Bodyweight Peak 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 Peak is the third 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.
Strength ProgrammingBodyweight Peak deploys MTI’s “volume” bodyweight strength training. The plan deploys initial assessments, and then bases your follow-on programming on your assessment results. In this way, the plan automatically “scales” to your incoming fitness then continues to push you as your fitness improves.
Bodyweight Peak trains work capacity two ways: (1) Burpees …. The plan deploys and initial and mid-cycle burpee assessment and follow on, intense burpee intervals based on your assessment results; (2) Shuttle Sprint repeats – using 150m and 300m shuttle repeats.
Chassis Integrity (functional core)
Trained 2 days a week in this cycle.
- Wednesday’s chassis integrity focus is on low back strength and strength endurance.
- Saturday’s chassis integrity programing deploys extended circuits deploying bodyweight flexion, anti-rotation and rotation exercises.
- As well, both Wednesday and Saturday’s strength progression includes a flexion bodyweight core exercise.
Trained via a a 6-mile run assessment and follow-on threshold 2-mile repeats, and a 45-minute, easy-paced recovery run on Fridays.
- Monday: Burpee Progression, Shuttle Sprint Progression
- Tuesday: 6-Mile Run or 2-Mile Intervals
- Wednesday: Bodyweight Strength Progression, Chassis Integrity
- Thursday: Burpee Progression, Shuttle Sprint Progression
- Friday: 45-Min Endurance
- Saturday: Bodyweight Strength Progression, Chassis Integrity
- 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.