Actaeon 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 with a military endurance (ruck run, run) emphasis. Actaeon also trains strength, work capacity, and chassis integrity (functional core), but emphasizes endurance.
Week 7 in this plan is a taper/unload week.
This is Version 2 of Actaeon, Updated July 2019.
Actaeon’s strength programming is focused on three classic barbell exercises: Back Squat, Bench Press and Power Clean. The plan deploys MTI’s Super Squat progression for the Back Squat and Bench Press, and MTI’s Big 24 Progression for the Power Clean. You’ll train strength one full day (Tuesday) each week.
Actaeon’s work capacity programming is an intense 17-minute event which combines light power cleans and burpees.
ART circuits, once per week. Each ART Circuit deploys an Anti-Rotation, Rotation, and Total Body core strength exercise.
Not trained this cycle
Trained 3 ways: (1) Speed over Ground development for a 45# Ruck Run designed around a 1.5 mile assessment and 800m intervals; (2) Speed over Ground development for an unloaded run designed around a 5-mile assessment and 2-mile intervals; (3) A ruck run/run “brick” effort at a moderate pace. You’ll ruck run 2-3 miles, then immediately run 3-4 miles.
- Monday – Endurance – Ruck Run Assessment/Intervals
- Tuesday – Strength (Back Squat, Bench Press, Power Clean
- Wednesday – Endurance – Run Assessment/Intervals
- Thursday – Work Capacity, Chassis Integrity
- Friday – Endurance – Ruck Run/Run Brick
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.
Fully-equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.
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.