This is 7-week, 5 Day/week training cycle with a strong strength emphasis. Chassis integrity and short endurance are concurrently trained, but this training cycle has a focus on strength and deploys MTI’s Efficient Strength program methodology.
In line with “efficient,” all the training sessions in this plan are designed to be completed in 30-50 minutes.
This is Version 1 of the plan, designed in October 2021.
This plan’s strength work deploys MTI’s “Efficient Strength” programming methodology which trains a total, lower, upper body press and upper body pull exercise in the same circuit – all at a moderate volume based on reps per set. “Efficient Strength” isn’t a progressive methodology, but rather, a super efficient way to train multiple strength attributes in the same training session. It’s very useful as complementary strength training for athletes focusing on endurance, or athletes who want a break from progression-based strength training. You’ll train strength 3 days/week in this plan.
This plan deploys ARTE chassis integrity circuits (Anti-Rotation, Rotational, Total, Extension) one day per week. These circuits are 20 minutes long.
This plan deploys short (3-4 mile), moderate-paced running for endurance, 1 day/week.
- Monday – Strength (40-50 minute session)
- Tuesday – Chassis Integrity (30-minute session)
- Wednesday – Strength (40-50 minute session)
- Thursday – Endurance (3-4 mile moderate paced run)
- Friday – Strength (40-50 minute session)
Fully-equipped functional fitness gym including squat rack, barbell, bumper and iron plates, dumbbells and/or kettlebells, pull up bar, Plyo Boxes
Sandbag – 40# for women, 60# for men
How long will sessions last?
These training sessions are specifically designed to be completed in 30-50 minutes. The Running Sessions may push past 60 minutes depending on your running speed.
I don’t run. What can I substitute the running with?
45 minutes of any mode of endurance – biking, spinning, swimming, rowing, rucking, etc.
Any modifications for women?
These are prescribed in the training plan. 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.