MTI’s Busy Dad Full Gym (BDFG) plans are composed of 5 multi-modal training plans.
The BDFG plans deploy the most recent iteration of our Fluid Periodization model and each plan concurrently trains 4 fitness attributes:
- Strength
- Work Capacity
- Chassis Integrity (functional core)
- Endurance
In all, the plans represent 35 weeks of total training.
Each plan is built around the fitness needs and time limitations of “Busy Dads” – several of which have emailed us for a multi-modal training cycle whose sessions can be completed in a fully-equipped functional fitness gym and in 35-45 minutes. These plans meet those requirements.
Click the links below for the specifics of each training plan:
Fitness Attributes
See the Chart Below for details on the BDFG Plans:
Required Equipment
- Fully-equipped functional fitness gym including sandbags (40# women, 60# men), dumbbells, barbells, plates, squat rack, bench, plyo boxes, pull up bar, dumbbells and/or kettlebells.
- Backpack
- Smartphone with repeating countdown interval timer application or watch with a second hand …
- Foam Roller
Common Questions
In what order should the plans be completed?
I’m a busy Mom. With these plans work for Busy Moms as well?
Yes … the plans include prescribed loading for female athletes.
Do I need to purchase the entire packet?
No … you can purchase each individual plan.
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.
What if I can’t do the whole session?If you don’t have enough time to complete the whole session, you can split the session into two.
What about nutrition?
See our Nutritional Guidelines HERE.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculators are listed as an exercise.
What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.
Can I see sample training?
Yes – click on each individual training plan above, then click the “Sample Training” tab at the plan product page to see sample training.
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.
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