Core Strength Bodyweight Only
$29.00
• 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
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
Sample Training
SESSION 1
OBJ: Core Assessment Alpha
Warm Up
3 Rounds
-
8x Squats
-
8x Hand Release Push-ups
-
8x Sit Ups
-
Instep Stretch
Training
Sit Up Assessment
-
Max Rep Sit Up – in 2 Minutes
You can stop to rest if needed, just keep working for the full 2 minutes. RECORD RESULT.
Side Plank Raise Assessment
-
Max Rep Side Plank Raises – in 2 Minutes
Switch sides at the 1-minute mark. You can stop to rest if needed, just keep working for the full 2 minutes. RECORD TOTAL REPS COMPLETED.
Face Down Back Extension Assessment
-
Max Rep Face Down Back Extension – in 2 Minutes
You can stop to rest if needed, just keep working for the full 2 minutes. RECORD RESULT.
Heel Touch Assessment
-
Max Rep Heel Touches – in 2 Minutes
You can stop to rest if needed, just keep working for the full 2 minutes. RECORD RESULT.
3 Round – Grind
-
30% Max Rep Sit Ups
-
30% Max Rep Side Plank Raises – Divide the prescribed reps by 2 and do half on one side, half the other.
-
30% Max Rep Face Down Back Extension
-
30% Max Rep Heel Touches
"Grind" = work steadily not frantically for the prescribed rounds or time.
SESSION 2
OBJ: Isometric Work
Training
4 Rounds – Grind
-
15/15 Standing Founder
-
60 Sec Front Bridge
-
15/15 Kneeling Founder
-
5x EOs
"Grind" = work steadily, not frantically through Part (1)'s circuit for 5 Rounds.
SESSION 3
OBJ: Assessment Alpha Work
Warm Up
3 Rounds
-
8x Squats
-
8x Hand Release Push-ups
-
8x Sit Ups
-
Instep Stretch
Training
5 Rounds, Every 90 Seconds
-
35% Max Rep Sit Up
Set a repeating countdown timer to 90 seconds. On “go” complete your prescribed reps as fast as possible. The faster you finish, the more rest you get before the next round begins.
5 Rounds, Every 90 Seconds
-
35% Max Rep Side Plank Raises
Divide your prescribed reps by 2, and switch sides at 45 seconds.
5 Rounds, Every 90 Seconds
-
35% Max Rep Face Down Back Extension
5 Rounds, Every 90 Seconds
-
35% Max Rep Heel Touches
SESSION 4
OBJ: Isometric Work
Training
4 Rounds – Grind
-
15/15 Standing Founder
-
60 Sec Front Bridge
-
15/15 Kneeling Founder
-
5x EOs
"Grind" = work steadily, not frantically through Part (1)'s circuit for 5 Rounds.
SESSION 5
OBJ: Assessment Alpha Work
Warm Up
3 Rounds
-
8x Squats
-
8x Hand Release Push-ups
-
8x Sit Ups
-
Instep Stretch
Training
5 Rounds, Every 90 Seconds
-
35% Max Rep Sit Up
Set a repeating countdown timer to 90 seconds. On “go” complete your prescribed reps as fast as possible. The faster you finish, the more rest you get before the next round begins.
5 Rounds, Every 90 Seconds
-
35% Max Rep Side Plank Raises
Divide your prescribed reps by 2, and switch sides at 45 seconds.
5 Rounds, Every 90 Seconds
-
35% Max Rep Face Down Back Extension
5 Rounds, Every 90 Seconds
-
35% Max Rep Heel Touches
Our Stuff Works. Guaranteed.
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