“Larry” is the second plan of the “Three Stooges” Dumbbell Training Packet. “Larry” deploys our Fluid Periodization model and concurrently trains:
- Work Capacity
- Tactical Speed, Explosive Power & Agility
- Chassis Integrity
- Full Dumbbell or Kettlebell Set
- 15-20” Box or Bench
- Open space for Sprints and Shuttle Runs
“Larry” has a slight Work Capacity and Chassis Integrity emphasis, deploying dumbbell/kettlebell and bodyweight movements. The Work Capacity efforts will focus on three durations:
- 30 Minute Work Capacity
- 15 Minute Work Capacity
- 5 Minute + 10 Minute Work Capacity
You’ll train Work Capacity on Monday, Wednesday, and Friday during the cycle. Each session on these days will also include a Chassis Integrity circuit ranging in time from 15 to 20 minutes.
Tuesday’s train Strength and TAC SEPA. The strength progression utilizes our classic TLU programming theory and percentage based lifts for your working rounds. The focus for TAC SEPA will be on speed and agility with direction change.
1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm movement, you will utilize dumbbells/kettlebells in each hand. For movements specified as 1-Arm, you will do the prescribed reps on each arm/leg.
- 6 Rounds of 2x Dumbbell Front Squat: Complete 3x Front Squats at the prescribed percentage with a Dumbbell/Kettlebell in each hand.
- 20 Rounds of 6x 1-Arm Dumbbell Snatch: Complete 6x 1-Arm Dumbbell Snatch’s at the prescribed weight with each arm (12x Total).
Thursday’s will train endurance utilizing single mode (running) training. You will complete a 6-mile assessment, and train 2-mile intervals with the MTI Running Calculator in following weeks. You will re-assess the 6-mile run in Week 4 and Week 7.
Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they easier to scale for loading. You can use dumbbells or kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.
- Monday: Work Capacity, Chassis Integrity
- Tuesday: Strength, TAC SEPA
- Wednesday: Work Capacity, Chassis Integrity
- Thursday: Running Endurance – Speed over Ground
- Friday: Work Capacity, Chassis Integrity
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: 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