This is a 7-week, 5 days/week kettlebell-based cycle with a strength emphasis. The plan also trains work capacity, chassis integrity, and endurance, but it’s emphasis is on strength.
This cycle deploys kettlebell-only strength training using a “working strength” progression.
MTI defines “working strength” as the ability to complete multiple reps, or multiple rounds of low reps, at a relatively high percentage of your max effort strength for that particular exercise. (More on theory, thoughts and design of this programming HERE)
In general, instead of keeping the volume the same (sets x reps), in this cycle we aim to keep the load the same, and increase the volume. For example, one week you might finish 4 Rounds of 4 reps of 2-Handed Kettlebell Clean + Strict Press at 24kg, and then the next week I’ll ask you to use the same load and finish 4 Rounds of 5 reps each set.
Also – most of the strength circuits in this cycle don’t include a stretch or mobility drill like you may be used to with MTI Programming. For most strength circuits, we pair the prescribed kettlebell strength exercise with a pull up variation, and ask you to work “steadily” through the circuit.
Don’t over think “steadily” – it’s okay to pause for a rest (you’ll need to!) or get a drink, just don’t try to take 5 minutes between sets, or work frantically through the circuit like it’s a crossfit WOD.
This cycle’s work capacity efforts are all short, hard, 10 minute efforts – 2 of 3 are shuttle sprint-based, and the 3rd is bodyweight based.
You’ll complete a 15 minute ART Circuits (Anti-Rotation, Rotation and Total Core exercise) 1x per times per week.
This cycle deploys a 3-mile Run for time assessment and follow-on 1-mile intervals. You’ll run 3 miles for time three times during this cycle – beginning, middle and end.
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Strength
- Thursday – Endurance
- Friday – Strength
- Saturday – Optional Endurance (run or ruck)
- Full set of kettlebells. Many of the exercises are 2-handed, so you’ll need pairs.
- Pull up Bar
- Backpack with 55 pounds of load for Saturday’s Optional Endurance (ruck)
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? Pdf? Online? App?
You can access the plan through our website or app (Mtn Tactical Fitness), both via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
More Questions? Email: firstname.lastname@example.org
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.