Gladiator: Strength Emphasis

$59.00

  • Intense, 4-Week, 5 Day/Week Strength-focused Training Cycle build around MTI’s Barbell Complex
  • Endurance, work capacity and chassis integrity are also trained
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

Gladiator is an intense 4-week, strength-focused training cycle built around the MTI Barbell Complex.  Gladiator also includes endurance, work capacity and chassis integrity programming, but Gladiator’s primary focus is strength.

This is a 4 week, 5x Day/Week training cycle. Week 4 of the plan is an unload/taper week.

Strength
The Barbell Complex is a complex of six exercises, six reps each, completed in succession, without putting the barbell down. The Barbell Complex is choreographed in a way such the barbell begins in front of the body with the dead lift, and finishes behind the neck with the back squat. Again, 6 reps of each exercise are completed before moving onto the next exercise:

1x Barbell Complex =
6x Dead Lift
6x Bent Over Row
6x Hang Power Clean
6x Front Squat
6x Push Press
6x Back Squat

At heavier loads, the Barbell Complex is very intense and can include being under the barbell upwards of 90 seconds. It challenges not only strength, but also work capacity, grip strength, and especially, mental fitness.

Work hard to complete the complex without setting the barbell down. The push presses are the “crux” of the complex – the hardest, most challenging part. Don’t linger. I coach my athletes to sprint through the dead lifts, bent over rows, hang power cleans and front squats in order to get to the push presses as quickly as possible. Don’t linger!

In this cycle on SESSION 1, you’ll work up to your max load for a full barbell complex, and then this load will be used to determine your barbell complex loading throughout the rest of the training plan. In this way Gladiator automatically “scales” to each individual athlete’s incoming strength level, and continues to push him/her through the entire program.

On Week 4, you’ll re-asses your max Barbell Complex load.

Watch the video below to see two MTI Lab Rats fighting through their max load barbell complex.

Work Capacity
Gladiator deploys one work capacity event, a gym-based multi-mode event involving hinge lifts and prone to sprints. You’ll train work capacity once per week.

Chassis Integrity
Gladiator trains chassis integrity 2 days/week, on the strength days.  One day you’ll complete ARE Circuits which deploy an Anti-Rotation, Rotation, and Extension core strength exercise. One day/week you’ll train a Low Back Circuit which trains 3 extension exercises in the same circuit.

Endurance
Gladiator deploys a 3-mile run assessment and then moderate-paced 4-5 mile runs through the rest of the cycle. 

Required Equipment

  • Barbell and full set of plates.
  • Pair of 35# Dumbbells and/or 16kg kettlebells for men, 25# dumbbells and/or 12kg kettlebells for women
  • Stopwatch and/or smartphone
  • Foam Roller

WEEKLY SCHEDULE

  • Monday: Strength, Chassis Integrity (ARE Circuit)
  • Tuesday: Endurance (3-mile run assessment or 4-5 mile moderate-paced run)
  • Wednesday: Strength, Work Capacity
  • Thursday:  Endurance (4-5 mile moderate-paced run)
  • Friday: Strength, Chassis Integrity (Low Back Circuit)

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

 



    • Barbell and full set of plates up to 185# for the strongest men

    • Pair of 35# Dumbbells and/or 16kg kettlebells for men, 25# dumbbells and/or 12kg kettlebells for women

    • Stopwatch and/or smartphone

    • Foam Roller



Sample Training

Below is the entire first week of the training program:

************
MONDAY
SESSION 1
Obj: Strength Assessment, Chassis Integrity

Warm up:

3 Rounds

Training:

(1) 5 Rounds

Heavy Barbell Complexes are an intense effort. See example loading below for a strong male athlete:

Example:

Round      Load

1               85#

2               105#

3               115#

4               125#

5               135#

RECORD FINAL BARBELL COMPLEX LOAD

(2) 4 Round Grind …

“Grind” = equals work steadily, not frantically, through this circuit for 4 Rounds

(3) Foam Roll Legs, Low Back

 

****************
TUESDAY
SESSION 2
Obj: Endurance Assessment

Warm Up:

3 Rounds

Training:

(1) Run 3 Miles for Time

RECORD FINISH TIME

(2) 2 Rounds

 

*************
WEDNESDAY
SESSION 3
Obj: Strength, Chassis Integrity


Warm up:

3 Rounds

Training:

(1) 6 Rounds


Round  Load
1         Max Load minus 30-40 lbs
2         Max Load minus 20-30 lbs
3         Max Load minus 10 lbs

Example for Part (1) - assume your Barbell Complex finishing load from SESSION 1 was 135#. Below would be your loading today:

Round  Load
1           95# (135 minus 40#)
2           115# (135 minus 20#)
3-6        125# (135 minus 10#)

(2) 5 Round Grind …

“Grind” = equals work steadily, not frantically, through this circuit for 4 Rounds

(3) Foam Roll Legs, Low Back

Comments:

Part (1)’s rounds 3-6 is an intense effort ... rest as needed between rounds. During the barbell complex, don't put the barbell down. You’ll have to fight.

 

*************
THURSDAY
SESSION 4
Obj: Endurance

Warm Up:

3 Rounds

Training:

(1) Run 4 Miles @ Moderate Pace

“Moderate” = Comfortable but not easy

(2) 2 Rounds

 

*************
FRIDAY
SESSION 5
Obj: Strength, Chassis Integrity

Warm up:

3 Rounds

Training:

(1) 6 Rounds


Round  Load
1         Max Load minus 30-40 lbs
2         Max Load minus 20-30 lbs
3         Max Load minus 10 lbs

Example for Part (1) - assume your Barbell Complex finishing load from SESSION 1 was 135#. Below would be your loading today:

Round  Load
1           95# (135 minus 40#)
2           115# (135 minus 20#)
3-6        125# (135 minus 10#)

(2) 4 Round Grind ...

“Grind” = equals work steadily, not frantically, through this circuit for 4 Rounds

(3) Foam Roll Legs, Low Back

Comments:

Part (1)’s rounds 3-6 is an intense effort ... rest as needed between rounds. During the barbell complex, don't put the barbell down. You’ll have to fight.

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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

Testimonials

6/26/33
I completed the Gladiator program last week. I increased my barbell complex 1 round max from 115 to 145 and cut my 3 minute mile from 26:38 to 24:00. Great program! Thank you for the workout. Purchasing the 357 Strength now.
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