ADX Florence is the 3rd Plan in our notorious prison packet of plans for full-time Correctional Officers.
ADX Florence is a 7-week, 5 Day/week, balanced training cycle. This training plan concurrently trains total body strength, upper body hypertrophy, work capacity, grip strength, tactical agility, and Chassis Integrity (functional core strength).
ADX Florence’s strength work deploys MTI’s “Density” strength progression methodology. Density is an efficient, percentage-based strength progression which has been deployed in MTI programming for several years. ADX Florence’s version of Density progression is barbell based, and built around the following three, classic, strength training exercises, plus weighted pull ups. Below are the strength exercises trained:
- Hang Squat Clean
- Incline Bench Press
- Box Squat
- Weighted Pull Ups
ADX Florence trains strength two days per week, Tuesdays and Thursdays.
Upper Body Hypertrophy
A large, muscular, upper body can be a deterrent for Correctional Officers. ADX Florence trains upper body hypertrophy (mass) two days per week.
ADX Florence deploys single-modal work capacity events with 10-minute durations. Each work capacity session, you’ll train a hard 10-minute event, take a short rest, then train another short, 10-minute event. You’ll train work capacity twice per week.
ADX Florence deploys ARE (Anti-Rotation, Rotation and Extension core exercises) and TRE (Total, Rotational and Extension core exercises) chassis integrity circuits 2 times per week. These circuits are 15 minutes long.
ADX Florence deploys kettlebell or dumbbell swing intervals to develop grip strength and strength endurance.
ADX Florence deploys three of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
- Monday – Strength, Chassis Integrity
- Tuesday – Tactical Agility, Upper Body Hypertrophy
- Wednesday – Work Capacity, Grip Strength
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Upper Body Hypertrophy
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.
ADX Florence a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.
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?
You can access the plan via username and password 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.