1) HYPERTROPHY FOR SKINNY GUYS
Who is this plan for?
I rarely, if ever, recommend the plan for mountain athletes. Often I’ll recommend it for young men already in or heading to the military who have some obvious need to add muscle – think 6-footers who weigh 160 pounds. It can also be a great plan for high school athletes – not only does it increase mass, but because of the high reps, athletes get lots of practice with the exercises.
Finally, several veteran tactical athletes who don’t really need the mass, but simply like to train body-builder style will complete the plan from time to time because they miss simply throwing iron around in the weight room. Many have repeated the plan several times.
Overall, this plan is a focused, direct, super-efficient, and “fun” training plan on our general fitness side.
2) BIG 24 STRENGTH TRAINING PLAN
Completing the final two training sessions of a Big 24 cycle is the closest Rob has ever come to puking in the gym. Big 24 is intense and full on … simple and hard.
Instead of working up to 1RM, in Big 24 athletes work up to 3RM – or 3x repetition maximum in 6 classic strength exercises … Back Squat, Walking Lunge, Hang Squat Clean (Day 1) and Bench Press, Pull Ups (max reps), and Push Press (Day 2).
Follow-on set rep schemes are 8 Rounds of 3 reps (8×3 – 24, hence the name). In the first follow-on progression, the athlete drops 10# from his/her 3RM and completes rounds 4-8 at that load (5 Rounds total). In the second progression, the athlete drops just 5# from his/her 3RM and completes rounds 4-8 at that load. In the final progression, the athlete completes rounds 4-8 at his/her 3RM… then they re-assess and start the progression all over again.
2) SUPER SQUAT STRENGTH TRAINING PLAN
MTI’s “Super Squat” progression is our implementation of the famous book, “Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks” by Dr. Randall Strossen.
Dr. Strossen’s original Super Squat progression is classic, old-school strength training.
MTI’s version of the Super Squat strength progression uses percentages based on your 1-Rep Max and the completion of 1 Round of 20x reps of the Back Squat and Bench Press. The round will be completed without racking the bar, and with 2-3 big breaths between each rep.
ALL STRENGTH PLANS
In addition, we offer several other plans (that each focus on different strength training methodologies).
Below is a list of all our current strength training plans and packets:
- 357 STRENGTH
- BIG 3 + RUNNING TRAINING PLAN
- BIG 3 + 2-MILE RUN TRAINING PLAN
- BIG 3 + 5-MILE RUN TRAINING PLAN
- ECCENTRIC STRENGTH
- RAT 6
- SUPER SQUAT
- TLU STRENGTH
- SINGLE LIMB STRENGTH
- ULTIMATE MEATHEAD
- HYPERTROPHY FOR SKINNY GUYS
- KETTLEBELL STRENGTH – TLU PROGRESSION
- KETTLEBELL STRENGTH – WORKING STRENGTH
- MOE DUMBBELL / KETTLE BELL PLAN
- MTI RELATIVE STRENGTH ASSESSMENT
- IN-SEASON STRENGTH FOR ENDURANCE ATHLETES
- OFF-SEASON STRENGTH FOR ENDURANCE ATHLETES
- 1-LIFT PER DAY
- MTI STRENGTH PACKET