Jedediah Smith: Balanced Base Fitness
$49.00
- 5-week, 5-day/week training plan for Game Wardens, Forest Rangers, Field Biologists, and other natural resource and wildlife professionals.
- Jedediah Smith is a bodyweight-only training program that concurrently trains strength, work capacity, chassis integrity, and endurance.
- This training plan is one of the 400+ Plans included with an Athlete’s Subscription.
Description
Jedediah Smith is the 1st Plan in our “Wilderness” Series for Game Wardens, Forest Rangers, Field Biologists, and other natural resource and wildlife professionals.
Jedediah Smith is a 5-week cycle with balanced programming to concurrently train strength, work capacity, chassis integrity, and endurance. This is a bodyweight-only training program.
This program is named after the Jedediah Smith Wilderness in Western Wyoming as was built in November 2018.
PROGRAM OVERVIEW
Strength:
Jedediah Smith deploys bodyweight-only strength programming. The plan deploys an initial assessment and follow-on progressions based on the assessment results. In this way, the plan automatically “scales” top incoming fitness of the athlete, and continues to push him/her throughout the plan. You’ll train strength three days per week.
Work Capacity
Jedediah Smith’s work capacity efforts are all 10-minutes long, and shuttle sprint or similar focused. You’ll train work capacity 2 days per week.
Chassis Integrity
Chassis Integrity is the name of MTI’s functional core strength training methodology. Jedidiah Smith deploys core exercises as part of its bodyweight strength training assessment, as well as a low-back focused core circuit two days per week.
Endurance
Trained two ways. First, a 3-Mile Running Assessment and follow-on 1-mile intervals 1 day per week based on your most recent assessment results. Second – moderate-paced step ups wearing a 25# weight vest or backpack. You’ll complete step ups 1 day per week and finish at 700.
WEEKLY SCHEDULE
- Monday – Strength, Work Capacity
- Tuesday – Endurance (3-Mile Run Assessment or 1-Mile Intervals), Chassis Integrity
- Wednesday – Strength, Work Capacity
- Thursday – Endurance (Step Ups), Chassis Integrity
- Friday – Strength, Work Capacity
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.
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 see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
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: 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
- Stopwatch with repeating interval timer (smartphone will work)
- 25# Weight Vest or backpack with 25# of load
- 15-18" step, bench or box for step ups
Sample Training
Below is Week 1 from this Training Plan:
MONDAY
SESSION 1
Obj: Strength Assessment, Work Capacity
Warm up:
4 Rounds
10x Squats
5x Hand Release Push ups
10x Sit Ups
Instep Stretch
Lat + Pec Stretch
Training:
(1) Max Squats in 60 Sec.
(2) Max Hand Release Push ups in 60 Sec.
(3) Max Pull-Up Bar Heel Tap in 60 Sec.
(4) Max In-Place Lunges in 90 sec.
(5) Max Rep Pull Ups - No time limit, but you can’t put your feet down, or let go of the pull up bar. You can rest in the dead hang, down, position.
(6) Max EOs in 90 sec.
REST 2-3 MINUTES BETWEEN EVENTS, AND RECORD ALL RESULTS
(7) 4 Rounds
300m Shuttle every 2:30
(8) 2 Rounds
HUG - Hip Mobility Drill
*********
TUESDAY
SESSION 2
Obj: Endurance Assessment
Warm up:
4 Rounds
4x Walking Lunges
8x Hand Release Push ups
Run 100m
Instep Stretch
Training:
(1) Run 3 Miles for Time
RECORD FINISH TIME
(2) 15 Minute Grind ...
15/15 Standing Founder
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extension
*********
WEDNESDAY
SESSION 3
Obj: Strength, Work Capacity
Warm up:
4 Rounds
10x Squats
5x Hand Release Push ups
10x Sit Ups
Instep Stretch
Training:
(1) 6 Rounds
30% Max Rep Squats
30% Max Rep Hand Release Push ups
30% In-Place Lunges
Hip Flexor Stretch
(2) 6 Rounds
30% Max Rep In-Place Lunges
30% Max Rep Pull Ups
30% Max Rep EOs
Lat + Pec Stretch
(3) 10 Rounds
30 Second 40-Foot Shuttle
30 Second Rest
(4) 2 Rounds
Pigeon Stretch
Frog Stretch
Comments:
To get your prescribed reps for Parts (1) & (2), take SESSION 1's assessment results and find 30%. For example, if your Max Rep Squats from SESSION 1 was 50 reps, 50 x .3 = 15. So for Part (1) today, do 15 squats each round. Use the same method to find the reps for the other exercises.
*********
THURSDAY
SESSION 4
Obj: Endurance, Chassis Integrity
Warm up:
3 Rounds
10x Squats
8x Hand Release Push ups
20x Step Ups
Instep Stretch
Training:
(1) 500x Step Ups @ 25# weight vest or back pack, Moderate Pace
Moderate = Comfortable but not easy.
(3) 15 Minute Grind ...
15/15 Standing Founder
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extension
*********
FRIDAY
SESSION 5
Obj: Strength, Work Capacity
Warm up:
4 Rounds
10x Squats
5x Hand Release Push ups
10x Sit Ups
Instep Stretch
Training:
(1) 6 Rounds
30% Max Rep Squats
30% Max Rep Hand Release Push ups
30% In-Place Lunges
Hip Flexor Stretch
(2) 6 Rounds
30% Max Rep In-Place Lunges
30% Max Rep Pull Ups
30% Max Rep EOs
Lat + Pec Stretch
(3) 10 Rounds
30 Second Touch/Jump/Touch
30 Second Rest
(4) 2 Rounds
Pigeon Stretch
Frog Stretch
Comments:
To get your prescribed reps for Parts (1) & (2), take SESSION 1's assessment results and find 30%. For example, if your Max Rep Squats from SESSION 1 was 50 reps, 50 x .3 = 15. So for Part (1) today, do 15 squats each round. Use the same method to find the reps for the other exercises.
Testimonials
"I finished the first 4 weeks of Jedidiah and moved into Back Country Big Game to finish it in time for the hunting season.
Jedidiah is assessment-based and that was brilliant for me. Every session was hard but not too hard so it challenged me without destroying me. I felt myself getting strong by the week and yet never once felt overly taxed and was never bored either.
I am in Week two of BCBG, and went for a Scouting trip last weekend with a regular backpacking pack plus optics and it was the easiest hike of my life. Felt like I was doing it in shorts and a T-shirt.
There wasn't too much vertical on this one but where it was I hardly noticed.
I would say that the experience of the training itself is really well thought out and scaled from what I have tried and the experience of being in the mountains on a regular trip was been very great.
I can't wait to see how I perform after week 8 of BCBG!"
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