This is an intense, 7-week, 5 day/week Balanced training cycle which concurrently trains strength, work capacity, chassis integrity, and endurance in relatively equal proportions.
The training sessions in this plan are designed for tactical athletes who have limited daily training time, and are designed to last 35-45 minutes.
This is Version 3 of the Plan, Updated July 2019
Busy Operator 1 trains strength using MTIs Density Progression Methodology, and focuses on just 3 exercises: Back Squat, Bench Press and Weighted Pull Ups. MTI’s Density Progression is a percentage-based progression based on a 1RM or max rep effort, and uses a set rep scheme and interval time to complete the prescribed reps. Density progression has proven to be a very efficient and effective strength progression methodology.
Trained via 10-minute, multi-modal events.
You’ll complete a 15 minute ART Circuits or Low Back Circute 2 times per week. ARE circuits deploy a Anti-Rotation, Total and Extension core exercise in the same circuit. Low Back Circuits deploy three low back and/or extension exercises in the same circuit.
Trained via a 3-Mile Running Assessment and follow-on 1-mile repeats based on your assessment time.
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Chassis Integrity
This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes. In addition, you will need a 25# weight vest or 25# backpack.
How long will sessions last?
These training sessions are specifically designed to be completed in 30-45 minutes. Work briskly, but not frantically, through these training sessions.
Is carrying the 10# sledgehammer/dumbbell or rubber rifle necessary?
Yes – it mimics rucking with a rifle, and is great grip strength training.
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.