Bodyweight Build is an intense 6-week, 6 Day/week multi-modal, training cycle which trains strength, work capacity, chassis integrity (functional core) and endurance, concurrently.
Bodyweight Build is the second training plan in MTI’s Bodyweight Packet of plans. These plans are deploy professional-level strength and conditioning programming for athletes who want to train with bodyweight only or who have limited equipment. The only pieces of equipment required for these plans is a pull up bar and a foam roller.
This is Version 1 of this training plan, built March, 2023.
Bodyweight Build deploys two types of bodyweight strength training: (1) Leg Blaster Progression; (2) MTI’s “Bodyweight Flow” programming.
Leg Blasters are MTI’s primary bodyweight lower body strength training tool, and are used extensively in our mountain programming for peak bagging, ultra running, alpine climbing, and alpine skiing.
“Bodyweight Flow” deploys 2-8 bodyweight exercises in a circuit the athlete works through at a steady pace for an extended time (20-30 minutes). The exercises are choreographed so the athlete can “flow” from one exercise to the next is a smooth manner.
Bodyweight Build deploys short (6-11 minute), intense, multi-modal work capacity efforts which pair bodyweight exercises with running/sprinting, and/or repeat shuttle sprint efforts.
Chassis Integrity (functional core)
Trained via bridging on Mondays and Thursdays, and 4-exercise bodyweight core exercises on Tuesdays and Fridays
Trained via a moderate-paced, 3-6 mile unloaded runs.
- Monday: Leg Blasters, Front Bridges, Work Capacity
- Tuesday: Bodyweight Flow, Chassis Integrity
- Wednesday: Moderate-Paced Run
- Thursday: Leg Blasters, Front Bridges, Work Capacity
- Friday: Bodyweight Flow, Chassis Integrity
- Saturday: Moderate Pace Run
- Sunday: Total Rest
- Pull Up Bar
- Foam Roller
How long will sessions last?
All sessions are designed to last 45-60 minutes. However, the running in the plan pushes to 6 miles and depending on your running speed, this may take over 60 minutes.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead.
What does “5/10x Push Ups” mean?
Women do 5x push ups, men do 10x push ups.
What if I have more questions?
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.