Gym Closure Training Plan
$29.00
- 7 Week, 5-6 Day/Week limited equipment training plan designed athletes who’ve had a social distancing related gym closure.
- Plan concurrently trains bodyweight strength, chassis integrity, endurance (run, ruck), work capacity and chassis integrity.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
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- Our Stuff Works. Guaranteed.
- Common Questions
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Description
This is an intense, 7-week, 6 day/week limited equipment training plan designed for athletes affected by a social distancing related gym closure.
This multi-modal training plan deploys bodyweight strength, multi-modal work capacity, single-mode endurance (run, ruck), and chassis integrity (core).
Equipment-wise, this plan requires a backpack or ruck with 45-pounds of filler and a pull up bar, rings, tree limb, door jam or anything else you can use for pull ups and chin ups. The 45# backpack will be used both rucking, step ups and as a poor-mans sandbag.
This is the first version of this plan, published March 16, 2020.
PROGRAMMING SPECIFICS
Strength – The Strength Programming in this plan focuses exclusively on bodyweight strength training. The plan deploys three types of bodyweight strength training: Assessment-Based, Volume-Based, and Flow.
Assessment-Based: 3x Exercises are assessed for max reps: In-Place Lunges, Hand Release Push Ups and Pull Ups. The follow-on progressions are based on the athletes’ assessment results, and the exercises are re-assessed mid-cycle, and the progressions reset.
Volume-Based: The plan uses simple volume progression for three exercises on Tuesday: Mini Leg Blasters, Bench Dips and Chin Ups.
Flow: Three separated bodyweight & backpack “Flow” circuits are deployed this cycle. Each circuit includes upper body pressing exercise(s), pulling exercise (including rope climbs) and lower body exercises. Progression is based on time – you’ll start at 20 minutes and extend to 30 minutes.
Endurance – Rucking, Running and “athlete’s choice” on Saturday’s optional endurance day. Home-based endurance options are included for those who can’t go for a run/ruck or bike rid.
Chassis Integrity – Trained two days/week.
Work Capacity – Multi-modal work capacity efforts extend 20+ minutes and include backpack, bodyweight strength, step ups and running.
WEEKLY SCHEDULE
- Monday: Bodyweight Strength (Assessment-Based), Chassis Integrity
- Tuesday: Body Strength (Volume Based), Work Capacity
- Wednesday: Moderate Paced Ruck @ 45# Backpack (45-75 minutes) or home-based endurance
- Thursday: Bodyweight Strength (Flow-Based), Chassis Integrity
- Friday: Moderate Paced Run (45-75 minutes) or home-based endurance
- Saturday: Optional Endurance, Athlete’s Choice, 60-90 minutes
REQUIRED EQUIPMENT
- Backpack with 45# of filler
- Pull Up Bar, rings, TRX, tree limb, door jam or anything else for pull ups. Be resourceful
- 16-18″ Step, box or bench for step ups
- Jump Rope – if you’re stuck at home and can’t run or ruck
COMMON QUESTIONS
How long with the Training Sessions take?
45-90 Minutes. Gym work is designed to take 45-60 minutes. Weekday endurance days will extend to 75 minutes. Saturday optional endurance extends to 90 minutes
What does “4/8x” mean? How about “15/25#”?
The first number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use 15# (pounds), Men use 25# (pounds)
What Equipment is Required?
- Backpack with 45# of filler
- Pull Up Bar, rings, TRX, tree limb, door jam or anything else for pull ups. Be resourceful
- 16-18″ Step, box or bench for step ups
- Jump Rope – if you’re stuck at home and can’t run or ruck
What if I miss a training day?
Ideally, you will train 5-6 days in a row, and take 1-2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
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.
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: 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
- Backpack with 45# of filler
- Pull Up Bar, rings, TRX, tree limb, door jam or anything else for pull ups. Be resourceful
- 16-18" Step, box or bench for step ups
- Jump Rope - if you're stuck at home and can't run or ruck