:
(1) 8 Rounds
Mini Leg Blaster
Rest 60 Seconds
(2) Max Repetition Pull Ups
No time limit, but your hands cannot leave the bar and your feet can't touch. Can't do a single pull up? Do Max Rep Negative Pull Ups (5 second drop) in 2 Minutes. Rest as needed, but keep working for the entire 2 minutes.
*** Rest 3 Minutes
(3) Max Repetition Hand Release Push Ups in 2 Minutes
Athlete can stop and rest as needed ... just keep working for the entire 2 minutes
*** Rest 3 Minutes
(4) Max Rep Pull Up Bar Heel Tap in 2 Minutes.
Rest as needed (stand if necessary) - just keep working for the entire 2 minutes.
RECORD ALL SCORES
******************************
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: Strength
Warm-up:
3 Rounds
10x Squats
Instep Stretch
5x In-Place Lunges
Hip Flexor Stretch
10x Push Ups
Lat + Pec Stretch
Training:
(1) 8 Rounds
Mini Leg Blaster
Rest 60 Seconds
USE YOUR SESSION 1 ASSESSMENT RESULTS FOR PART (2) BELOW ....
(2) 5 Round Grind ....
30% Max Rep Pull Ups or Negative Pull Ups
30% Max Rep Hand Release Push Ups
30% Max Rep Pull Up Bar Heel Tap
"Grind" = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed number of rounds.
So, if you scored 11x Pull Ups, 32 HR Push Ups and 15x Pull Up Bar Heel Taps on SESSION 1:
11x x .3 = 3.3 or 4x Pull Ups (round up)
32 x .3 = 9.6 or 10x HRPU (round up)
15 x .3 = 4.5 or 5x Pull Up Bar Heel Tap (round up).
Today, you'd complete 5 Rounds of ....
4x Pull Ups
10x Hand Release Push Ups
5x Pull Up Bar Heel Taps.
(3) 2 Rounds
Instep Complex
Foam Roll Legs, Low Back and Upper Back.
******************************
THURSDAY
SESSION 4
Obj: Work Capacity, Chassis Integrity
Warm-up:
3 Rounds
10x Goblet Squats @ 12kg or 25# dumbbell
Instep Stretch
3/5x Scotty Bobs @ 15/25#
5x Shoulder Dislocate
Training:
(1) 30 Minute Grind ....
6x Sandbag Clean & Press @ 40/60#
3x Sandbag Keg Lift @ 40/60#
Run 200m or 30x Step Ups @ 16-20" Box or step
"Grind" = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed time.
(2) Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Strength
Warm-up:
3 Rounds
10x Squats
Instep Stretch
5x In-Place Lunges
Hip Flexor Stretch
10x Push Ups
Lat + Pec Stretch
Training:
(1) 10 Rounds
Mini Leg Blaster
Rest 60 Seconds
USE YOUR SESSION 1 ASSESSMENT RESULTS FOR PART (2) BELOW ....
(2) 5 Round Grind ....
30% Max Rep Pull Ups or Negative Pull Ups
30% Max Rep Hand Release Push Ups
30% Max Rep Pull Up Bar Heel Tap
"Grind" = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed number of rounds.
(3) 2 Rounds
Instep Complex
Foam Roll Legs, Low Back and Upper Back.
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