30-Minute Per Day Gym Closure Training Plan
$29.00
- 4 Week, 6 Day/Week limited equipment training plan designed athletes who’ve had a social distancing related gym closure and have limited equipment time
- Plan concurrently trains bodyweight strength, chassis integrity, endurance (run, ruck, step ups), work capacity and chassis integrity.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
Description
This is an intense, 4-week, 6 day/week limited equipment training plan designed for athletes affected by a social distancing-related gym closure and have just 30-40 minutes to train per day.
This multi-modal training plan deploys backpack/sandbag and bodyweight strength, shuttle-sprint work capacity, multi-mode work capacity, single-mode endurance (run, step ups, ruck), and chassis integrity (core).
Equipment-wise, this plan requires a backpack or ruck with 35 pounds of filler for women, and 45 pounds of filler for men, a pull up bar, rings, tree limb, door jam or anything else you can use for pull ups and chin ups, and a 12-16″ step, box or bench for step ups. A foam roller is optional.
The 35 or 45# backpack will be used both rucking, step ups and as a poor-mans sandbag.
This is the first version of this plan, published May 13, 2020.
PROGRAMMING SPECIFICS
Strength – The Strength Programming in this plan combines loaded movements (using the backpack as a sandbag) and bodyweight strength training. It includes circuits and ‘flow’ based strength programming.
Endurance – 30-minute efforts of running, rucking (moving with a pack), step ups and a step up/run combo.
Chassis Integrity – Functional core strength training using bodyweight and the backpack as a sandbag.
Work Capacity – Shuttle sprint repeats, single movement sandbag grinds, and multi-modal sandbag/run or sprint efforts, 10 or 20 minutes long.
WEEKLY SCHEDULE
- Monday: Strength, Chassis Integrity
- Tuesday: Work Capacity – shuttle sprints and single movmemnt
- Wednesday: 30 minutes of endurance (run, ruck or step ups)
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity – 20 minutes, multi-modal
- Saturday: 30 minutes of endurance (run, ruck, step ups or combo)
REQUIRED EQUIPMENT
- Backpack with 35# of filler for women, 45# of filler for men
- Pull Up Bar, rings, TRX, tree limb, door jam or anything else for pull ups. Be resourceful
- 12-16″ Step, box or bench for step ups
- Foam Roller (Optional)
COMMON QUESTIONS
How long with the Training Sessions take?
30-40 minutes.
What does “4/8x” mean? How about “15/25#”?
The first number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use 15# (pounds), Men use 25# (pounds)
What Equipment is Required?
- Backpack with 35# of filler for women, 45# of filler for men
- Pull Up Bar, rings, TRX, tree limb, door jam or anything else for pull ups. Be resourceful
- 12-16″ Step, box or bench for step ups
- Foam Roller (Optional)
What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
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.
Required Equipment
- Backpack with 35# of filler for women, 45# of filler for men
- Pull Up Bar, rings, TRX, tree limb, door jam or anything else for pull ups. Be resourceful
- 12-16" Step, box or bench for step ups
- Foam Roller (Optional)