This is an intense 5-week, 5 Day/week balanced, multi-modal training cycle built for Busy Dads with Limited Equipment (BDLE). This training plan concurrently trains strength, work capacity, endurance, and chassis integrity (functional core). Each of the training sessions in this plan is designed to be completed in 30-45 minutes.
The plan will work for Busy Moms as well and includes loading for women.
This is Version 1 of this training cycle, designed in November 2021.
Strength & Chassis Integrity
The Strength programming in this programming is assessment-based and deploys kettlebells and/or dumbbells, sandbags, and bodyweight exercises. Because it is assessment-based, the strength programming automatically “scales” to the incoming strength of the individual athlete. The strength programming is built around dumbbell or kettlebell front squats, 2-handed kettlebell/dumbbell clean and strict press, and pull ups/chin ups. The strength programming also extends to assessed and progressed chassis integrity (functional core) exercises including weighted sit ups, sandbag get ups, loaded good mornings, ankles-to-bar, and seated Russian twists.
The work capacity efforts in this training plan begin at 20-minute efforts and build to 45 minute efforts. They are multi-modal “grinds” and deploy sandbag exercises and running or step ups.
45-minute run, row, or spin (athlete’s choice) efforts 1 day per week.
- Monday – Strength
- Tuesday – Work Capacity
- Wednesday – Endurance
- Thursday – Strength
- Friday – Work Capacity
- 40# Sandbag (women), 60# Sandbag (men)
- Full set of dumbbells (15-45# for women, 25-55# for men) and/or kettlebells. A set of adjustable dumbbells like these will work as well.
- Pull Up Bar
- 16-20″ box, bench or step for step ups.
- Smartphone with repeating countdown interval timer application
- Foam Roller
How long will sessions last?
These training sessions are specifically designed to be completed in 30-45 minutes.
Will these work for Busy Moms? Any modifications for women?
Yes – and the plan includes loading prescriptions for women. 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.
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: firstname.lastname@example.org
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.