This 7-Week, 6 day/week training plan is designed specifically to increase or maintain 1-Repetition Max (1RM) strength for the Back Squat, Bench Press and Dead Lift while concurrently training rucking fitness. You will also train to increase your max number of strict Pull Ups.
Please note that in general, research has shown that endurance programming negatively effects strength, but that strength programming does not negatively effect endurance.
This plan is the result of several requests from soldiers and other tactical athletes who have taken up power lifting, but have seen a subsequent decline in their rucking fitness.
This is Version 1 of the plan, designed in October 2022.
This training program deploys MTIs Density Strength Progression, which deploys 1RM assessments for the Back Squat, Bench Press and Dead Lift, as well as a max rep effort for Pull Up, and follow-on percentage-based progressions based on your most recent assessment results. Over the years we’ve found Density progression and intense, and efficient method for improving or maintaining strength.
By using beginning and mid-cycle assessments, and assessment-based follow-on progressions, this training plan automatically “scales” to the incoming strength of the individual athletes, and through the mid-cycle assessment, continues to push him/her through the entire 7 weeks of programming.
The running programming in this plan revolves around a 3-mile ruck assessment @ a 60-pound ruck, and individually-scaled follow on speed over ground intervals. For the speed over ground intervals, you’ll ruck 1-mile intervals, 2-days/week. The interval paces are scaled to your individual, incoming rucking fitness. As well, the plan deploys a mid-cycle, 3-mile run reassessment, so it continues to push you as your rucking fitness improves.
Ideally, you will train Monday through Friday, and take Saturday and Sunday as full rest days. If for some reason you cannot keep this schedule, do not skip any sessions, do them exactly in order as they are designed.
- Monday: Strength Assessment or Strength Progression
- Tuesday: 3-Mile Ruck Assessment, or 1-Mile Ruck Intervals
- Wednesday: Short Work Capacity, Chassis Integrity
- Thursday: Strength Progression
- Friday: Ruck Intervals
- Saturday: Full Rest
- Sunday: Full Rest
- Stopwatch and track or known 3-mile and 1-mile distances
- Barbells, Plates, Rack and Bench for Back Squat, Bench Press and Dead Lift
- Pull Up Bar for Pull Ups
- Ruck with 60 pounds of load for rucking.
How long should the training session take?
In general, all sessions should take approximately 60 minutes to complete.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, Barbell Complex @ 45/65# means women use 45# and men use 65#.
What if I can’t make the prescribed reps for the strength exercises, or the prescribed interval times for the interval runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. If necessary for the strength exercises, it’s okay to break the sets and/or increase the interval as needed to complete the required reps and load.
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: firstname.lastname@example.org
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.