This 8-Week, 6 day/week training program is specifically designed as day-to-day general fitness for Peri and Post Monopausal women according to Dr. Stacy Simms, author of “Next Level: Your Guide to Kicking Ass, Feeling Great and Crushing Goals Through Menopause and Beyond.” I received several requests from middle-aged MTI female athletes for a training program deploying Dr. Simms’ recommendations.
This training program has 3 general objectives:
(1) Increase Max Effort Total Body Strength (Heavy lifting)
(2) Increase short, High Intensity Work Capacity
(3) Increase Aerobic Base for Endurance
This is Version 1 of this plan, built May 2023.
This plan deploys Max Effort strength training – Heavy Loads and 1-3 reps per set. For the first four weeks, the plan deploys MTI’s classic 8×3 max effort strength programming – where after an exercise-specific warm up, the athlete works through 8 sets of 3 rep efforts – increasing load rapidly until 3 reps is hard, but doable. Beginning week 5, the plan switches to 1 Rep Max efforts followed by 5 “working rounds” of 2 reps at 85% of your 1RM.
Strength exercises deployed are classic and proven: Back Squat, Bench Press, Hinge Lift (Dead Lift), Front Squat, Push Press, Walking Lunge.
HIT Work Capacity
The plan deploys multiple types of High Intensity Work Capacity efforts, ranging from 5 – 20 minutes long. These include shuttle sprint repeats, interval efforts, and multi-modal Rounds for Time and AMRAP circuits.
“Easy” aerobic base building is the focus the plan’s endurance programming. Efforts range from 45-120 minutes, and the mode is the “athlete’s choice” – run, bike, hike or swim.
- Mon: Rest
- Tue: Heavy Strength, HIT Work Capacity
- Wed: Yoga or Mobiliy
- Thu: Heavy Strength, HIT Work Capacity
- Frii: Rest Day or light active recovery
- Sat: Endurance Base Training
- Sun: Endurance Base Training
- – Barbells, Rack and Plates for classic barbell strength exercises including back squats, bench presses
- – Full set of Dumbbells
- – Pull Up Bar
- – Smartphone APP with stopwatch, repeating countdown timer and interval timer
- – Foam Roller
- – Heart Rate Monitor is Optional
How Long do the Sessions Last?
60-120 minutes. Longest days will be the easy-pace endurance efforts on Saturdays
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
Can I see a sample of the training?
Click the “Sample Training” button above to see the entire first week of programming.
How do I access the plan? Pdf? Online?
Plan access is online or through the MTI smartphone app, via username and password.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
What if I have more questions?
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.