This 6 week, 5-day/week program deploys MTI’s Bodyweight Flow programming. The main emphasis of this program is bodyweight strength and strength endurance, bodyweight-based core strength and strength endurance. Also trained are endurance and sprint-based work capacity.
This is version 1 of this plan, built October 2023.
This program trains strength and strength endurance via extended bodyweight exercise circuits, which progress from 20 minutes to 40 minutes over the course of the 6-week cycle.
This cycle deploys a 3-Mile Run Assessment and follow-on intervals on Tuesdays and Thursdays until week 3. On week 3, you’ll re-assess your 3-mile time and re-set the 1-mile intervals, but only train them on Tuesdays. On Thursdays, you’ll complete a 4-5 mile easy-paced run.
Trained on Fridays via a 10-minute, sprint-based event.
Trained via two bodyweight core strength assessments and follow-on progressions.
- Mon: Bodyweight Flow Strength, Core Strength
- Tues: 3-Mile Run Assessment or 1-Mile Threshold Intervals
- Wed: Bodyweight Flow Strength, Core Strength
- Thu: 1-Mile Threshold Intervals or 4-5 mile Easy Paced run
- Fri: Bodyweight Flow Strength, Work Capacity
- Stopwatch with interval timer (smartphone will work)
- Pull Up Bar
How long will sessions last?
These training sessions are specifically designed to be completed in 60 minutes. The Thursday Sessions may push past 60 minutes, depending on your running speed.
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.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for kettlebell snatches @ 12/16kg, the first load – 12kg – is for women, and the second load – 16kg – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push-ups, men do 10x push-ups.
How do I know if I’m fit enough to begin this programming?
Click the “Sample Training” tab above to see the entire first week of programming. Try it and see how you do. If you can’t complete it, email firstname.lastname@example.org for a programming suggestion.
What if I have more questions?are
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.