The five training plans contained within this bundle represent 31 weeks of total training with limited equipment demands. You don’t need a gym to complete any of these plans. The package is organized so that each plan will build your fitness for the next.
The five plans, in the order you’ll complete them, are:
- Bodyweight Foundation
- Sandbag/Weight Vest/Dumbbell Training Plan
- Humility Training Plan
- Courage Training Plan
- GoRuck Heavy Training Plan
After the completion of each training plan you’ll take a week of total rest.
Here’s how a calendar of training will look with the total rest weeks:
Each training plan has a write-up at the beginning that will clarify details about the plan’s execution and flow.
Required Equipment
- Body Weight Foundation: Pull up bar, Wristwatch with interval timer (Timex ironman is best)
- Sandbag/Weight Vest/Dumbbell Training Plan: Weight Vest – Men will need a 25# vest, Women a 15# Vest. You can wear your individual body armor (IBA) in place of a vest; Sandbag – Men will need a 60# sandbag, Women a 40# sandbag; Pair of Dumbbells – Men will need a pair of 25# dumbbells, Women will need a 15# dumbbells; 30-Foot piece of rope with Caribiner – to connect to sandbags for standing and seated rope pulls
- Humility: Pull up Bar, Interval timer watch, 25# Weight Vest or IBA, Dumbbells (Men – 25#, Women – 15#), Foam Roller, 16-18″ bench for step ups. Optional- GPS Watch – will make running easier.
- Courage: Kettlebells or Dumbbells (Men- 15-75#, Women – 15-50#), Sandbags (40 & 60# for women, 60 & 80# for men), Dip Station or Rings, Pull Bar, cones to mark shuttles, 10# Sledge or dumbbell to carry while rucking, 20″ Box for Box Jumps, Ruck or Backpack and 45# filler, GHD Machine: (If your gym doesn’t have it, no problem, do Weighted Sit-ups with 25/35# instead.)
- GoRuck Heavy: Sandbag (Men 60#, Women 40#), Ruck and 35# filler, Interval watch, PVC Pipe or Broom Handle, Foam Roller, GPS (optional)
Common Questions
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.