Gym Closure Training Plan

$9.00

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

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

Sample Training

Below is the First Week from this Training Plan:

MONDAY
SESSION 1
Obj: Strength, Chassis Integrity

Warm Up:

3 Rounds
8x Walking Lunges
5x Hand Release Push Ups
1x Pull Up
Instep Stretch
Lat + Pec Stretch

Training:

(1) Max Hand Release Push Ups in 90 Seconds

(2) Max In-Place Lunges in 120 Seconds

(3) Max Rep Pull Ups - no time limit, but you can only rest in the down, elbows locked position and both hands must remain on the pull up bar.

RECORD YOUR SCORES

(2) 4 Round Grind...
40% Hand Release Push Ups
40% In-Place Lunges
40% Pull Up

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.

(3) 15 Minute Grind
5x Sandbag Get Up @ 45# Backpack - Alternate shoulders each round.
5x Keg Lift @ 45# Backpack
10x Good Morning @ 45# Backpack

(4) Foam Roll Legs, Low Back

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

TUESDAY
SESSION 2
Obj: Strength, Work Capacity

Warm Up:

3 Rounds
8x Walking Lunges
5x Hand Release Push Ups
10x Sit Ups
Instep Stretch

Training:

(1) 8 Round Grind ...
Mini Leg Blaster
4/8x Chin Ups
5/10x Bench Dips

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.

(2) 20 Minute AMRAP (As Many Rounds as Possible)
5x Sandbag Get Up @ 45# Backpack - Alternate shoulders each round.
5x Burpees
20x Step Ups @ 45# Backpack

(3) Foam Roll Legs, Low Back

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

WEDNESDAY
SESSION 3
Obj: Endurance

Training:

(1) 45 Minute Ruck @ 45# Backpack, Moderate Pace

Moderate = Comfortable but not easy

Stuck at home?

(1) 30 Minute Grind
50x Step Ups - unloaded
60 Second Jump Rope

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.

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

THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity

Warm Up:

3 Rounds
8x Walking Lunges
5x Hand Release Push Ups
1x Pull Up
Instep Stretch
Lat + Pec Stretch

Training:

(1) 20 Minute Grind …
3x Push Ups
3x Hand Release Push Ups
3x Clapping Push Ups, then…
1/2x Pull Ups
1/2x Mixed Grip Pull Ups
1/2x Chin Ups, then …
3x In-Place Lunges
3x Walking Lunges
3x Jumping Lunges

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.

(2) 15 Minute Grind
5x Sandbag Get Up @ 45# Backpack - Alternate shoulders each round.
5x Keg Lift @ 45# Backpack
10x Good Morning @ 45# Backpack

(3) Foam Roll Legs, Low Back

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

FRIDAY
SESSION 5
Obj: Endurance

Training:

(1) 45 Minute Run, Moderate Pace

Moderate = Comfortable but not easy

Stuck at home?

(1) 30 Minute Grind
40x Step Ups - unloaded
5x Sandbag Get Up @ 45# Backpack - Alternate shoulders each round.
5x Burpees

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds or time.

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

SATURDAY
SESSION 6
Obj: Optional Endurance - Athlete's Choice

Training:

(1) 60 Minute Run, Ruck @ 45#, Hike, Bike,, or Row, Easy Pace

Easy = You can speak in full sentences.

Comments:

Endurance mode of choice today. It's up to the athlete.

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

Athlete’s Subscription Package

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