By Rob Shaul
From our beginning in 2007, Mountain Athlete, Military Athlete and now, MTI programming has always had a significant core strength emphasis. I’ve long felt that a strong midsection not only improves mountain and tactical performance, but is also a key part of durability: a strong mid-section protects vulnerable limbs and joints.
The Core Strength Bodyweight Only training plan offers athletes in austere locations, or limited equipment to train core strength in a programmed, progressed, methodological way.
This 4-week, 5 day/week training program deploys MTI legacy core strength program design using bodyweight exercises only.
Training session format is either volume – circuits of sets and reps, or interval – periods of work followed by periods of rest. Exercises included train flexion, extension, isometric and rotational core strength.
Each week has the same general layout that is progressed – made harder – as you move through it. Don’t skip around. If you miss a day, pick up where you left off. Each day of the week is different, and designed to target certain movements while still training your entire core.
Here is the Weekly Schedule:
- Monday: Rotational, Isometric, Flexion
- Tuesday: Rotational, Isometric, Extension
- Wednesday: Flexion, rotational, Extension
- Thursday: Flexion, Rotation, Extension
- Friday: Flexion, Extension, Rotation
The only required piece of equipment for this training plan is a stop watch with an interval timer and/or a clock with a second hand.
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