Core Strength Bodyweight Only
$19.00
• 7 weeks, 5 days/week, 35x Total Training Sessions
• 30-40 minute, core strength bodyweight-only sessions
• Program can be completed alone or as a supplemental program (can be done concurrently with another program)
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
Description
Core Strength Bodyweight Only is 5 day/week, 7-week training cycle focused on midsection strength. The training sessions are designed to take 30-40 minutes, can be completed in isolation, or can supplement other training.
This is Version 2 of the plan, updated October 2018.
PROGRAM STRUCTURE
This training program deploys three separate bodyweight-only, core strength assessments, Alpha, Bravo and Charlie, and bases follow-on progressions based on your assessment results. In this way, the program automatically “scales” to your incoming fitness. As your fitness improves, the plan automatically “scales” to your improvement and keeps pushing you.
Each assessment includes a bodyweight core strength flexion, rotation, extension, and isometric exercise.
WEEKLY SCHEDULE
You’ll complete either an assessment or assessment work on Monday, Wednesday and Friday. On Tuesday and Thursday, you’ll complete an extension focused isometric circuit. Here is the weekly schedule:
- Monday: Assessment or Assessment Work
- Tuesday: Extension/Isometric Core Circuit
- Monday: Assessment or Assessment Work
- Tuesday: Extension/Isometric Core Circuit
- Friday: Assessment or Assessment Work
REQUIRED EQUIPMENT
- Stopwatch with Repeating Countdown Timer (smartphone will work)
- 12-20″ bench, chair or ledge
COMMON QUESTIONS
How long will these sessions last?
Sessions will take 30-40 minutes.
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.
More Questions? Email coach@mtntactical.com
DISCLAIMER
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.
Required Equipment
- Stopwatch with Repeating Countdown Timer (smartphone will work)
- 12-20" bench, chair or ledge