MTI 45+ Fitness Assessment Training Plan

$49.00

• 5 Week Plan specifically for the MTI 45+ Fitness Assessment
• Assessment tests relative strength, chassis integrity, strength endurance, work capacity and endurance.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

This 5-week, 4 session/week training plan is specifically built to increase performance on the MTI 45+ Fitness Assessment. 

This fitness assessment is designed for older mountain and tactical athletes, ages 45 and older, with high training ages, who are beginning to experience joint issues – especially knees.

All mountain and tactical athletes will experience noticable physical decline in their late 40s and into their 50s. Many come to this age with significant mileage already on their joints, and most will begin to experience knee pain common to athletes this age. Others, will come with injury history such as knee, ankle and hip operations. 

The exact age this begins to signficantly impact training isn’t universal, but in general, by 50, most find joint pain limits range of motion, some activities and especially, loaded, deep squatting. 

This assessment has 4 events, spread over 2 days:

Day 1

  • Event 1: 3RM Hinge Lift (3 Rep Max) – assesses overall total body strength
  • Event 2: Max Rep Arms Extended Had Release Push Ups in 2 minutes – assesses upper body and core strength
  • Event 3: Max Rep Sandbag Keg Lift in 90 seconds – assesses chassis integrity strength and strength endurance, explosive power, work capacity upper body pulling strength and grip strength. 

Day 2

Athlete’s Choice ….

  • Run 3 Miles for Time, or …
  • Row 5000m for Time, or
  • Stationary Bike 9 Miles for Time, or…
  • Swim 1500m for Time

This training plan is assessment-based. You’ll take the MTI 45+ Fitness Assessment three times over the course of the plan – beginning, middle and end. The follow-on training sessions and progressions are based on your most recent fitness assessment results. In this way the plan automatically scales to the athlete’s incoming fitness, and continues to push him/her as their fitness improves.

Scroll to bottom to see how the assessment is scored.

 Required Equipment

  • 60# Sandbag for men, 40# sandbag for women
  • Barbell and plates for the Hinge Lift
  • 48″ ledge of some type for the Sandbag Keg Lift
  • Stopwatch and Repeating Interval Timer (smartphone will work)
  • Known 3-mile and 1 mile distances if you chose the run, Stationairy bike, rowing erg or pool for the other endurance options.

Weekly Training Schedule:

  • Monday : Hinge Lift, HR Push Ups, SB Keg Lift assessment or progression
  • Tuesday: Endurance Assessment or Threshold Endurance Intervals
  • Wednesday: Rest Day
  • Thursday: Hinge Lift, HR Push Ups, SB Keg Lift progression
  • Friday: Moderate Pace Endurance
  • Saturday: Rest
  • Sunday: Rest

Common Questions: 

What equipment is required?

  • 60# Sandbag for men, 40# sandbag for women
  • Barbell and plates for the Hinge Lift
  • 48″ ledge of some type for the Sandbag Keg Lift
  • Stopwatch and Repeating Interval Timer (smartphone will work)
  • Known 3-mile and 1 mile distances if you chose the run, Stationairy bike, rowing erg or pool for the other endurance options.

Who is this plan appropriate for?
This is an intense training plan not appropriate for athletes with questionable fitness. It is appropriate fit, tactical and mountain athletes age 45+. 

How long do the training sessions last?
Training sessions are designed to last 40-60 minutes.

  • What does “4/8x” mean? How about “15/25#”?
    First number is for women, second is for men, both for reps, and loading. Examples:
    4/8x Chin Ups = Women do 4x, Men do 8x
    15/25# = Women us 15#, Men us 25#.

What does “40/60#” mean?
Women use a 40-pound sandbag, men use a 60-pound sandbag

What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit(s). 

What if I miss a training day?
If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
On our “Exercises” page HERE

What about nutrition?
See our Nutritional Guidelines HERE.

SCORING

3RM Hinge Lift
Divide your 3RM Hinge Lift by your bodyweight and see the chart below. For example, a 150 pound athlete scores a 3RM Hinge Lift  of 225 pounds. 225/150 = 1.5 or 2 points for this event.

Male 3RM Hinge Lift Relative Strength 

(3RM load / bodyweight)

 3RM Hinge Lift Event Score Female 3RM Hinge Lift Relative Strength

(3RM load / bodyweight)

 3RM Hinge Lift Event Score
<1.35 0 Points <.9 0 Points
1.36-1.45 1 Point .91-1.05 1 Point
1.46-1.55 2 Points 1.06-1.2 2 Points
1.56-1.65 3 Points 1.21-1.35 3 Points
>1.65 4 Points >1.35 4 Points

Max Rep Hand Release Push Ups in 2 Minutes

Male Athletes HR Push Up Event Score Female Athletes HR Push Up Event Score
<15 Reps 0 Points <10 Reps 0 Points
16-25 Reps 1 Point 11-20 Reps 1 Point
26-37 Reps 2 Points 21-30 Reps 2 Points
38-50 Reps 3 Points 31-40 Reps 3 Points
>50 Reps 4 Points >40 Reps 4 Points

Max Rep Sandbag Keg Lift @ 40/60# in 90 Seconds (48″ Ledge)

Male Athletes SB Keg Lift 

Event Score

 Female Athletes SB Keg Lift 

Event Score
<10 Reps 0 Points <10 Reps 0 Points
11-20 Reps 1 Point 11-20 Reps 1 Point
21-30 Reps 2 Points 21-30 Reps 2 Points
31-40 Reps 3 Points 31-40 Reps 3 Points
>40 Reps 4 Points >40 Reps 4 Points

3 Mile Run, 5000m Row, 1500m Swim, 9 Mile Stationary Bike

3-Mile Run
Male Athlete Finish Time Points Female Athlete Finish Time Points
>31:30 0 Points >38:14 0 Points
34:29-28:51 1 Point 38:13-32:30 1 Point
28:50-24:41 2 Points 32:29-28:10 2 Points
24:40-21:37 3 Points 28:09-24:53 3 Points
<21:37 4 Points <24:53 4 Points
5000m Row
Male Athlete Finish Time Points Female Athlete Finish Time Points
>23:50 0 Points >28:52 0 Points
23:49-22:26 1 Point 28:51-26:34 1 Point
22:25-20:58 2 Points 26:33-24:22 2 Points
20:57-19:36 3 Points 24:21-22:21 3 Points
<19:36 4 Points <22:21 4 Points
1500m Swim
Male Athlete Finish Time Points Female Athlete Finish Time Points
>34:40 0 Points >35:02 0 Points
34:39-27:38 1 Point 35:01-28:37 1 Point
27:37-21:47 2 Points 28:36-23:09 2 Points
21:46-17:11 3 Points 23:08-18:44 3 Points
<17:11 4 Points <18:44 4 Points
9-Mile Stationary Bike
Male Athlete Finish Time Points Female Athlete Finish Time Points
>45:00 0 Points >54:00 0 Points
44:59-37:00 1 Point 53:59-48:00 1 Point
36:59-41:00 2 Points 47:59-42:00 2 Points
40:59-34:00 3 Points 41:59-38:00 3 Points
<34:00 4 Points <38:00 4 Points

Overall Scoring Chart:

Score Point Range
Poor 0-7
Good 8-11
Excellent 12-16

Example:

180# Male Athlete Results:

Event Result Points
3RM Hinge Lift 305 Pounds (1.69) 4
Max Rep HR Push Ups 32 Reps 2
Max Rep Sandbag Keg Lift 45 Reps 4
5000m Row 20:30 3
Final Score 13

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


  • 60# Sandbag for men, 40# sandbag for women

  • Barbell and plates for the Hinge Lift

  • 48" ledge of some type for the Sandbag Keg Lift

  • Stopwatch and Repeating Interval Timer (smartphone will work)

  • Known 3-mile and 1 mile distances if you chose the run, Stationairy bike, rowing erg or pool for the other endurance options.

Sample Training

MONDAY
SESSION 6
Obj: Hinge Lift, Hand Release Push Up, Sandbag Cross Clean Progression

Warm-Up:
4 Rounds
8x Hinge Lift @ 65/95#
4x Hand Release Push Ups
10x Situps
Instep Stretch
Lat + Pec Stretch

USE YOUR SESSION 1 ASSESSMENT RESULTS TO CALCULATE TODAY'S HINGE LIFT LOADING AND HR PUSH UP AND SB KEG LIFT REPS

Training:

(1) 5x Hinge Lift @ 50% 3RM, then 3x Reps at 75% 3RM, then ....

5 Rounds
3x Hinge Lift at 85% 3RM
Hip Flexor Stretch

(2) 5 Rounds, Every 90 Seconds ...
30% Max Rep Hand Release Push Ups

Example - you scored 42 HR Push Ups on SESSION 1. 42 x .3 = 12.6 or 13 (round up). On "go" complete 13x HR Push Ups. The faster you finish the more rest you get before the next round begins.

(4) 5 Rounds, Every 90 Seconds ...
30% Max Rep Sandbag Keg Lift @ 40/60#
Split the reps between sides.

(4) Foam roll legs, low back

TUESDAY
SESSION 7
Obj: Endurance Repeats

COMPLETE THE SAME MODE OF EXERCISE (RUN, SWIM, BIKE, ROW) AS YOU COMPLETED IN THE SESSION 1 ASSESSMENT

Warm Up:
Easy 10-minute Run, Swim, Spin or Row, as applicable

Training:
(1) As Appropriate ...
2 Rounds:
Run 1 Mile at a your "1-Mile Interval Pace" using your SESSION 2, 3-mile run assessment time and the MTI Running Calculator
Rest 10 Minutes Between Efforts

OR ....

2 Rounds
Stationairy Bike 3 Miles at a Threshold Pace
Rest 10 Minutes Between Efforts
"Threshold" = fastest possible without straining

OR ....

2 Rounds
Row 1666m at your "1666m Interval Pace" using your SESSION 2, 5,000m Row assessment time and the MTI Row Calculator
Rest 10 minutes between efforts

OR ...

2 Rounds
Swim 500m at your "500m Interval Pace" using your SESSION 2, 1500m swim assessment time and the MTI Swim Interval Calculator
Rest 10 Minutes Between Efforts

(2) 2 Rounds
Instep Stretch
Lat + Pec Stretch

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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