By Emmett Shaul, MTI Coach
Program Description:
This is a 4-week training plan specifically designed for athletes recovering from successful completion of a Tactical Selection. Complete this plan after taking 1 – 2 full weeks off following your Tactical Selection. This is a multi-modal training plan which concurrently trains strength, work capacity, endurance, and chassis integrity, however, the plan has a significant strength emphasis.
After selection, graduates are often skinny, weak, sleep deprived and beat up – and this plan is specifically designed to smartly build back their strength, work capacity, endurance and and prepare them for MTI’s intense Base Fitness programming.
Design:
The plan’s strength work is free-weight based. Weeks 1 and 2 deploy MTI’s Efficient Strength progression, where three exercises—lower body, upper body pull, and upper body push—are trained in the same, grind-paced, circuit. The athlete determines the loading and moves at a comfortable pace. Strength is trained 2x/week during these first two weeks.
Weeks 3 and 4 deploy MTI’s TLU strength progression, which includes a 1RM repetition max each training session and trains a lower body lift, a total body lift, and 1–2 upper body exercises each session. A unique feature of TLU is that each strength session has a 1RM, which means the load of that day’s heavy lift automaically adjusts to how strong the athlete is that day. TLU strength is trained 3x/week during weeks 3 and 4 to continue rebuilding and strength.
Work Capacity in this plan begins in week 3 and is trained 1x/week via 10-minute shuttle sprint or multi-modal efforts.
Chassis Integrity is a key part of this training plan and is trained 1x/week throughtout. The plan deploys sandbags and MTI’s chassis integrity theory to rebuild functional midsection strength after selection, reinforcing the trunk strength and durability.
Endurance is trained 1x/week via a 2–4 mile easy pace recovery run. Endurance in this plan is intentionally easy pace and recovery focused, supporting restoration and basic aerobic fitness without adding unnecessary fatigue.
Overall, this plan is designed to rebuild the athlete after selection and on-ramp them into MTI’s base fitness programming with strength as the priority, and endurance, chassis integrity, and work capacity layered in to restore full spectrum fitness.
Questions?
Email emmett@mtntactical.com
Check Out the Tactical Selection Recovery Training Plan HERE