Bodyweight Foundation

$49.00

  • 6- Week, 6 days/ week Training Plan
  • Total Body Strength & Conditioning, including bodyweight  strength training, sprinting  and unloaded running for aerobic endurance.
  • Includes assessments and is scaled to the individual athlete.
  • Best for those focusing on bodyweight training, or those who want to jumpstart their fitness.
  • Don’t be fooled by “bodyweight” – regardless of your incoming fitness, this plan will push you.
  • Version 2 of the plan, updated in June 2017.
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

 

Description

Version 2 – June 2017

This 6-week bodyweight training program is designed for both fit, and new athletes who want to focus on bodyweight training or jumpstart their fitness. You’ll train six days a week for six weeks, totaling 36 training sessions. You’ll train Monday through Saturday and take Sundays off.

This is a total body strength and conditioning training program. It includes bodyweight strength training for your lower body, upper body and core, as well power training and aerobic endurance.

This training program is assessment based. It deploys bodyweight calisthenics and running assessments the first training session of week 1, week 3, and week 6. The follow-on progressions are based upon the athlete’s assessment results.

This way the training plan automatically “scales” to the incoming fitness level of the individual athlete. Because it is assessment based, this program is appropriate for both new and possibly unfit athletes, as well as experienced, fit athletes. Everyone will be pushed and will benefit.

Further, because it is assessment based, this program can be used in a group fitness setting with a wide variety of athlete fitness levels.

WEEKLY SCHEDULE

  • Monday: Bodyweight Calisthenics Progression, Sprints
  • Tuesday: 800m and 1-mile Intervals, Core/Low Back
  • Wednesday: Bodyweight Calisthenics Progression, Shuttles
  • Thursday: (Week 1-3) Long easy run, (Week 4-6) 1-Mile Intervals, Core/Low Back
  • Friday: Bodyweight Calisthenics Progression, Sprints
  • Saturday: Long easy Run
  • Sunday: Rest

REQUIRED EQUIPMENT

Two pieces of equipment are required to complete this plan:

  • Pull-up bar
  • Wristwatch with stopwatch and interval timer (Timex Ironman is best)

Optional Equipment:

  • 4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc.)
  • 400m Track for Running Assessments and Interval Distances
  • GPS Watch with pace and distance. This will just make running intervals easier.
  • Foam Roller – can help with soreness

CALISTHENICS PROGRESSIONS

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last Assessment in the program (Sessions 1, 13, and 31).

Example (1):

Athlete performs 40x Squats, 25x Hand Release Push-ups, and 10x Pull-Up Bar Heel Tap during Session 1’s calisthenics assessment. Session 3 calls for:

(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Rep Pull-Up Bar Heel Tap

Which means …..
40% of 40x Squats = .4 x 40 = 16x Squats
40% of 25x Hand Release Push Ups = .4 x 25 = 10x Hand Release Push Ups
40% of 10x Pull-Up Bar Heel Taps = .4 x 10 = 4x Pull Up Bar Heel Taps

So … This athlete would grind through 5 rounds of:

16x Squats, then…
10x Hand Release Push Ups, then …
4x Pull Up Bar Heel Taps

 

RUN TRAINING AND WEBSITE RUN CALCULATOR

This program uses assessments and scaled progressions for your runs, as well. Session 1 has you completing a 1.5 mile run assessment for time. Session 13 has you completing a 3-mile run assessment for time.

During the follow-on running sessions, you complete two types of running intervals. First will be shorter intervals at a faster pace than your run assessment. For example, after the 1.5-mile assessment, you’ll run 800m intervals.

Second will be longer, but slower, easy runs for time. For example, a 45 minute run at your “easy” pace.

The paces you’ll run for both the shorter intervals and the longer easy runs are dictated by your assessment completion time. This way they are “scaled” to the individual athlete.

You’ll find these paces using our Run Calculator here: http://mtntactical.com/exercises/running-calculator/
The calculator is self-explanatory. Enter your assessment distance, and finish time, and it spits out your interval and easy run pace.

 

COMMON QUESTIONS

How long should the training sessions take?
Each session should take around 60-75 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

What Equipment is Required?

Two pieces of equipment are required to complete this plan:

  • Pull-up bar
  • Wristwatch with stopwatch and interval timer (Timex Ironman is best)

Optional Equipment:

  • 4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc.)
  • 400m Track for Running Assessments and Interval Distances
  • GPS Watch with pace and distance. This will just make running intervals easier.
  • Foam Roller – can help with soreness

What about stretching?
Mobility work is included in the warm-ups, and athletes can strength and foam roll after running, however, overall strength and fitness are emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More Questions? Email coach@mtntactical.com

 

DISCLAIMER
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.

Required Equipment

Two pieces of equipment are required to complete this plan:

  • Pull-up bar

  • Wrist watch with stopwatch and interval timer (Timex Ironman is best)


Optional Equipment:

  • 4x Cones to mark shuttle distances (though anything will do - towels, shirts, etc.)

  • 400m Track for Running Assessments and Interval Distances

  • GPS Watch with pace and distance.

  • Foam Roller - can help with soreness

Sample Training

Below is the First Week from this Training Plan:

 

***************

SESSION 1

Obj: Assessment

Warm up:

3 Rounds

10x Squats

5x Hand Release Push ups

10x Situps

Instep Stretch

Lat + Pec Stretch

Training:

(1) Max Squats in 60 Sec.

(2) Max Hand Release Push Ups in 60 Sec.

(3) Max Pull-Up Bar Heel Tap in 60 Sec.

(4) Max In-Place Lunges in 90 sec.

(5) Max Pull Ups (men), Horizontal Pull Ups (women) in 60 sec.

(6) Max EOs in 90 sec.

(7) Max Dips (men), Bench Dips (women) in 60 sec.

(8) Max Face Down Back Extension in 90 sec.

Rest 10 Minutes

(9) Run 1.5 Miles for Time

RECORD YOUR SCORES

Comments:

You can stop and rest during the timed events. Just keep working the entire time and get as many reps as possible. Rest as needed between events, but no longer than 3 minutes.

Pull Up Bar Heel Taps - Can’t get one? Do 60 seconds max Sit ups instead for assessment and follow on intervals

Pull Ups - Can’t get one? Do  60 seconds max Horizontal Pull Ups instead for assessment and follow on intervals

Push Ups - go to your knees if necessary.

Dips - pause at the top and bottom of every rep.

In-Place Lunge Counting - each foot counts as one rep.

 

***************

SESSION 2

Obj: Aerobic Endurance, Core Strength

Warm Up: 

3 Rounds

Run 200m

Instep Stretch

Training: 

(1) 3 Rounds

800m Run @ Interval Pace

using the MTI Running

Calculator and results

from SESSION 1

Rest 3 min between runs

(2) 2 Rounds

20/20 Standing Founder

20/20 Low Back Lunge

20/20 Kneeling Founder

Hip Flexor Stretch

Comments:

Enter your SESSION 1,

3-mile assessment time into the website Run Interval Calculator to determine today’s run pace.

 

***************

SESSION 3

Obj: Strength Endurance

Warm up:

3 Rounds

10x Squats

5x Hand Release Push ups

10x Situps

Instep Stretch

Lat + Pec Stretch

Training:

(1) 5 Rounds

40% Max Rep Squats

40% Max Rep Hand Release Push Ups

40% Max Pull-Up Bar Heel Tap

(2) 5 Rounds

40% Max Rep In-Place Lunges

40% Max Rep Pull Ups

40% Max Rep EOs

(3) 5 Rounds

40% Max Rep Dips/Bench Dips

40% Max Rep Face Down Back Extension

(4) 8 Rounds

30 Second 40-Foot Shuttle

30 Seconds Rest

Comments:

You’ll need Session 1’s exercise max rep totals for today’s training session. “Grind” through parts (1), (2) and (3) - work briskly, but not frantically.

Break sets if necessary, but be sure to get all the prescribed reps in.

 

***************

SESSION 4

Obj: Aerobic Endurance, Core Strength

Training: 

  1. 30 Minute Run @ “Easy Per Mile Pace” using the MTI Running Calculator and results from SESSION 1

(2) 2 Rounds

20/20 Standing Founder

20/20 Low Back Lunge

20/20 Kneeling Founder

Hip Flexor Stretch

 

***************

SESSION 5

Obj: Strength Endurance

Warm up:

3 Rounds

10x Squats

5x Hand Release Push ups

10x Situps

Instep Stretch

Lat + Pec Stretch

Training:

(1) 5 Rounds

40% Max Rep Squats

40% Max Rep Hand Release Push Ups

40% Max Pull-Up Bar Heel Tap

(2) 5 Rounds

40% Max Rep In-Place Lunges

40% Max Rep Pull Ups

40% Max Rep EOs

(3) 5 Rounds

40% Max Rep Dips/Bench Dips

40% Max Rep Face Down Back Extension

(4) 8 Rounds

30 Second 40-Foot Shuttle

30 Seconds Rest

Comments:

You’ll need Session 1’s exercise max rep totals for today’s training session. “Grind” through parts (1), (2) and (3) - work briskly, but not frantically.

Break sets if necessary, but be sure to get all the prescribed reps in.

 

***************

SESSION 6

Obj: Aerobic Endurance

Training: 

  1. 45 Minute Run @ “Easy Per Mile Pace” using the MTI Running Calculator and results from SESSION 1

(2) Stretch/Foam Roll

 

 

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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Testimonials










"I transitioned to your plans around the time that COVID hit because as a combat arms officer, they strike the right balance of strength, work capacity, and endurance. I find your plans much more relatable to my job requirements than any other CrossFit based plans such as CompTrain or Brute Body. I think a lot of these plans try to achieve other goals. I have had very positive results and experiences with your Big 24 based plans and your Bodyweight Foundation Plan.

I had taken a break due to training requirements from heavy barbell work and through the Big 24 based plan (canvas I think?) I was able to get back a good 30lbs per lift.

In November I deployed and went through a 33-day quarantine, which initially was thought to be only 14 days. I transitioned to the Bodyweight Foundation Plan and I have to say that despite no control over what the army was feeding me, I maintained good muscular endurance and was able to get back some mileage that I had not done in a while. I maybe lost a little bit of top end strength once I had a barbell but not as much as if I would’ve done another program.

I have recommended your Athlete's Subscription to several members of my unit and a few have become new subscribers. Your constant tweaking of the plans and mini studies are great and I can’t wait to start another plan now that I have more access to equipment.


Thank you Rob and team for providing a great variety of plans that fit my varying equipment availability."











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  1. Started Body Wt Foundation late summer/early fall last year.  As I said before the leg work really loaded my legs making running difficult.  However, I did get in better shape and as usually happens when I get in better shape I started running more which for me is a good, happy thing.u

  2. Then I started dryland ski training in November.   Intense as you said.  After 1st week my lower calf muscles were too sore to run or do the jumping exercises.   I rested them for about a week and got back to running and then I just started the jumping lunges without weight again.   I continued without weight and was fine.

  3. I spent 2+ weeks at JH and Grand Targhee and felt really really good.  Going pretty hard with my teenage son so I feel like I was well prepared.  Thank you!

  4. Conclusion....I turn 61 tomorrow...  I should have eased into the dryland and started without weight on the jumping stuff.  My body response reminded me of starting speed work after building base of steady running when my lower calves would get really sore but of course when I was 20 it was just soreness, not debilitating.

  5. I did hurt my shoulder skiing but I didn't miss a day.  I finally had it Xrayed last week and I actually cracked humerus right below the head.  So working around that now.  Hurts most when sleeping which seems weird.


So old dudes should maybe take it extra easy to start....Other old dudes are likely starting from a better place so of course it's going to vary depending on condition.



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"Just wanted to let you know that I am extremely satisfied with Bodyweight Foundation training plan. Extremely. It is just the right thing for me.


Your plan showed to me how out of shape I really was (though it was not very surprising to begin with), but it showed it in a very methodical way, if I may say so. I am not simply overwhelmed or completely smashed, but instead I understand where I have serious holes in my current shape. Thank you again.


Also wanted to give you more detailed info - I have not yet completed my second week in three weeks. But most of the free days have been filled with physical work, so I do feel tired :). Now will start to work on programme more often though. Sessions feel hard and maybe 6 times a week is too often for people so out of shape? Some exercises feel easier than others - squats and push-ups are OK, but pullups and heels over bars are hard. 800m in 4:40 (my 1,5 miles was awful) is almost impossible - it is hard to run slower than 4:20.


Overall - very impressed and grateful."










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"I would love to give some feedback.  I can honestly say that this bodyweight foundation program has been extremely challenging for me.  I didn't realize how weak my core truly was until I started doing some of the pull up bar heel taps and EOS work.  I've had some major back pain issues and I haven't done much to keep myself in shape since the kids came along in the last 4 years.  I needed something like this more than I could have known to kick start my life again. This program is really starting to pay off.  I feel much stronger, especially in my core and legs.  I have way more energy now than I did prior.  I've been burning fat at a pretty quick pace and I'm losing inches off the waist.  I feel energized and it's really starting to pay off with my wife and kids.  Minus my run pace,  I've more than doubled my other numbers from the initial assessment.  I've never been able to run and exercise this much in a single day even during my rugby playing days.  My stamina levels are through the roof and I'm barely through the end of week 3.   Looking forward to the last couple weeks and then into the Backcountry Big Game Hunting program for my push into September!!"






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"My training plan has been absolutely wonderful. I’m a Marathoner, and I was looking for something that would incorporate running and strength without killing me and making my runs intolerable. This plan has been instrumental in helping me pick up some speed, and I love the way it’s laid out. Thank you for the opportunity to provide feedback. I look forward to future plans through MTI as I continue my running journey. "

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"I just wanted to thank you for your programs. I am currently halfway through the Bodyweight Foundation program. After years of inactivity due to injuries, surgeries, and the mental health struggles that accompany chronic pain, I used to shy away from physical activity in any form. Not anymore. So far I have lost 10 lbs and have toned up. More importantly I feel great and look forward to the next workout. I really like how the program is scaled and based of my max instead of an arbitrary amount of reps. I also like how simple yet effective the exercises are. I plan to complete the program and start it again hoping to transition from sit-ups to pull up bar heel taps. I think that the program will still be effective and challenging even if I cannot transition from one exercise to the other due to the way it’s designed."

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"Love love love LOVE your Body Weight Foundation so far! Today was Session 14 and I did not think 800s would EVER be that easy for me. Your program is AMAZING and follows the KISS principle of "Keep It Simple Stupid". Thank you SO much for creating these. I'm looking forward to the Body Weight 1 Training Plan when I'm finished with the current. "

 

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"Rob,

Wanted to take a minute and thank you for the advice and input.  As you suggested, I modified the BWF by replacing pull-ups with bent over rows and adjusted the cardio to mostly walking with mild intervals of jogging for no more than a couple of minutes at a time.  He started out only doing 3 rounds of each exercise and is now up to 5.  I do everything with him so he is more motivated and doesn’t have to do it alone which is creating some good quality time for us.

Bottom line - Using this plan and the suggested meal plan which he easily adapted to…he has dropped 25 pounds already and more importantly is feeling healthier and more confident in his ability to do things.

Thanks Brother!"

 
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You may also like…

    Bodyweight Training Packet
    • 4x intense, multi-modal, bodyweight training plans which concurrently train strength, work capacity, chassis integrity (core) and endurance
    • Only equipment needed is a pull up bar and a foam roller
    • Save 20% over purchasing the plans individually!
    • This packet is included with an Athlete’s Subscription.
    Original price was: $196.00.Current price is: $149.00.
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