Busy Dad Full Gym 1 (BDFG 1) is an intense, 7-week, 5 day/week cycle with a work capacity emphasis. Strength, chassis integrity, and endurance are also trained. Individual training sessions are purposely designed to last 35-45 minutes. It is the first plan in our packet of Busy Dad Full Gym plans. This plan is designed for busy dads with access to a fully equipped functional fitness gym.
This plan will also work for Busy Moms and includes female-specific loading.
This is Version 1 of the plan, designed in November 2021.
BDFG 1 trains strength using heavy Barbell Complexes and a modified version of MTI’s Big 24 Progression Methodology.
Trained via 10-minute and 20-minute, single mode, and multi-mode events.
You’ll complete a 4-Rounds minute TRE Chassis Integrity circuit one time per week. You’ll complete Total, Rotation, and Extension core exercises in the same circuit.
Trained via a 3-Mile Run Assessment @ follow-on 1-Mile repeats based on your assessment time.
- Monday – Work Capacity
- Tuesday – Strength
- Wednesday – Work Capacity, Chassis Integrity
- Thursday – Endurance
- Friday – Work Capacity
Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags, and plyo boxes. In addition a 25# weight vest or 25# backpack (dumbbell or plates wrapped in a towel will work for backpack load).
How long will sessions last?
These training sessions are specifically designed to be completed in 35-45 minutes.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
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.