This is a 6-week, 5-day/week multi-modal, training with a strength emphasis. Strength, work capacity, chassis integrity and endurance, are concurrently trained, but strength training is emphasized. The programming is based on our King of Lifts Mini Study.
This is Version 1 of the plan, designed in January 2023.
This training plan’s strength work is laser focused on the back squat exercise, and deploys max effort, dynamic and tempo training to train this “king of lifts.” Experienced MTI athletes will recognize the classic MTI max effort programming in this plan, but the dynamic and tempo programming are new. Enjoy! You’ll train the back squat 4 times each week with this unique programming mix.
The plan deploys short single mode work capacity events – 7-10 minutes. The work capacity efforts are weighted toward sprint-based efforts.
Multiple programming methods are deployed in this plan to train chassis integrity, including multi-exercise circuits and single exercise “grinds” using sandbags.
Moderate Paced, “Athlete’s Choice”, 45-75 minute efforts, once per week. Athletes Choice means you can run, swim or spin/bike. It’s up to you.
- Monday – Max Effort Strength, Work Capacity
- Tuesday – Tempo Strength, Chassis Integrity
- Wednesday – Moderate Pace, “Athlete’s Choice” endurance, 45-75 minutes long.
- Thursday – Max Effort Strength, Work Capacity
- Friday – Dynamic Strength, Chassis Integrity
The plan requires a fully outfitted functional fitness gym which includes barbells, racks, sandbags, plyo boxes, etc.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How long do the training sessions last?
45-75 minutes. Mon, Tue, Thur and Fri sessions are all 60 minutes or less. Wednesday’s endurance stretches to 75 minutes in the final weeks.
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?
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: 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.