Achilles represents the most recent evolution of our day to day programming for operators and military athletes. This is a balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, military endurance (running, ruck running), chassis integrity (functional core), and tactical agility in relatively equal proportions.
Week 7 in the plan is a taper/unload week.
This is Version 2 of Achilles, Updated March 2019.
Achilles deploys bodyweight strength training only including an upper body hand release push up and pull up assessments, a leg blaster progression, and long 20-30 minute bodyweight exercise “flow” sessions.
Achilles deploys 15-minute, multi-modal work capacity events.
ARTE circuits, twice per week. Each ARTE Circuit deploys an Anti-Rotation, Rotation, Total Body and Extension core strength exercise.
Trained once per week during Achilles. Two different tactical agility drills are deployed, both unloaded and loaded.
Trained two ways: (1) 6-Mile Run assessment with follow-on 2-mile hard, fast, intervals, and; (2) 2-mile, moderate-paced ruck at 65#.
- Monday: Strength, Chassis Integrity
- Tuesday: Tactical Agility, Work Capacity
- Wednesday: Endurance (Ruck Running)
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity, Endurance (Run)
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
What does “40/60#” mean? How about “3/5x”?
“40/60# = women use 40#, men use 60#. 3/5x = women do 3x reps, men do 5 reps.
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?
You can access the plan via username and password 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 connection with this training program.