SF45 Delta: Slight Endurance Emphasis
$59.00
- 7 Week, 5 Day/Week Training Plan designed for tactical and other high-impact athletes ages 45-55 years old.
- Multi-modal, training cycle which trains strength, work capacity, chassis integrity (functional core), and endurance. SF45 Delta has a slight endurance 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 Delta is an intense 7-week, 5 Day/week multi-modal, training cycle which trains strength, work capacity, chassis integrity (functional core), and endurance. SF45 Delta has a slight endurance 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 Delta deploys MTI’s “Efficient Strength” programming methodology and includes sandbag and dumbbell/kettlebell strength exercises.
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, 3x/week efforts. Monday you’ll do loaded step ups for time. Wednesday is 45 minutes of “Athlete’s Choice” endurance (run, bike/spin, row or swim). Friday you’ll finish with a 45 minute ruck @ 35 or 45#.
WEEKLY SCHEDULE
- Monday – 45 Minute Endurance – Step Ups
- Tuesday – Efficient Strength
- Wednesday – 45 Minute Endurance – Athlete’s Choice
- Thursday – Work Capacity/Chassis Integrity Grind
- Friday – 45 Minute Endurance – Rucking
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
- Backpack with 25# of loading for the step ups and 35# (women), 45# (men) for Friday’s Rucking
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: Endurance
Warm-up:
3 Rounds
10x Squats
Instep Stretch
10x Step Ups @ 12-17" Box
Hip Flexor Stretch
Training:
(1) 30 Minute Step Ups @ 25# backpack, 12-17" Bench or Box, Moderate Pace
"Moderate" = comfortable but not easy
(3) 2 Rounds
Instep Complex
Foam Roll Legs, Low Back and Upper Back.
******************************
TUESDAY
SESSION 2
Obj: Strength
Warm Up:
3 Rounds
Bronc Complex @ 45/65#
Instep Stretch
Training:
(1) 5 Rounds
6x Sandbag 1-1/4 Squat @ 40/60#
6x Kneeling Curl to Press - increase load each round until 6x is hard, but doable
6x Sandbag Walking Lunge @ 40/60#
3/6x Chin Ups
(2) 2 Rounds
3rd World Squat Stretch
5x Shoulder Dislocate
******************************
WEDNESDAY
SESSION 3
Obj: Athlete's Choice Endurance
Training:
(1) 45 Minute Run, Row, Swim or Spin/Bike, Moderate Pace
"Moderate" = Comfortable but not easy
Comments: Athlete determines today's endurance mode
******************************
THURSDAY
SESSION 4
Obj: Work Capacity, Chassis Integrity
Warm-up:
3 Rounds
10x Goblet Squats @ 12kg or 25# dumbbell
Instep Stretch
10x Push Ups
Lat + Pec Stretch
Training:
(1) 30 Minute Grind ....
5x Sandbag Getup @ 40/60# - Alternate Shoulders each round
5x Sandbag Keg Lift @ 40/60#
5x Sandbag Clean + Press @ 40/60#
30x Step Ups @ 16-20" Box
"Grind" = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed time.
******************************
FRIDAY
SESSION 5
Obj: Endurance
Training:
(1) 45 Minute Ruck @ 35/45#, Moderate Pace
"Moderate" = Comfortable but not easy
Comments: Athlete determines today's endurance mode. No ruck running - walk/fast walk only.
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