Max Effort Strength + 2-Mile Run Training Plan
$59.00
- 7-Week, 6 days/week training plan specifically designed to increase or maintain Big 3 Lift Strength (Back Squat, Bench Press, Deadlift) while concurrently training running fitness specifically for a 2-mile timed run.
- Intense, efficient strength programming based on MTI’s Density progression methodology.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This 7-Week, 6 day/week training plan is designed specifically to increase or maintain 1-Repetition Max (1RM) strength for the Back Squat, Bench Press and Deadlift while concurrently training running fitness – specifically your 2-Mile Run time. You will also train to increase your max number of strict Pull Ups.
Please note that in general, research has shown that endurance programming negatively affects strength, but that strength programming does not negatively affect endurance.
This plan is the result of several requests from soldiers and other tactical athletes who have taken up powerlifting, but have seen a subsequent decline in their running fitness.
This is Version 2 of this plan, updated September 2024.
Strength Programming
This training program deploys MTIs Density Strength Progression, which deploys 1RM assessments for the Back Squat, Bench Press and Dead Lift, as well as a max rep effort for Pull Up, and follow-on percentage-based progressions based on your most recent assessment results. Over the years we’ve found Density progression and intense, and efficient method for improving or maintaining strength.
By using beginning and mid-cycle assessments, and assessment-based follow-on progressions, this training plan automatically “scales” to the incoming strength of the individual athletes, and through the mid-cycle assessment, continues to push him/her through the entire 7 weeks of programming.
Running Programming
The running programming in this plan revolves around a 2-mile run assessment, and individually-scaled follow on speed over ground intervals, and longer “easy” paces runs on Saturdays. For the speed over ground intervals, one day/week you’ll run 1-mile intervals, and 1 day/week you’ll run 800m intervals. The interval paces are scaled to your individual, incoming running fitness. As well, the plan deploys a mid-cycle, 2-mile run reassessment, so it continues to push you as your running fitness improves.
Training Week
Ideally, you will train Monday through Saturday, and take Sunday as a full rest day. If for some reason you cannot keep this schedule, do not skip any sessions, do them exactly in the order as they are designed.
- Monday: Strength Assessment or Strength Progression
- Tuesday: 2-Mile Run Assessment, or 800m-Mile Intervals
- Wednesday: Strength Progression
- Thursday: 1-mile Run Intervals
- Friday: Strength Progression
- Saturday: Easy Paced Run (3-6 miles)
Required Equipment
- Stopwatch and track or known 2-mile, 1-mile and 800m distances
- Barbells, Plates, Rack and Bench for Back Squat, Bench Press and Dead Lift
- Pull Up Bar for Pull Ups
COMMON QUESTIONS
How long should the training session take?
In general, all sessions should take approximately 60 minutes to complete. The Saturday long easy run may take longer depending upon your running speed.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, Barbell Complex @ 45/65# means women use 45# and men use 65#.
What if I can’t make the prescribed reps for the strength exercises, or the prescribed interval times for the interval runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. If necessary for the strength exercises, it’s okay to break the sets and/or increase the interval as needed to complete the required reps and load.
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 about nutrition?
See our Nutritional Guidelines HERE.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
How do I record my assessment Results?
Notebook and pencil.
More Questions? Email coach@mtntactical.com
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY
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
Required Equipment
- Stopwatch and track or known 2-mile, 1-mile and 800m distances
- Barbells, Plates, Rack and Bench for Back Squat, Bench Press and Dead Lift
- Pull Up Bar for Pull Ups
Sample Training
Below is the entire first week of programming:
*************
MONDAY
SESSION 1
Obj: Strength Assessment
Warm up:
3 Rounds
- Barbell Complex @ 45/65#
- 6x Hand Release Push Ups
- Instep Stretch
- 5x Shoulder Dislocates
Training:
(1) Work up to 1RM Back Squat
(2) Work up to 1RM Bench Press
(3) Work up to 1RM Dead Lift
(4) Max Rep Pull Ups
RECORD RESULTS
(5) Foam Roll Legs, Low Back
******************
TUESDAY
SESSION 2
Obj: Run Assessment
Warm up:
4 Rounds
- 10x Squats
- 10x Push Ups
- 5x Walking Lunges
- Run 100m
- Instep Stretch
Training:
(1) Run 2 Miles for Time
RECORD FINISH TIME
(2) 2 Rounds
***************
WEDNESDAY
SESSION 3
Obj: Strength
Warm up:
3 Rounds
- Barbell Complex @ 45/65#
- 6x Hand Release Push Ups
- Instep Stretch
- 5x Shoulder Dislocates
Training:
(1) 8x Back Squat @ 50% 1RM, then …. 6x Back Squat @ 70% 1RM, then ….
5 Rounds, Every 90 Seconds:
- 4x Back Squat @ 80% 1RM
(2) 8x Bench Press @ 50% 1RM, then .... 6x Bench Press @ 70% 1RM, then ….
5 Rounds, Every 90 Seconds:
- 4x Bench Press @ 80% 1RM
(3) 8x Dead Lift @ 50% 1RM, then … 6x Dead Lift @ 70% 1RM, then …
5 Rounds, Every 90 Seconds:
- 4x Dead Lift @ 80% 1RM
(4) 5 Rounds, Every 90 Seconds
- 30% Max Rep Pull Ups
(5) Foam Roll Legs, Low Back
Comments:
Use your SESSION 1 Strength Assessment results to calculate today’s loading for the Back Squat, Bench Press and Dead Lift, and the reps for the Pull Ups.
***************
THURSDAY
SESSION 4
Obj: Running - Speed over Ground Intervals
Warm up:
4 Rounds
- 10x Squats
- 10x Push Ups
- 5x Walking Lunges
- Run 100m
- Instep Stretch
Training:
(1) 4 Rounds
- Run 800m at the “800m Interval Pace” using your SESSION 2, 2-Mile Run Time and the Running Calculator
Rest 4 Minutes between efforts.
(2) 2 Rounds
*****************
FRIDAY
SESSION 5
Obj: Strength
Warm up:
3 Rounds
- Barbell Complex @ 45/65#
- 6x Hand Release Push Ups
- Instep Stretch
- 5x Shoulder Dislocates
Training:
(1) 8x Back Squat @ 50% 1RM, then …. 6x Back Squat @ 70% 1RM, then ….
5 Rounds, Every 90 Seconds:
- 4x Back Squat @ 80% 1RM
(2) 8x Bench Press @ 50% 1RM, then .... 6x Bench Press @ 70% 1RM, then ….
5 Rounds, Every 90 Seconds:
- 4x Bench Press @ 80% 1RM
(3) 8x Dead Lift @ 50% 1RM, then … 6x Dead Lift @ 70% 1RM, then …
5 Rounds, Every 90 Seconds:
- 4x Dead Lift @ 80% 1RM
(4) 5 Rounds, Every 90 Seconds
- 30% Max Rep Pull Ups
(5) Foam Roll Legs, Low Back
Comments:
Use your SESSION 1 Strength Assessment results to calculate today’s loading for the Back Squat, Bench Press and Dead Lift, and the reps for the Pull Ups.
***********
SATURDAY
SESSION 6
Obj: Running - Aerobic Base Development
Warm up:
4 Rounds
- 10x Squats
- 10x Push Ups
- 5x Walking Lunges
- Run 100m
Training:
(1) Run 3 Miles at the “Easy Pace” using your SESSION 2, 2-Mile Run Time and the Running Calculator
(2) 2 Rounds
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