Football Pre-Season Peak Training Plan

$39.00

  • 7 Week, 5 Day/Week Training Plan that concurrently trains strength, durability, repeat sprint ability, and endurance.
  • Designed as the 3rd plan of the year to prepare football players for the season and is designed to be completed the 7 weeks directly prior to August practice.
  • Can be purchased individually, or as part of the Football Training Packet.
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription.

Description

Football Preseason Peak is the third plan in our series of 3 strength and conditioning plans designed to guide football player fitness development for 22 weeks from the Spring through the Summer to the first day of official practice in August.

This is a 7-week, 5 Day/week sport specifically designed to increase foot players’ strength, speed, and football-specific conditioning. This multi-modal training plan trains these fitness attributes concurrently.

Week 7 in the plan is an unload/taper week so the plan can be completed directly into the first week of official practice in August.

 

FITNESS ATTRIBUTES

Strength/Power
Football Pre-Season Peak has a strength and power emphasis. Athletes will train strength/power in the weight room 3 days/week (Mon, Wed & Friday) during this plan.

The strength work in this plan is built around 5 classic barbell strength training exercises, and weighted pull ups:

  • Back Squat
  • Craig Special (Hang Squat Clean + Front Squat)
  • Hinge Lift (Similar to the Romanian Dead Lift)
  • Bench Press
  • Push Press
  • Weighted Pull Ups @ 15 pounds

The barbell exercises are deployed using Prep Strength’s “Big24” strength progression methodology. Big 24 has proven to be our most intense, and effective strength-building methodology for prep strength athletes. Big 24 progression deploys a start, mid and end cycle strength 3RM assessment with scaled, follow-on progressions between assessments. At the top of the progression the training sessions are very intense.

Chassis Integrity / Core
The plan deploys Prep Strength’s proprietary core strength methodology – “chassis integrity.” Chassis Integrity is a functional core strength training methodology laser focused on core strength and strength endurance training which transfers to the playing field. Exercises are done standing, kneeling or braced, and focus on rotation, anti-rotation, total core, and extension movements and muscles. All are loaded.

Speed
Simple increasing repetitions of down/back/down shuttles from prone of 30 yards total (3x 30-yard shuttles), 45 yards total (3x 15-yard shuttles), and 75 yards total (3x 25-yard shuttles).

Conditioning
Conditioning in this plan is intense and has a greater emphasis compared to the two previous plans. Focus again is on repeat shuttle sprints using 40-foot Prone to Sprint efforts, a and extended burpee box jump + sprint drill effort, and half and full “gassers.”

 

WEEKLY SCHEDULE

  • Monday – Strength/Power (lower and total body)
  • Tuesday – Speed, Conditioning
  • Wednesday – Strength/Power (upper body), Chassis Integrity
  • Thursday – Speed, Conditioning
  • Friday – Strength/Power (lower and total body)

 

REQUIRED EQUIPMENT

Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 60-pound sandbag.

 

COMMON QUESTIONS

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.

How long does a training session take?
Sessions are designed to last 60 – 75 minutes

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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

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.

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

Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar, and 60-pound sandbag.

Sample Training

Below is the First Week from this Training Plan:


MONDAY 


SESSION 1


Obj: Lower/Total Body Strength Assessment


Warm-up:


3 Rounds


Barbell Complex @ 65# 


Instep Stretch


Lat + Pec Stretch


Training:


(1)  8 Rounds


3x Back Squat - increase load each round until 3x is hard, but doable.


3rd World Squat Stretch


RECORD FINAL LOAD


(2)  9 Rounds


2x Craig Special - increase load each round until 2x is hard, but doable.


Pigeon Stretch


RECORD FINAL LOAD


(3) 8 Rounds


3x Hinge Lift - increase load each round until 3x is hard, but doable.


Hip Flexor Stretch


RECORD FINAL LOAD


******************************


 

TUESDAY


SESSION 2


Obj: Speed, Conditioning


Warm Up:


4 Rounds


10x Squats


5x Bodyweight Explosive Squat Jumps


5x Hand Release Push Ups


Run 50 yards


Instep Stretch


Training:


(1) 4 Rounds


10-Yard Down/Back/Down Shuttle from Prone


Slow Walk back to start


(2) 4 Rounds


15-Yard Down/Back/Down Shuttle from Prone


Slow Walk back to start


(3) 4 Rounds


25-Yard Down/Back/Down Shuttle from Prone


Slow Walk back to start


(4) 9 Minutes


Burpee Box Jump Drill


Rest 3 Minutes .... 


(5) 9 Rounds


30 Second 40-Foot Prone to Sprint


30 Second Rest


(6) Foam Roll Legs, Low Back


******************************


 

WEDNESDAY


SESSION 3


Obj: Upper Body Strength Assessment, Chassis Integrity


Warm-up:


3 Rounds


8x Bench Press @ 95# 


1x Pull Ups


8x Dumbbell Push Press @ 25#


5x Shoulder Dislocates


Training:


(2)  8 Rounds


3x Bench Press - Increase load each round until 3x is hard, but doable


Lat + Pec Stretch


RECORD FINAL LOAD


(2) Max Rep Pull Ups wearing a 15# Back Pack


RECORD MAX REPS


(3) 9 Rounds


2x Push Press - increase load each round until 2x is hard, but doable.


Foam Roll Low Back


RECORD FINAL LOAD


(4) 4 Rounds


5x Sandbag Get Up @ 60# - alternate shoulders each round


5x Sandbag Keg Lift @ 60#


10x Good Morning  @ 55#


******************************


 

THURSDAY


SESSION 4


Obj: Speed, Conditioning


Warm Up:


4 Rounds


10x Squats


5x Bodyweight Explosive Squat Jumps


5x Hand Release Push Ups


Run 50 yards


Instep Stretch


Training:


(1) 4 Rounds


10-Yard Down/Back/Down Shuttle from Prone


Slow Walk back to start


(2) 4 Rounds


15-Yard Down/Back/Down Shuttle from Prone


Slow Walk back to start


(3) 4 Rounds


25-Yard Down/Back/Down Shuttle from Prone


Slow Walk back to start


(4) 9 Minutes


Burpee Box Jump Drill


***** Rest 3 Minutes


(5) 4 Rounds


Full Gasser every 2:00


**** Rest 3 Minutes


(6) 8 Rounds


Half Gasser every 60 Seconds


(7) Foam Roll Legs, Low Back


******************************


 

FRIDAY


SESSION 5


Obj: Lower/Total Body Strength


Warm-up:


3 Rounds


Barbell Complex @ 65# 


Instep Stretch


Lat + Pec Stretch


Training:


(1)  8 Rounds


3x Back Squat - See below for loading.


3rd World Squat Stretch


(2)  8 Rounds


3x Kettlebell/ Dumbbell Walking Lunge - See below for loading.


Hip Flexor Stretch


(3)  9 Rounds


2x Craig Special - See Below for Loading


Pigeon Stretch


***************


Loading for Parts (1) and (3): Drop 10# from SESSION 1’s finishing load and use this load for rounds 4-8. (see below & comments)


Round  Reps  Load


1           3x      65% of Finish Load


2           3x      75% of Finish Load


3           3x      85% of Finish Load


4-8        3x      Finish Load - 10#


Loading for part (2): Drop 10# from SESSION 1’s finishing load and use this load for rounds 4-9. (see below)


Round  Reps  Load


1           2x      65% of Finish Load


2           2x      75% of Finish Load


3           2x      85% of Finish Load


4-9        2x      Finish Load - 10#


Comments:


Example for Part (1) - assume your Back Squat finishing load from SESSION 1 was 225. Here’s would be your loading for Part (1) today: 


Round  Reps  Load


1           3x      145# (65% of 225#)


2           3x      170# (75% of 225#)


3           3x      190# (85% of 225#)


4-8        3x      215# (225 - 10)


Use the same methodology for Parts (2) & (3). 

Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete’s Subscription.