This 6 Week, 6 Day/week training program is specifically designed as an introduction to MTI programming, designed for unfit young athletes or reasonably fit older athletes.
This training program has 3 general objectives:
- Improve upper body, lower body, and chassis integrity (functional core strength) strength via bodyweight strength exercises
- Improve work capacity via short (10-20 minute), multi-modal work capacity efforts.
- Improve overall endurance fitness via 30-50 minute, moderate pace aerobic efforts (run, row, or bike).
This training plan deploys an initial bodyweight strength assessment and uses your assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming fitness of each individual athlete.
- Mon: Bodyweight Strength
- Tue: Work Capacity, Chassis Integrity
- Wed: Endurance
- Thu: Bodyweight Strength
- Fri: Work Capacity, Chassis Integrity
- Sat: Endurance
- Pull Up Bar
- 12-16″ Bench or box for step ups
- Stopwatch with repeating countdown timer – smartphone will work
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Step Ups = 50x total reps, 25x each leg.
What does “2/3x Pull Ups” mean?
Women do 2x pull ups, men do 3x pull ups
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
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.