Big 36 is an intense 8.5-week, 5 Day/week strength training cycle build around classic barbell strength training exercises. The strength methodology in this programming is a further evolution of our classic Big 24 progression and tested favorably in a 2021 Mini-Study. Learn more about the study results HERE. One note about this specific program, it begins on a Friday with 1 Repetition Max assessments.
This is Version 1 of the plan, designed in November 2021.
Assessment-Based Strength Programming
Big 36 is an assessment-based, progressive, strength training program.
In this way, the plan automatically “scales” to the incoming strength of the individual athlete and continues to push him/her as strength improves.
The first half of the program is built around these exercises:
- Back Squat
- Bench Press
- Hinge Lift (Dead Lift variation)
- Push Press
- Craig Special (hang squat clean + front squat)
The second half of the program is built around these exercises:
- Front Squat
- Military Press
- Power Clean
- Weighted Chin Up
- Box Squat
The power of Big 36 comes through these exercises and a simple but aggressive progression. The name “Big 36” is derived from the number of total reps (36 reps – 6×6 set/rep scheme) you will perform for most of these exercises during the training sessions.
As you work through the program, be sure not to push the loading progression. Be patient, not greedy, and complete the training sessions as prescribed.
Also, don’t skip ahead. Complete the training sessions in order.
Finally, the training plan also includes a short, 1x/week work capacity/chassis integrity training session build around 20-30 minute grinds.
- Monday – Lower/Total Body Strength
- Tuesday – Upper Body Strength
- Wednesday – Work Capacity/Chassis Integrity Grind
- Thursday – Lower/Total Body Strength
- Friday – Upper Body Strength
- Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench.
- 16-20″ box or bench for step ups
- Pull Up Bar
- Sandbag – 40# for women, 60# for men
How long will sessions last?
Strength sessions are designed to last 50-70 minutes. Wednesday’s work capacity/chassis integrity sessions are designed to last 30-40 minutes.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for front snatches @ 45/65#, the first load – 45# – is for women, and the second load – 65# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
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.
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.