This 7-Week, 6 day/week training program is sport-specifically designed to prepare fit athletes for the 5-Event Apex Fitness Assessment:
- 2x Bodyweight 1RM Back Squat
- 50x (women), 80x (men) Push Ups in 2 Minutes
- 15x (women), 25x (men) Pull Ups
- 5:30 (men), 6:00 (women) 1-Mile Run Time
- 72 minute (women), 60 minute (men) 6-Mile Ruck Run @ 45#
This training plan deploys multiple assessments and uses the assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming fitness and speed of each individual athlete.
This is Version 1 of this plan, designed in June 2021.
In the summer of 2021, remote lab rats completed the first 3.5 weeks of this cycle and saw performance improvement across all events. Click HERE for the full write up.
SPEED OVER GROUND WORK
This 7-week training deploys speed over ground work to train your 1-Mile Run and 6-Mile Ruck Run @ 45# fitness.
- You’ll complete threshold-paced 400m and 800m running repeats, 2x/week
- You’ll complete threshold-paced 2-Mile and 3-Mile ruck run repeats, 2x/week
This training plan deploys MTI’s Rat 6 Strength Progression methodology to train your 1RM Back Squat strength, and MTI”s Bodyweight Density Progression to train your push up and pull up fitness.
WEEKLY SCHEDULE (Non-Assessment Weeks)
- Mon: Strength
- Tue: Run Intervals
- Wed: Ruck Intervals
- Thu: Strength
- Fri: Run Intervals
- Sat: Ruck Intervals
What is the Required Equipment?
- Barbell, Plates, and Squat Rack for Heavy Back Squats
- Pull Up Bar
- Stopwatch with repeat countdown interval timer (smartphone will work)
- Track or flat course for run and ruck assessment and intervals
- Foam Roller
How Long do the Sessions Last?
60-120 minutes depending upon your running/rucking pace.
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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. 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: email@example.com
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.