Humility is an intense, balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, military endurance (running, loaded running), and chassis integrity (functional core) in relatively equal proportions. Week 7 in the plan is a taper/unload week.
This is Version 3 of Humility, Updated in December 2020.
Humility deploys primarily assessment-based, bodyweight strength training. In addition, leg strength is trained via MTI’s Leg Blaster progression.
Humility deploys two types of work capacity training: (1) A Burpee Assessment and follow-on burpee intervals, and; (2) 20-25 minute, loaded, multi-modal work capacity events.
Humility trains Chassis Integrity two ways: (1) 15-20 minute Sandbag total body Chassis Integrity circuits, and; (1) 12-15 minute, bodyweight, Low Back/extension circuits.
Trained three ways: (1) 1-Mile loaded (25#) run assessment with follow-on 400m and 800m intervals; (2) 5 mile unloaded running assessment and follow-on 2-mile threshold intervals, and; (3) 7-9 mile unloaded runs at a moderate pace.
- Monday: Loaded Run Assessment or Intervals, Bodyweight Strength
- Tuesday: Burpee Assessment or Intervals, Leg Blasters/Pull Ups, Chassis Integrity
- Wednesday: Run Assessment or 2-Mile Intervals
- Thursday: Burpee Intervals, Work Capacity, Chassis Integrity
- Friday: Endurance – Moderate Run
Humility is a limited equipment training plan. The following equipment is required:
- Sandbag – Men 60#, Women 40#
- 25# Weight Vest, Individual Body Armor or 25# Backpack
- Pull Up Bar
- 16-28″ Bench, Box or Step for Step Ups
- Foam Roller
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.
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. If you are unsure if you are ready for this program, we recommend trying the first week before purchase.
How do I access the plan?
You can access the plan via username and password 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: email@example.com
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.