Operator Perseus: Balanced Strength, Work Capacity, Endurance
$49.00
- Balanced, 7-Week, 5 day/week training plan
- Concurrently trains strength, work capacity, military endurance (running, ruck running), chassis integrity (functional core), and tactical agility
- Perseus represents the most recent evolution of our day to day programming for operators and military athletes
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Perseus 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 3 of Perseus, Updated May 2025.
Strength
Perseus deploys MTI’s Efficient Strength progression. This progression combines a total body, lower body, upper body press and upper body pull exercise in one circuit.
Work Capacity
Perseus deploys 10-minute and 20-minute, gym-based, multi-modal work capacity events.
Chassis Integrity
ARTE circuits, once per week and a Low Back Circuit, once per week. Each ARTE Circuit deploys an Anti-Rotation, Rotation, Total Body and Extension core strength exercise. The Low Back Circuits in Perseus deploy 3x Low Back exercises and a stretch.
Tactical Agility
Trained once per week during Achilles. Three different tactical agility drills are deployed, both unloaded and loaded.
Endurance
Trained two ways: (1) 5-7 Mile moderate-paced runs, and; (2) 2-3 Mile, moderate-paced ruck at 45#.
WEEKLY SCHEDULE
- Monday: Strength, Chassis Integrity
- Tuesday: Tactical Agility, Work Capacity
- Wednesday: Endurance (Run)
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity, Endurance (Ruck Running)
COMMON QUESTIONS
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.
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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email coach@mtntactical.com
Sample Training
Below is the entire first week of this training plan.
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MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
Bronc Complex @ 45/65#
Training:
(1) 6 Round Grind
3x Power Clean - increase load each Round until 3x is hard, but doable
5x Kneeling Curl to Press - increase load each Round until 5x is hard, but doable
5x Kettlebell/Dumbbell Front Squat - - increase load each Round until 5x is hard, but doable
3/5x Pull Ups
Grind = work steadily, not frantically through the exercises in this circuit - 6 Rounds total. Expect it to take 25-30 minutes
(2) 20 Minute Grind
5x Kneeling Plate Half Moon @ 25/35#
5x Seated Keg Lift @ 16/20kg
5x Sandbag Toss & Chase @ 40/60#
10x Hinge Lift @ 65/95#
(3) Foam Roll Legs, Low Back
******************************
TUESDAY
SESSION 2
Obj: Tactical Agility, Work Capacity
Warm Up:
4 Rounds
10x Squats
Training:
(1) 4 Rounds
TAC SEPA - Tactical Pro Agility to Stacked Box Drill
Rest 60 seconds between efforts
(2) Repeat Part (1) Wearing 25# Weight Vest or IBA
(3) 8 Rounds for Time…
10x Renegade Man Maker @ 15/25#
10x Ankles to Bar
(4) Foam Roll Legs, Low Back
******************************
WEDNESDAY
SESSION 3
Obj: Endurance
Training:
(1) Run 5 Miles, Moderate Pace
“Moderate” - Comfortable but not easy
******************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
Bronc Complex @ 45/65#
Training:
(1) 6 Round Grind
3x Kettlebell Clean + Strict Press increase load each Round until 3x is hard, but doable
5x 1-Arm Kettlebell/Dumbbell Bench Press- increase load each Round until 5x is hard, but doable
5x Back Squat - increase load each Round until 5x is hard, but doable
3/6x Mixed Grip Pull Ups
Grind = work steadily, not frantically through the exercises in this circuit - 6 Rounds total. Expect it to take 25-30 minutes
(2) 15 Rounds
30 Second Swing @ 16/20kg
30 Second Rest
(3) 2 Rounds
Foam Roll Low Back
******************************
FRIDAY
SESSION 5
Obj: Work Capacity, Endurance
Warm Up:
10x Goblet Squat @ 12kg
5x Power Clean @ 65/95#
Training:
(1) 7 Rounds for Time
5x Barbell Burpees @ 75/105#
5x Burpees
2/5x Pull Ups
(2) Ruck Run 2 Miles @ 45#, Moderate Pace
“Moderate” - Comfortable but not easy
(3) Foam Roll Legs, Low Back
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