This 7.5 week, 4 day/week training plan is specifically designed to train both Max Effort Strength and Bodyweight Strength Endurance, concurrently.
This is a focused strength-training plan. Max effort strength using 3 barbell exercises plus weighted pull ups, plus 3 bodyweight strength endurance exercises are all that is trained.
Max Effort Strength Exercises:
- Front Squat
- Bench Press
- Power Clean
- Weighted Pull Up
Bodyweight Strength Exercises:
- Max Rep Bodyweight Squats in 2 Minutes
- Max Rep Push Ups in 2 Minutes
- Max Rep Box Jumps (20″ box for women, 24″ box for men) in 2 Minutes
- Max Rep Bodyweight Pull Ups
This is an assessment-based training program – you’ll complex max effort strength and bodyweight strength assessments at the beginning, middle, and end of the program.
Programming is based on your most recent assessment results and this way the program automatically “scales” to your incoming fitness/strength and continues to push you as your fitness improve.
Each training day will focus on two strength movements, and two bodyweight movements.
The programming is this program was tested in an MTI Mini-Study. Learn more HERE.
This is Version 1 of the plan, designed in June 2021.
- Monday: Front Squat, Bench Press, Squats, Push Ups
- Tuesday: Power Clean, Weighted Pull Up, Box Jumps, Pull Ups
- Wednesday: Rest
- Thursday: Front Squat, Bench Press, Squats, Push Ups
- Friday: Power Clean, Weighted Pull Up, Box Jumps, Pull Ups
- Squat Rack, Barbell, Weights, Bench
- Pull Up Bar
- 20/24” Box
- Repeating Countdown Timer (smartphone will work)
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.
What does 45/95# mean? How about 3/5x?
45# is the load for women, and 95# is the load for men. 3x is the reps for women, 5x is the reps for men.
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.