Valor: Slight Work Capacity Focus
$59.00
- 7 weeks, 5 day/week training plan
- Deploys strength and endurance assessments and follow-on progressions.
- Designed for Military Athletes looking to make gains across the board – strength, work capacity, Chassis Integrity, and speed-over-ground endurance.
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
Valor is an intense 7-week, 5 day/week training program which combines classic barbell and bodyweight strength training, track-based endurance training, and intense, gym-based multi-modal work capacity efforts.
This plan is designed for Military Athletes looking to make gains across the board – strength, work capacity, Chassis Integrity, and speed-over-ground endurance. Valor represents the latest evolution of our programming theory and deploys strength and endurance assessments and follow-on progressions.
This is Version 4 of the plan, updated in September 2024.
FITNESS ATTRIBUTES
Strength
Valor deploys two assessed and progressed strength programming. Weeks 1-4 you’ll train MTI’s Barbell Complex. The Barbell Complex is an intense complex of 6 barbell exercises completed in a row, without rest. Research we’ve completed in-house has shown that 4 weeks of a progressed barbell complex increased max effort strength over several exercises. Weeks 4-7 you’ll assess 1RM Back Squat, Bench Press and max rep pull ups, then complete MTI’s Density Strength programming and re-assess week 7.
Work Capacity
Trained via intense, 10-minute multi-modal efforts and shuttle sprint repeats.
Chassis Integrity
3-Exercise Circuit, trained one day/week. Chassis Integrity is MTI’s proprietary functional core strength training methodology.
Endurance
Speed over ground focus, but includes weekly recovery runs. Rucking is trained via a 3-Mile Ruck Run assessment with follow-on threshold intervals. Running is trained via a 1.5-mile run assessment with follow-on intervals. The plan includes an extended, mid-week, recovery run.
WEEKLY SCHEDULE
- Monday: Strength, Chassis Integrity
- Tuesday: Ruck Run Assessment or Threshold Intervals
- Wednesday: 45-75 Minute Recovery Run
- Thursday: Strength, Work Capacity
- Friday: Run Assessment or Threshold Intervals
COMMON QUESTIONS
What equipment is required?
- Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
- Ruck and 45# of filler/load
- 10# dumbbell, rubber rifle or sledge hammer to Ruck Run with
- Stopwatch
- Foam Roller
Who is this plan appropriate for?
Valor is not appropriate for severely de-conditioned athletes. It is appropriate for fit athletes who want to concurrently build strength, endurance work capacity, and chassis integrity.
How long do the training sessions last?
Gym-based sessions are designed to last 45-60 minutes. Endurance sessions will last 50-75 minutes.
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 use 15#, Men use 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
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 for the remainder of the plan.
What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other vendors sell them, and you can make your own. Be resourceful.
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 Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
- Ruck and 45# of filler/load
- 10# dumbbell, rubber rifle or sledge hammer to Ruck Run with
- Stop watch
- Foam Roller
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Strength Assessment, Chassis Integrity
Warm up:
3 Rounds
Barbell Complex @ 45/65#
6x Hand Release Push ups
Instep Stretch
5x Shoulder Dislocate
Training:
(1) 5 Rounds
Barbell Complex - Increase load each round and reach your Barbell Complex Max Load at Round 5
Hip Flexor Stretch
Heavy Barbell Complexes are an intense effort. See example loading below for a strong male athlete:
Example:
Round Load
1 85#
2 105#
3 115#
4 125#
5 135#
RECORD FINAL BARBELL COMPLEX LOAD
(2) 10 Minute Grind
3x Sandbag Clean @ 40/60#
3x Sandbag Keg Lift @ 40/60#
3x Kneeling Plate Half Moon @ 25/35#
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.
(3) 2 Rounds
Toe Touch Complex
Foam Roll Low Back
******************************
TUESDAY
SESSION 2
Obj: Ruck Run Assessment
Warm Up:
3 Rounds
5x In-Place Lunges
5x Hand Release Push ups
Run 100m
Instep Stretch
Training:
(1) Ruck Run 3 Miles for Time @ 45# Ruck, plus carrying a 10# dumbbell, plate, sledge hammer or rubber rifle
RECORD FINISH TIME
(2) 2 Rounds
Instep Stretch
Lat + Pec Stretch
******************************
WEDNESDAY
SESSION 3
Obj: Recovery Run
Training:
(1) Run 45 Minutes, Easy Pace
"Easy" = you can speak in full sentences while moving
******************************
THURSDAY
SESSION 4
Obj: Strength, Work Capacity
Warm up:
2 Rounds
Barbell Complex @ 45/65#
6x Hand Release Push ups
Instep Stretch
5x Shoulder Dislocate
(1) 6 Rounds
Barbell Complex - See loading below
Rest as needed between rounds
Round Load
1 Finish Load minus 30-40 lbs
2 Finish Load minus 20-30 lbs
3-6 Finish Load minus 10 lbs
Example for Part (1) - assume your Barbell Complex finishing load from SESSION 1 was 135#. Below would be your loading today:
Round Load
1 95# (135 minus 40#)
2 115# (135 minus 20#)
3-6 125# (135 minus 10#)
(2) 4 Rounds
300m Shuttle Every 2:30
(3) Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Run Assessment
Warm Up:
3 Rounds
5x In-Place Lunges
5x Hand Release Push ups
Run 100m
Instep Stretch
Training:
(1) Run 1.5 Miles for Time
RECORD FINISH TIME
(2) 2 Rounds
Instep Stretch
Lat + Pec Stretch
Testimonials
*********************************************
"Hands down the best programming I've tried, and I've done just about everything from crossfit to powerlifting. These guys over at Military Athlete know their shit. After just one 60 min strength/work capacity session I am completely humbled and beat to shit but feeling good. Exciting to see how the endurance work plays out."
Our Stuff Works. Guaranteed.
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