Polar GenX Training Plan

Polar GenX Training Plan

$49.00

  • 8-Week, 6 day/week multi-modal training plan for older athletes (45+)
  • Concurrently trains max effort strength, chassis integrity, and aerobic base running endurance
  • Two-a-day sessions 6x/week
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW
This 8-Week, 6 day/week training program is a multi-modal training plan that concurrently trains Max Effort Strength, chassis integrity, and Aerobic Base Running Endurance. The program has a strong endurance emphasis based on training time.

This training program has 2 general objectives:

  • (1) Increase Max Effort Total Body Strength (Heavy lifting)
  • (2) Increase Aerobic Base for Endurance

This is Version 1 of this plan, built April 2025. 

I named this plan “Polar GenX” becaused I designed it for older mountain and tactical athletes ages 44+ years old … which fits well with Generation X (I’m 57). The plan doesn’t include any threshold work capacity, and overall takes significant training time. However, any athlete can complete it – just know its focus and limitations (no work capacity, etc.)

– Rob Shaul, MTI Founder

Strength Programming
This plan deploys Max Effort strength training – Heavy Loads and 1-3 reps per set – for the Back Squat, Bench Press and Hinge Lift. It also trains pull up strength endurance.

All the Strength programming is assessment-based. You’ll complete 1RMs for the three big lifts, three times during this plan, beginning, middle and end. You’ll also complete a max effort pull up assessment beginning, middle and end.

For the Big 3 lifts, the plan deploys MTI’s classic density strength programming – where after an exercise-specific warm up, the athlete works through 6 sets of 2 reps at 85-95% of your most recent 1RM. The 6 sets are put on a 90 second timer. The pull up progression deploys a different number of sets and percetnages, but it’s format is similary.

Chassis Integrity
15 minute grind efforts with 3-exercise circuits on days you’ll do pull ups.

Aerobic Base Endurance
The endurance programming is this plan is designed on building the athlete’s running “Aerobic Base” capacity. These are heart rate Zone 2 efforts, and range from 40-70 minutes, and the plan includes three Aerobic Base assessments, which are a 40-60-minute runs on a flat course or running track for distance at an “easy” aerobic pace.

Heart Rate Monitor Required. All the endurance work in this training plan is based on the athlete’s heart rate, and you’ll use a heart rate monitor to manage you effort. A heart rate monitor is required to complete the plan. Ideally, for consistency and ease of use, you’ll use a chest-strap heart rate monitor in addition to a sport watch of some type.

Aerobic Base Assessments. You’ll take three during this plan, beginning, middle and end, ranging from 40 – 60 minutes long. These are run at the individual athletes Zone2 heart rate/pace, and are easy efforts.

Athlete’s Choice of Mode. While completing the aerobic base traning, athletes can use the same mode (run, spin or step ups) for the entire plan, or switch between them for variety. However, be sure to complete all the Aerobic Base assessments using the same mode to ensure consistency in results.

Zone 2 Volume Progression: A simple time-based progression in 10-training day increments is deployed over the course of the cycle. Understand these are training days, and the training schedule is 3 days on (endurance and strength), 1 day total rest.

Days 1-10: 40 Minute Zone 2 Efforts

Days 11-20: 50 Minute Zone 2 Efforts

Days 21-30: 60 Minute Zone 2 Efforts

Days 31-40: 70 Minute Zone 2 Efforts

2-a-Days and 3/1 Schedule
Every training day in this plan is a 2-a-day, where you’ll complete an timed aerobic base run, spin or step ups first, followed by a 30-minute strength effort later in the day. You’ll train 3 days on, 1 day off over the course of the 8 weeks.

SAMPLE WEEK SCHEDULE

  • Mon 2-a-Day: AM – Aerobic Base Run, Spin or Step Ups, PM – 30 Minute heavy strength (Back Squats)
  • Tue: 2-a-Day: AM – Aerobic Base Run, Spin or Step Ups, PM – 30 Minute heavy strength (Bench Press)
  • Wed: 2-a-Day: AM – Aerobic Base Run, Spin or Step Ups, PM – 30 Minute heavy strength (Hinge Lift)
  • Thu: Total Rest
  • Fri: 2-a-Day: AM – Aerobic Base Run, Spin or Step Ups, PM – 30 Minute strength (pull ups) & chassis integrity
  • Sat: 2-a-Day: AM – Aerobic Base Run, Spin or Step Ups, PM – 30 Minute heavy strength (Back Squats)
  • Sun: 2-a-Day: AM – Aerobic Base Run, Spin or Step Ups, PM – 30 Minute heavy strength (Bench Press)

Required Equipment

  • Barbells, Rack and Plates for classic barbell strength exercises including back squats, bench presses
  • Pull Up Bar
  • Smartphone APP with stopwatch, repeating countdown timer and interval timer
  • Heart Rate Monitor – chest strap is preferred.
  • 40# sandbag (women), 60# Sandbag (men)

How Long do the Sessions Last?
Every training day is a 2-a-Day. You’ll complete Zone 2 endurance in the AM, and a 30-minute strength session in the PM. The Zone 2 endurance starts at 40 minutes and increases to 70 minutes by the end of the plan. All the strength training sessions are short, and designed to be completed in 30 minutes or less.

What if I don’t run but still want to train my aerobic base?
You can sub in spinning or step ups in place of the running. Other modes are possible, as long as you can get your heart rate to Zone 2.

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?
Email coach@mtntactical.com

More Questions? Email rob@mtntactical.com

DISCLAIMER
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.

Required Equipment

Required Equipment

  • Barbells, Rack and Plates for classic barbell strength exercises including back squats, bench presses

  • Pull Up Bar

  • Smartphone APP with stopwatch, repeating countdown timer and interval timer

  • Heart Rate Monitor - chest strap is preferred.

  • 40# sandbag (women), 60# Sandbag (men)

Sample Training

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SESSION 1 (2-a-day)

OBJ: Aerobic Base, Strength Assessments

AM SESSION – Aerobic Base Assessment

Warm Up:

  • Run or Spin, 10 minutes, easy warm up.

Aerobic Base Assessment

  • 40 Minute Run/Spin for Distance @ Zone 2 Heart Rate
  • Zone 2 Heart Rate = 180 – age. So, for a 50-year-old, 180 – 50 = 130. Run/Spin for 40 minutes within 5 bpm of 130 or 125–135 bpm. Flat course if running.

RECORD DISTANCE COMPLETED IN 40 MINUTES

  • Record distance in miles if you run or spin. Record the number of step ups if you do step ups.

PM SESSION – Back Squat Assessment

3 Rounds

  • 8x Back Squat – Start light and increase load as you warm up
  • Instep Stretch

Work up to 1RM Back Squat

  • Back Squat

How to Work Up to 1RM:

  • Add 5-20# to your warm-up weight and do 5x reps
  • Add 5-20# and do 3x reps
  • Add 5-20# and do 1x rep (a single)
  • Keep adding weight until you reach your 1RM
  • Aim to get there by your 4th or 5th single

RECORD RESULT

6 Rounds, Every 90 Seconds

  • 2x Back Squat @ 85% 1RM

SESSION 2 (2-a-day)

OBJ: Endurance, Strength

AM SESSION – Aerobic Base Development

  • 40 Minute Run/Spin/Step Ups, at your Zone 2 Heart Rate
    (Same HR guidance as above)

PM SESSION – Bench Press Assessment

3 Rounds

  • 8x Bench Press – Start light and increase load each round as you warm up
  • Lat + Pec Stretch

Work up to 1RM Bench Press

  • Bench Press

How to Work Up to 1RM:
(Same protocol as Back Squat above)

RECORD RESULT

6 Rounds, Every 90 Seconds

  • 2x Bench Press @ 85% 1RM
  • 5x Shoulder Dislocates

SESSION 3 (2-a-day)

OBJ: Endurance, Strength

AM SESSION – Aerobic Base Development

  • 40 Minute Run/Spin/Step Ups, at your Zone 2 Heart Rate

PM SESSION – Hinge Lift Assessment

3 Rounds

  • 8x Hinge Lift – Start light and increase load as you warm up
  • Hip Flexor Stretch

Work up to 1RM Hinge Lift

  • Hinge Lift

How to Work Up to 1RM:
(Same protocol)

RECORD RESULT

6 Rounds, Every 90 Seconds

  • 2x Hinge Lift @ 85% 1RM

SESSION 4

OBJ: Rest Day

Warm Up / Training

  • TOTAL REST

SESSION 5 (2-a-day)

OBJ: Endurance, Strength, Chassis Integrity

AM SESSION – Aerobic Base Development

  • 40 Minute Run/Spin/Step Ups, at your Zone 2 Heart Rate

PM SESSION – Pull Up Assessment, Chassis Integrity

Pull Up Assessment

  • Max Rep Strict Pull Ups
    (No time limit. Both hands must stay on the bar. Feet can’t touch.)
    RECORD MAX REPS

15 Minute Grind

  • 6x Sandbag Clean + Press – 40/60#
  • 3x Sandbag Keg Lift – 40/60#
  • 10x Weighted Sit Up – 25/35#

10 Rounds, Every 60 Seconds

  • 30% Max Rep Pull Ups every 60 seconds
    (e.g., 12x pull ups → 12 x .4 = 4.8 → 5x Pull Ups every round)

SESSION 6 (2-a-day)

OBJ: Endurance, Strength

AM SESSION – Aerobic Base Development

(Same as prior aerobic development sessions)

PM SESSION – Strength

3 Rounds

  • 8x Back Squat – Start light and increase load as you warm up
  • Instep Stretch

Back Squat Warm Up

  • 5x Back Squat @ 65% 1RM
  • 3x Back Squat @ 75% 1RM

6 Rounds, Every 90 Seconds

  • 2x Back Squat @ 85% 1RM

SESSION 7 (2-a-day)

OBJ: Aerobic Base Endurance

AM SESSION – Aerobic Base Development

(Same 40-min Zone 2 aerobic)

PM SESSION – Strength

3 Rounds

  • 8x Bench Press – Start light and increase load as you warm up
  • Lat + Pec Stretch

Bench Press Warm Up

  • 5x Bench Press @ 65% 1RM
  • 3x Bench Press @ 75% 1RM

6 Rounds, Every 90 Seconds

  • 2x Bench Press @ 85% 1RM

 

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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