SF45 Charlie: 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.
- Multi-modal, balanced training cycle which equally trains strength, work capacity, chassis integrity (functional core), and endurance.
- 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 Charlie 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 Charlie deploys an efficient version of MTI’s “Working Strength” programming methodology and is focused on two classic barbell exercises – the Back Squat and Hinge Lift (MTI’s version of the Deadlift). The strength programming also includes upper body work.
Work Capacity
9-15 minute, multi-modal, “grind” efforts (work steadily but not frantically).
Chassis Integrity
15-Minute, 3-4 exercise “grinds” focused on low back/extension strength and strength endurance.
Endurance
Trained via a moderate-paced, 45-minute, “Athlete’s Choice” efforts for endurance mode (run, ruck, bike/spin, or row) two times per week.
WEEKLY SCHEDULE
- Monday – Working Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – 45 Minute Athletes Choice Endurance
- Thursday – Working Strength
- Friday – Work Capacity, Chassis Integrity
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
8x Back Squat @ 45/65#
8x Push Ups
8x Dumbbell/Kettlebell Hinge Lift @ 12/16kg or 25/53#
Instep Stretch
Training:
(1) 5 Rounds
6x Back Squat - increase load each round rapidly until 6x is hard, but doable. Prioritize range of movement over weight. Record your final load.
2/5x Pull Ups
Toe Touch Complex
(2) 5 Rounds
6x Hinge Lift - Increase load each round until 6x is hard, but doable. Record Final Load.
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: Work Capacity, Chassis Integrity
Warm Up:
10x Kettlebell Swing to Goblet Squat @ 12kg or 25# Dumbbell
10x Push Ups
2x Prone to Sprint
Instep Stretch
Training:
(1) 9 Minute Grind ...
3x Sandbag Squat Thrust @ 40/60#
75m Shuttle (down 25m, back 25m, down 25m)
Walk back to Start
No room to shuttle today? Replace the 75m Shuttle with 10x Box Jumps at 20", and follow it up with 15 seconds rest before re-starting with the Sandbag Squat Thrust.
"Grind" = Work steadily, not frantically through the exercises in this circuit again and again
(2) 15 Minute Grind ...
20/20 Standing Founder
15x Swings @ 12/16kg
20/20 Kneeling Founder
15x Good Morning @ 45# Barbell
(3) Foam Roll Low Back
******************************
THURSDAY
SESSION 4
Obj: Strength
Warm-up:
3 Rounds
8x Back Squat @ 45/65#
8x Push Ups
8x Dumbbell/Kettlebell Hinge Lift @ 12/16kg or 25/53#
Instep Stretch
USE YOUR SESSION 1 FINAL BACK SQUAT AND HINGE LIFT LOADS TO CALCULATE TODAY'S LOADING.
Training:
(1) 5 Rounds
6x Back Squat - See Loading Below
2/5x Pull Ups
Toe Touch Complex
(2) 5 Rounds
6x Hinge Lift - See Loading Below
5x Scotty Bob @ 15/25#
Hip Flexor Stretch
Back Squat & Hinge Lift Loading:
Round. Load
1 50% Finishing Load
2 75% Finishing Load
3 85% Finishing Load
4-5 Finishing Load
So, if your Back Squat finishing load from SESSION 1 was 200#, here would be today's loading. You'll do 6x reps, each round today. Use the same method to determine Hinge Lift Loading.
Round. Load
1 200 x .5 = 100#
2 200 x .75 = 150#
3 200 x .85 = 170#
4-5 200#
******************************
FRIDAY
SESSION 5
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
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