Upper Body Round Robin Training Plan
$69.00
• 6 Week, 5 day/week Training Plan
• Designed with a sharp focus on improving your scores on the UBRR, without any distractions or fluff.
• Plan individually scales to your fitness level, so it can be used time and again.
• Designed to be completed the 6 weeks directly before your UBRR
• This training plan is one of the 195+ Plans included with an Athlete’s Subscription.
Description
This 6-week training plan is designed to train specifically for the Upper Body Round Robin (UBRR) Physical Fitness Test. Week 6 of this plan is an unload/taper week. Complete this training plan the 6 weeks directly before your UBRR.
This training plan deploys the UBRR Assessement three times – beginning, middle and end. The follow-on progressions are based on your most recent assessment results. In this way the training plan automatically “scales” to your incoming fitness and continues to “scale” and push you as your fitness improves during the plan.
This is Version 2 of the plan, updated in April 2017.
The UBBR contains the following 9 events:
(1) Bench Press
Load: 80% of Bodyweight
Minimum score: 6 reps
Time: no time limit
(2) Push-Ups
Minimum score: 40 reps
Time: 1 Minute
(3) Sit-Ups
Minimum score: 40 reps
Time: 1 Minute
(4) Pull-Ups
Minimum score: 6 reps
Time: no time limit
(5) Dips
Minimum score: 10 reps
Time: no time limit
(6) 25” Rope Climb in IBA
Pass or fail event
Time: no time limit
(7) Kipp-Ups
Minimum score: 6 reps
Time: 1 Minute
(8) 4x 25m Shuttle Run with blocks (approx. 3x3x1 inches)
Minimum score: finish sprints within 24 Seconds
Then, depending on Unit, Company etc. it is either
(9) 5 Mile Run
Minimum Score: finish run within 40 Minutes
or
(9) 5 Mile Ruck
Load: 45# dry
Minimum Score: finish ruck within 75 Minutes
As soon as one event is finished, the next event has to start in no more than 10 minutes.
PROGRAM OVERVIEW
The sessions are designed to last 76-120 Minutes depending upon your individual running or ruck running pace. The longer sessions are on Monday, Wednesday and Fridays. It is okay to split the sessions into 2-a-days if needed to complete them.
Depending on your chain of command, or whoever might be in charge of grading the UBRR Fitness Test, you will perform either a 5 mile run or a 5 mile ruck NOT both. Hence, you need to choose whether you will be using the running or rucking progression on this train-up.
Each week has the same structure, with objectives by day as follows:
Monday: Bench Press / Pull-Ups / Dips / Fast Run or Ruck Run Intervals
Tuesday: Push-Ups / Sit-Ups / Kipp-Ups / Rope Climbs / Shuttle Sprints
Wednesday: Bench Press / Pull-Ups / Dips / Fast Run or Ruck Run Intervals
Thursday: Push-Ups / Sit-Ups / Kipp-Ups / Rope Climbs / Shuttle Sprints
Friday: Bench Press / Pull-Ups / Dips / Easy Run or Ruck Run
COMMON QUESTIONS
What is the Required Equipment?
- Bench Press set up including bench, rack, barbell, plates for loading.
- Pull Up Bar
- Dip bars or station
- IBA (Individual Body Armor) and 25-Foot Rope for Climbing
- Stop watch with interval coundown timer (Timex Ironman or iphone)
- Track or known distances for 5 miles, 2 Miles and 1 Mile
- Ruck and 45# of Filler (if you are doing the ruck in the UBRR)
- Foam Roller
- 5-foot piece of PVC or a broomstick
How Long do the Sessions Last?
Tuesday and Thursday Training Sessions will last 60 minutes. Monday/Wed/Friday Sessions may push to 120 minutes, depending on your running or rucking pace.
The Monday/Wednesday/Friday sessions can be split into 2-a-days to complete them.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead. If this happens, we recommend training on a Saturday to stay on schedule, but aim to take 2 full days of rest per week.
Can I see some sample training?
Click the “Sample Training” tab to see the entire first week of the plan.
Unfamiliar Exercises?
Go to http://mtntactical.com/category/exercises/ for a list of exercises and video demonstration.
What about diet?
Click HERE for our guidelines.
Required Equipment
What is the Required Equipment?- Bench Press set up including bench, rack, barbell, plates for loading.
- Pull Up Bar
- Dip bars or station
- IBA (Individual Body Armor) and 25-Foot Rope for Climbing
- Stop watch with interval coundown timer (Timex Ironman or iphone)
- Track or known distances for 5 miles, 2 Miles and 1 Mile
- Ruck and 45# of Filler (if you are doing the ruck in the UBRR)
- Foam Roller
- 5-foot piece of PVC or a broomstick
Sample Training
BELOW IS WEEK 1 FROM THE TRAINING PLAN:
************
MONDAY
SESSION 1
Obj: Upper Body Round Robin Assessment
Warm up:
3 Rounds
- 8x Bench Press @95/115/135#
- 10x Walking Lunges
- 5x Burpees
- 10x Sit-Ups
- Instep Stretch
- Lat + Pec Stretch
(1) Bench Press @ 80% Bodyweight - Max Reps
Time: no time limit
(2) Push-Ups
Max Reps in 60 Seconds
(3) Sit-Ups
Max Reps in 60 Seconds
(4) Pull-Ups - Max Reps
Time: no time limit
(5) Dips - Max Reps
Time: no time limit
(6) 25” Rope Climb in IBA
Pass or fail event
Time: no time limit
(7) Kipp-Ups
Max Reps in 60 Seconds
(8) 4x 25m Shuttle Run with blocks for Time
Blocks - (approx. 3x3x1 inches)
Then, depending on Unit, Company etc. it is either
(9) 5 Mile Run for Time … or
(9) 5 Mile Ruck Run for Time @ 45#
RECORD SCORES
*****************
TUESDAY
SESSION 2
Focus: Push-Ups, Sit- Ups, Kipp-Ups, Shuttle Sprints
Warm up:
3 Rounds
- 10x Push Ups
- 10x Walking Lunge
- 10x Sit Ups
- Instep Stretch
- 5x Shoulder Dislocates
Training
(1) 6 Rounds
- 30% of your Max Sit Ups Scored on SESSION 1’s UBRR every 75 seconds.
Example:
You performed 75x Pull Ups on SESSION 1’s UBRR
Number of Pull Ups Reps each Interval: 75 x .3 = 22.5 or 23 Reps (round up)
Set a 75 second repeating countdown timer. On “go” complete 23 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.
(2) 6 Rounds
- 30% of your Push Up Max Reps Scored on SESSION 1’s UBRR Every 75 Seconds
Example:
You performed 60x Push Ups on SESSION 1’s UBRR
Number of Bench Press Reps each Interval: 60 x .3 = 18 Reps
Set a 75 second repeating countdown timer. On “go” complete 18 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.
(3) 6 Rounds
- 30% of your Max Rep Kipp Ups Scored on SESSION 1’s UBRR every 75 seconds.
Example:
You performed 33x Kipp Ups on SESSION 1’s UBRR
Number of Dip Reps each Interval: 33 x .3 = 9.9 or 10 Reps
Set a 75 second repeating countdown timer. On “go” complete 10 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.
(4) 6 Rounds
- 150m Shuttle Sprint every 1:15
(5) Foam Roll Legs/Low Back
********************
WEDNESDAY
SESSION 3
Focus: Bench Press, Pull-Ups, Dips, Run or Ruck Run
Warm up:
- 8x Bench Press @95/115/135#
- 10x Walking Lunges
- 5x Burpees
- 10x Sit-Ups
- Instep Stretch
- Lat + Pec Stretch
Training
(1) 6 Rounds
- 30% of your Bench Press Max Reps @ 80% of Bodyweight Scored on SESSION 1’s UBRR Every 90 Seconds
Example:
You performed 12x Bench Press on SESSION 1’s UBRR
Number of Bench Press Reps each Interval: 12 x .3 = 4 Reps
Set a 90 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.
(2) 6 Rounds
- 30% of your Max Rep Pull Ups Scored on SESSION 1’s UBRR every 75 seconds.
Example:
You performed 12x Pull Ups on SESSION 1’s UBRR
Number of Pull Ups Reps each Interval: 12 x .3 = 4 Reps
Set a 75 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.
(3) 6 Rounds
- 30% of your Max Rep Dips Scored on SESSION 1’s UBRR every 75 seconds.
Example:
You performed 12x Dips on SESSION 1’s UBRR
Number of Dip Reps each Interval: 12 x .3 = 4 Reps
Set a 75 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.
(4) 3 Rounds
- 1 Mile Run or Ruck Run @ 45# at Per-Mile Interval Pace Based on SESSION 1’s Run/Ruck Run Finish Time using MTI’s Running Calculator or Ruck Calculator
- Rest 6 Minutes between efforts
Do whichever you performed during your UBRR test.
(5) Foam roll legs/low back.
COMMENTS:
It’s okay to perform today's session as a 2-a-day if necessary. Complete the Run/Ruck Run in the PM.
***********************
THURSDAY
SESSION 4
Focus: Push-Ups, Sit- Ups, Kipp-Ups, Shuttle Sprints
Warm up:
3 Rounds
- 10x Push Ups
- 10x Walking Lunge
- 10x Sit Ups
- Instep Stretch
- 5x Shoulder Dislocates
Training
(1) 6 Rounds
- 35% of your Max Sit Ups Scored on SESSION 1’s UBRR every 75 seconds.
(2) 6 Rounds
- 35% of your Push Up Max Reps Scored on SESSION 1’s UBRR Every 75 Seconds
(3) 6 Rounds
- 35% of your Max Rep Kipp Ups Scored on SESSION 1’s UBRR every 75 seconds.
(4) 6 Rounds
- 150m Shuttle Sprint every 1:15
(5) Foam Roll Legs/Low Back
*****************
FRIDAY
SESSION 5
Focus: Bench Press, Pull-Ups, Dips, Run or Ruck Run
Warm up:
- 8x Bench Press @95/115/135#
- 10x Walking Lunges
- 5x Burpees
- 10x Sit-Ups
- Instep Stretch
- Lat + Pec Stretch
Training
(1) 6 Rounds
- 30% of your Bench Press Max Reps @ 80% of Bodyweight Scored on SESSION 1 UBRR Every 90 Seconds
(2) 6 Rounds
- 30% of your Max Rep Pull Ups Scored on SESSION 1’s UBRR every 75 seconds.
(3) 6 Rounds
- 30% of your Max Rep Dips Scored on SESSION 1’s UBRR every 75 seconds.
(4) Run or Ruck Run 4 Miles at “Easy Per Mile Pace”
Based on SESSION 1’s Run/Ruck Run Finish Time using MTI’s Running Calculator or Ruck Calculator
Do whichever you performed during your UBRR test.
(5) Foam roll legs/low back.
COMMENTS:
It’s okay to perform today's session as a 2-a-day if necessary. Complete the Run/Ruck Run in the PM.
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