The following is an intense, 4 Week, 5 day/week training plan designed to train specifically for MTI’s Operator Ugly Fitness Test.
This is Version 3 of this plan, updated in May 2020.
The Operator Ugly Fitness Test is a Seven Event assessment designed to be completed in 90 minutes:
- Max Rep Front Squat @ 135/185#
- Max Rep Bench Press @ 95/185#
- Max Rep Dead Stop Hinge Lifts in 60 Seconds
- 4 Rounds for Reps: 60 second 25m Shuttle, 60 Second Rest
- Max Rep Strict Pull Ups
- Max Rep Sandbag Getups @ 60/80# in 10 Minutes
- 3 Mile IBA or 25# Weight Vest Run within 30 minutes
Bench Press reps x1
Front Squat reps x1
Dead Lift reps x1
Strict Pull-ups x1
3 Mile Run within 30 minutes (Pass/Fail)
Here’s an example on how to score the test:
Bench Press – 10 reps = 10 points
Front Squat – 10 reps = 10 points
Dead Lift – 18 reps = 18 points
Sprints – 36 total = 36 points
Pull-ups – 18 reps = 18 points
SBGU – 52 reps/2 = 26 points
TOTAL: 10+10+18+36+18+26 = 118 points
Scoring Standards – Minimum passing score is 100, and finishing the run within 30 minutes.
For male athletes less than 160#
– 110 is a respectable score
– 115 is a good score
– 125+ is a great score
For male athletes between 160# and 200#
– 125 is a respectable score
– 140 is a good score
– 150+ is a great score
For male athletes greater than 200#
– 145 is a respectable score
– 160 is a good score
– 170+ is a great score
For female athletes 125# and under
– 110 is the standard
For female athletes between 126# and 150#
– 130 is the standard
For female athletes 151# and over
– 150 is the standard
This training plan deploys the full Operator Ugly Fitness Test on SESSION 1, and bases the follow-on progressions on your initial fitness assessment results. In this way the program automatically scales to the incoming fitness of the individual athlete.
This program is specifically designed to improve Operator Ugly performance, and correspondingly, the programming focuses only on the Operator Ugly events, and primarily deploys MTI’s density progression to increase reps on the individual events.
- Mon: Front Squat, Bench Press, Pull Up, Shuttle Sprint Intervals
- Tue: Hinge Lift, Sandbag Get Up, Shuttle Sprint Intervals
- Wed: 1-Mile IBA/Weight Vest Run Repeats
- Thu: Front Squat, Bench Press, Pull Up, Shuttle Sprint Intervals
- Fri: Hinge Lift, Sandbag Get Up, Shuttle Sprint Intervals
How long should the training sessions take?
Each session should take 60-70 minutes except SESSION 1, and 16, where you’ll complete the full Operator Ugly assessment. This will take 90 minutes.
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 does 60/80# mean? How about 6/8x?
Women use 60#, men use 80#.
Women do 6 reps, men do 8 reps.
How do I do Density Sandbag Get-ups?
Fast! Sprint to the rest for each interval. Our lab rats averaged 40-60 seconds rest per interval. Also, practice keeping your sandbag on the same shoulder for the entire interval. Then alternate shoulders per interval.
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.