This 6-week training program is designed for fit athletes interested in bodyweight-focused training using suspension equipment – rings or TRX.. You’ll train six days a week for six weeks, totaling 36 training sessions. Training sessions are scheduled for Monday through Saturday. Sundays are rest days.
This is a total body strength and conditioning training program. It includes bodyweight/suspension strength training (upper, lower, core), intense work capacity efforts, and tactical-inspired endurance (running and ruck running).
- Wrist watch with stopwatch and interval timer (Timex Ironman is best)
- Pull Up Bar
- 20” Plyo Box
- 24” Plyo Box
- Set of Rings or a Suspension Training System (TRX, etc.)
- Backpack or Ruck + 40 pounds of filler for Ruck Runs
- Optional – GPS Watch – this will make running and ruck running distances easy.
Again – this is a total body strength and conditioning program, which deploys three types of session types:
(1) Strength/Work Capacity/Core – These Hybrid Sessions begin with focused strength training, followed by a 5, 10 or 15 minute hard work capacity effort, and finish with a core/mobility circuit.
(2) Work Capacity/Core – Longer work capacity effort (20-30 minutes) followed by an long core-strength grind. You’ll finish with some durability/mobility work.
(3) Endurance – We deploy two general endurance sessions. For rucking running, your focus will be improving “Speed over Ground.” Week 1, you’ll take a 3-mile ruck run assessment. Then once per week, you’ll complete, hard, fast 1-mile ruck run intervals based on you assessment completion time. For running, you’ll complete long, slow runs at an easy pace. You’ll complete long runs (8-10 miles) on Saturdays during the plan.
STRENGTH SESSION PROGRESSION
The challenge with bodyweight training is to move beyond high rep strength endurance, to actually train strength, without deploying exotic, gymnastic-inspired exercises. This plan approaches this challenge with three specific strength training approaches:
(1) Concentric Strength using suspension training to increase intensity. (Weeks 1-2)
(2) Eccentric Strength using suspension training to increase intensity. (Weeks 3-4)
(3) Explosive Strength Training (Weeks 5-6)
- Monday: Strength/Work Capacity/Core
- Tuesday: Ruck Run Assessment or Intervals
- Wednesday: Strength/Work Capacity/Core
- Thursday: Work Capacity/Core
- Friday: Strength/Work Capacity/Core
- Saturday: Long Run at Easy Pace (8-10 miles)
How fit should I be before beginning this program?
This is an intense training program only appropriate for very fit athletes. We strongly recommend athletes complete Bodyweight Foundation prior to beginning this plan. This plan is specifically designed to follow Bodyweight Foundation.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
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: email@example.com
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.