TLU Strength Training Plan

TLU Strength Training Plan

$69.00

• 6 Week, 5 Day/Week Strength Focused Training Plan which deploys MTI’s “TLU” Strength Progression Methodology.
• TLU Strength Progression is the best we’ve ever designed for “hybrid” athletes like mountain guide, soldiers, LE Officers and Fire/Rescue Personnel who have a broad range of fitness demands.
• TLU Methodology and has been deployed with SOF personnel, professional mountain athletes and high school athletes. It’s great all-around strength training.
– This plan is one of the 185+ plans which comes with an Athlete’s Subscription.

Description

When I began coaching in 2005 I would take other coaches’ strength progression design and apply to myself and athletes. I’d do what was printed, and find things that worked, and others that didn’t.

Next, I began to combine what worked from one coach, with what worked from another coach, into  ‘hybrid’ designs.

Finally, after a few years of this and with a solid grasp of the theory behind strength session design, I began designing my own progressions from scratch.

“TLU” Strength Session Design is the my first “original” strength progression design, and is the best strength programming I’ve created for “hybrid” mountain and tactical athletes who must also train other fitness attributes … endurance, work capacity, chassis integrity, climbing, etc.

“TLU” stands for Total Body, Lower Body, and Upper Body. Within a TLU strength session, each component is trained (total, lower, upper)  but with a differing intensity (loading) and volume (reps to per set and total reps per exercise). 

While we call it TLU, the session’s alternate the order evenly throughout a cycle (UTL, LUT, etc). For the first exercise, you will find your 1RM, followed by 5-6 Rounds of 2x @ 85% of 1RM. This is a heavy load, and total volume is 10-12 reps total.

The second exercise uses 6 rounds and 3-5 repetitions (18-30 reps total) at a “hard but doable” weight. It’s paired with a explosive body weight movement similar to the movement pattern of the lift, completed immediately after finishing the lift. A mobility movement finishes up the round and doubles as the rest period.

The third exercise has the highest volume, with 6 Rounds and 4-10 repetitions  (24-60 reps total). Again, this is paired with a body weight movement and mobility for each round.

TLU progression is a way to train strength frequently, without overtraining. But best of all, TLU sessions are fun! There’s lots of variety, we add complex training to develop power and athleticism, and the entire body gets strength trained in one session.

PROGRAM SPECIFICS

This is a 6 week, 5 day/week strength-focused training program deploying our TLU strength methodology. You’ll train strength 3 days/week, Monday, Wednesday and Friday.

On Tuesdays, you’ll complete a short, intense gym-based, multi-modal work capacity effort, followed by a Chassis Integrity circuit.

On Thursdays you’ll complete a mid-distance 3-4 miles easy run, followed by a low-back focused chassis integrity circuit.

Here is the Weekly Schedule:

  • Monday: TLU Strength (TLU)
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: TLU Strength (LUT)
  • Thursday: Easy Run, Chassis Integrity (low back)
  • Friday: TLU Strength (UTL)

COMMON QUESTIONS

Who is this plan appropriate for?
Anyone who wants to dedicate 6 weeks to building strength. We’ve deployed TLU programming with Special Forces, professional mountain athletes, office workers and high school sports teams. It’s awesome strength programming!

How Long should the strength sessions (Mon, Wed, Fri) Take?
60-75 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 75 minutes for the first couple weeks. But beginning week 3, you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.

If after Week 2 your are taking much longer than 65 minutes, you are resting too long between rounds and/or lingering with the mobility/stretch exercise too long.

If these sessions are taking 50 minutes, you aren’t lifting heavy enough. Each circuit is not a mini-Crossfit WOD. You want the load to be as heavy as possible, but still make the prescribed reps. Work briskly, but not frantically.

What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?
For Total Body Exercises, Do this:
Set of 3 Reps, …. add weight
Set of 2 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Power Clean + Push Press
Round   Reps   Load
1           3          95#
2           2          115#
3           1          135#
4           1          155#
5           1          160#
6           1          165# … 1RM

For Lower and Upper Body Exercises, Do this:
Set of 5 Reps, …. add weight
Set of 3 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Hinge Lift
Round   Reps   Load
1           5          135#
2           3          185#
3           1          225#
4           1          275#
5           1          295#
6           1          305#
7           1          315# …. 1RM

How long should it take to work up to my 1RM?
10-15 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.

What does “Increase load rapidly each round until hard but doable” mean?
Exactly what it says. Don’t over complicate it. The aim is to use the first 3 rounds of the exercise as a rapid warm up, and complete the last three at the “hard but doable” load. For example, below is how I would work up to 5x Walking Lunge: 

6 Rounds
5x Walking Lunge – increase load rapidly each round until 5x is hard but doable.
Round   Load
1           16kg
2           20kg
3           24kg
4-6        28kg

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What Equipment is Required?
Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
On our “Exercises” page HERE

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
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 racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags.

Sample Training

Below is Week 1 From the Training Plan:

MONDAY
SESSION 1
Obj: Strength

Warm Up:

3 Rounds

  • 5x Power Clean + Push Press @ 45/65#
  • 5x Walking Lunge
  • 10x Hand Release Push Ups
  • Instep Stretch
  • 5x Shoulder Dislocate

Training:

(1) Work up to 1RM Power Clean + Push Press

RECORD 1RM

(2) 5 Rounds

  • 2x Power Clean + Push Press @ 85% 1RM
  • Foam Roll Low Back

(3) 6 Rounds

  • 5x Walking Lunge - Increase load rapidly each round until 5x is Hard, but Doable, then immediately
  • 2x Jumping Lunge - Be Explosive!
  • Hip Flexor Stretch

(4) 6 Rounds

  • 4/8x Weighted Chin Up - Increase load rapidly each round until 4/8x his hard, but doable
  • 8x Kettlebell Floor Press - Increase load rapidly each round until 8x his hard, but doable
  • Lat +Pec Stretch

****************

TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity

Warm up:

3 Rounds

  • 10x Squats
  • 10x Push Ups
  • 10x Sit Ups
  • 4x 40-Foot Shuttles
  • Instep Stretch

Training:

(1) 20 Rounds

Suicide Sprint every 30 Seconds

(1) 15 Minute Grind

  • 5x 1-Sided Hinge Lift @ 15/25#
  • 5x Slasher @ 16/20kg
  • 5x Sandbag Getup @ 40/60# - Alternate shoulders each round

(2) Foam Roll Legs, Low Back

****************

WEDNESDAY
SESSION 3
Obj: Strength

Warm Up:

4 Rounds

  • 8x Back Squat @ 65/95#
  • 4x Scotty Bob @ 15/25#
  • Instep Stretch
  • 5x Shoulder Dislocate

Training:

(1) Work up to 1RM Back Squat

RECORD 1RM

(2) 6 Rounds

  • 2x Back Squat @ 85% 1RM
  • Hip Flexor Stretch

(3) 6 Rounds

  • 5x Weighted Pull Up - Increase load rapidly each round until 5x is Hard, but Doable, then immediately
  • 3x Ball Slam @ 20#

Lat + Pec Stretch

(4) 6 Rounds

  • 4x Thruster - Increase load rapidly each round until 4x his hard, but doable, then immediately …
  • 2x Burpee - Be Explosive!
  • Foam Roll Low Back

*****************

THURSDAY
SESSION 4
Obj: Endurance, Chassis Integrity

Training:

(1) Run 3 Miles at an Easy Pace

Easy = you can speak in full sentences

(2) 10 Minute Grind

  • 15/15 Standing Founder
  • 10x Hinge Lift @ 55/75#
  • 15/15 Kneeling Founder
  • 10x Swings @ 16/20kg

(3) Foam Roll Legs, Low Back

**************

FRIDAY
SESSION 5
Obj: Strength

Warm Up:

4 Rounds

  • 8x Bench Press @ 45/95#
  • 8x Box Jumps @ 20”
  • 4x Walking Lunge
  • Instep Stretch
  • 5x Shoulder Dislocate

Training:

(1) Work up to 1RM Bench Press

RECORD 1RM

(2) 6 Rounds

  • 2x Bench Press @ 85% 1RM
  • Pigeon Stretch

(3) 6 Rounds

  • 3x Power Clean - Increase load rapidly each round until 3x is Hard, but Doable, then immediately
  • 2x Seated Box Jump @ 20/24”
  • Hip Flexor Stretch

(4) 6 Rounds

  • 8x Front Squat - Increase load rapidly each round until 8x his hard, but doable
  • Rope Climb or 3x Tarzan Pull Ups
  • Foam Roll Low Back

Testimonials


"Just a quick shout. The new TLU strength program you made is great! Loving the strength gains without the loss in endurance.

I can walk right into a 5 mile run and complete it in under 40 minutes without straining. Same with weighted rope climbs, pushup/situp events, etc.

Thanks again for the great program."


***********************


"I wanted to say thank you for all of the work you and your team have put into your programs. I just recently finished the TLU strength program and I had great results with it. I have been in EOD for 12 years with multiple deployments to Iraq and Afghanistan and I have spent most of my career researching and trying different fitness programs to find the best way to prepare my body. I wish I found out about your company sooner because so far I think your programming is the best I have tried. A large number of guys in my career field have been severely disabled by injuries from years of deployments. I think a lot of those injuries could have been avoided if we were training properly. We have finally opened our eyes to the need for effective mission focused training but unfortunately that sort of programming is not that easy to come by. A friend of mine recommended your company and when I began to research your products I realized it was exactly what I needed. I will be recommending your company to everyone that will listen to me. Hopefully the research and time you guys have put in can better prepare this new generation of military for the future."

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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