Academic Research has found that women who trained through pregnancy have been found to have healthier outcomes for both mother and child.
In doing our research prior we were unable to find professionally designed, prenatal programming designed for tactical athletes, mountain professionals, and other fit women experienced in functional fitness.
As part of our research, we reached out to current female Tactical Athletes and Mountain Professionals with specific questions surrounding prenatal and postpartum training experiences and input. Below are the highlights from the responses we received from military officers, professional mountain guides, etc:
- Most don’t know they are pregnant until Week 6 – so start the programming at week six and go through week 40
- Training cycles/programming should generally align with pregnancy trimesters in terms of volume, intensity, and exercise selection
- Daily programming needs daily scalability – especially early in the pregnancy when training is often interrupted or shorted due to morning sickness, and later in the pregnancy when training is affected by fatigue and discomfort.
- Most continued to strength train using free weights (dumbbells, barbells, etc.) throughout the pregnancy – even into the third trimester. However, exercises were avoided later because of belly size/discomfort – i.e. no barbell power cleans at 8 months
- A few ran through all 40 weeks of pregnancy, but in the later weeks, most pulled back on running because of discomfort.
- All avoided super intense max effort work capacity, strength, and endurance work after learning they were expecting. Other than avoiding max efforts, first-trimester training was little changed.
- Most engaged in yoga or stretching for flexibility during pregnancy, but did this outside fitness training but didn’t want that included in fitness programming.
- Most engaged in Kegel and other pelvic floor work during pregnancy, but not as part of their daily fitness training and recommended any work in this area not be included in fitness programming.
- Most trained / were active every day of the week, but gym-based daily training duration generally decreased as the pregnancy advanced. All wanted a daily training scheduled 7 days/week.
- Focused and consistent postpartum training for most began 6-8 weeks after delivery. Programming needs to start easy, and progress in difficulty.
MTI’s Prenatal and Postpartum programming incorporates this feedback.
MTI’s Prenatal Programming
The 34 weeks of Prenatal programming is broken into seven training plans, each 4-6 weeks long. Programming Highlights:
- Programming intensity and volume, and training session duration, decrease as the pregnancy advances
- Programming is 7 days/week. Weekend work is endurance.
- Each individual training session includes an option to scale down based on how pregnancy is impacting the athlete that day. We call this the “Not feeling it” Flex.
- Max efforts are avoided across all fitness attributes – strength, work capacity, endurance, chassis integrity
- Strength, work capacity, endurance, and chassis integrity are all trained throughout the pregnancy
- Programmed endurance modes include running, spinning, and rucking
- Chassis Integrity programming has a slight low back/extension emphasis
- Postpartum Programming begins at 6 weeks after childbirth and is gradually progressive in intensity and volume
This is Version 1 of this Training Packet, build in February 2021.
Below is a chart showing the training plans in this packet in order.
Click the links below to see specifics including required equipment, weekly schedule, and sample training, from each training plan.
- Prenatal Weeks 7-12
- Prenatal Weeks 13-18
- Prenatal Weeks 19-24
- Prenatal Weeks 25-28
- Prenatal Weeks 29-32
- Prenatal Weeks 33-36
- Prenatal Weeks 37-40
- Sandbag …. weight depends on the individual plan
- Squat Rack, Barbell, Plates, Dumbbells and Kettlebells
- Backpack and Filler for Rucking (load depends on the individual plan)
- Pull Up Bar
- 8-16″ box or bench for step ups and/or hippity hops
- Foam Roller
How long will sessions last?
Gym-based training sessions are specifically designed to be completed in 35-60 minutes. Endurance sessions take 45-90 minutes.
Can I see sample training?
Yes – click on each individual training plan above, then click the “Sample Training” tab at the plan product page to see sample training.
How do I know if I’m fit enough to begin this programming?
Click the “Sample Training” tab for each individual plan to see the entire first week of programming. Try it and see how you do. If you can’t complete it, email email@example.com for a programming suggestion.
Do I need to start this packet at the beginning of my pregnancy?
No – the plans scale to where the mother is at her pregnancy, and to her individual fitness – so you can jump in at the appropriate week wherever you are in your pregnancy.
Do I need to purchase the entire packet?
No … you can purchase each individual plan.
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.