Description
The following 8-week, 6 day/week training plan is designed to train endurance using power. To complete this program, athletes will need a bicycle, spin bike, Row-/Ski-/Bike-Erg, or Assault Bike which calculates both total power produced in kilojoules, and output based on watts. This programming uses output in watts for your pacing and progressions.
This is an intense training plan which is assessment-based. In this way, the plan automatically “scales” to the incoming fitness of the individual athlete and continues to push the athlete as his/her fitness improves during the cycle.
This training only deploys endurance work. Strength, chassis integrity, or other training is not programmed. As designed, this is an intense program with an endurance and interval focus. Be smart and conservative if you decide to add additional strength or other training.
The programing is this plan was developed and tested in the winter of 2021. Read more HERE. Week 8 in this plan is an unload/taper week.
This is Version 1 of this plan, built in March 2021.
WEEKLY SCHEDULE
Weeks 1, 2, 5, 8
- Monday: Functional Threshold Power Assessment
- Tuesday: 60-90 Minute Easy Pace Effort
- Wednesday: Threshold Pace Intervals
- Thursday: 60-90 Minute Easy Pace Effort
- Friday: 45-60 Minute Moderate Pace Effort
- Saturday: 60-90 Minute Easy Pace Effort
Weeks 3,4,6,7
- Monday: Threshold Pace Intervals
- Tuesday: 60-90 Minute Easy Pace Effort
- Wednesday: 45-60 Minute Moderate Pace Effort
- Thursday: 60-90 Minute Easy Pace Effort
- Friday: Threshold Pace Intervals
- Saturday: 45-60 Minute Moderate Pace Effort
REQUIRED EQUIPMENT
Any exercise machine that measures total power output in kilojoules and output in watts. We recommend bicycles with an attached power meter, spin bike, Row-/Ski-/Bike-Erg, or Assault Bike. This programming uses output in watts for your pacing and progressions – so an exercise machine that measures power is required.
COMMON QUESTIONS
What if I can’t make the prescribed pace for the Threshold Intervals?
Do your best and complete them at the fastest pace possible. Don’t quit!
What if I can’t make the prescribed pace for the Easy or Moderate efforts?
Do your best and complete them at the fastest pace possible. Don’t quit!
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 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.
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.