Prenatal Weeks 13-18

$39.00

  • This is the second training plan in MTI’s Prenatal Training Packet.
  • The plan scales to where the mother is at her pregnancy, and to her individual fitness
  • Trains Strength, Work Capacity, Endurance, and Chassis Integrity
  • The training plans within this packet are one of the 250+ plans included with an Athlete’s Subscription

Description

MTIs PRENATAL PROGRAMMING 

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 latter 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.

  • 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

PRENATAL WEEKS 13-18

This is the second training plan in the MTI’s Prenatal Training Packet, designed to be completed weeks 13-18 of your pregnancy, and is a step down in intensity from Prenatal Weeks 7-12.

The programming is designed to allow professional female athletes to continue to train professionally, while pregnant and experiencing the physical changes pregnancy involves. At all times remember you are not training for only yourself, but also your baby. Listen to your body, don’t be stupid, and put you and your baby’s health first.

This is a multi-modal training plan which concurrently trains strength, work capacity, chassis integrity (functional core), and endurance (run/spin, ruck).  Overall, this has a slight work capacity and chassis integrity emphasis.

Gym-based sessions are designed to last 45-50 minutes. Endurance programming is 60-90 minutes long.

Again, this plan is designed to be completed weeks 13-18 of your pregnancy.

The final week of this plan is an unload week.

This is Version 1 of this plan, built February 2021.

FITNESS ATTRIBUTES

Strength
Trained via free weights (barbell, dumbbell/kettlebell) and bodyweight exercises using MTI’s “Efficient Sterngth strength progression/methodology. Each strength day you’ll train a total, lower and two upper body strength exercises in the same, extended circuit. The plan deploys “hard” but doable progression … which means the loading will automatically scale to the individual athlete in general, and how she is feeling that day, specifically.

Work Capacity
Trained via 10- minute and 20 minute, multi-modal events deploying sandbags, dumbbells, shuttle sprints, step ups, etc.

Chassis Integrity
You’ll complete 15-minute, “ARE” circuits. Each circuit contains an Anti-Rotation, Rotational and Extension core exercise, often deploying sandbags.

Endurance
Trained via time using running, spinning and rucking wearing a 35# backpack. Pacing is either moderate or easy.

“Not Feeling it” Flex
Each training session in this plan includes a “Not Feeling It” Flex” option for days when morning sickness, above-normal fatigue or other is affecting you that day. This “flex” option allows you to easily cut down on that day’s training volume as appropriate and needed.

WEEKLY SCHEDULE

  • Monday – Work Capacity, Chassis Integrity
  • Tuesday – Strength, Work Capacity
  • Wednesday – 60-Minute Endurance
  • Thursday – Work Capacity, Chassis Integrity
  • Friday – Strength, Work Capacity
  • Saturday – 60-Minute Endurance
  • Sunday – 90-Minute Endurance

REQUIRED EQUIPMENT

  • Pull Up Bar
  • 35# Sandbag
  • Backpack  with 35# of Filler
  • Squat Rack, Bench, Barbell, Plate, dumbbells and/or kettlebells
  • Foam Roller
  • 16″ bench or box for step ups

 

COMMON QUESTIONS

How long will sessions last?
Gym-based training sessions are specifically designed to be completed in 60 minutes. Endurance sessions take 60-90 minutes.

What if I miss a day?
Skip ahead to the next training session.

How do I know if I’m fit enough to begin this programming?
Click the “Sample Training” tab above to see the entire first week of programming. Try it and see how you do. If you can’t complete it, email coach@mtntactical.com for a programming suggestion.

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: coach@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


  • Pull Up Bar

  • 35# Sandbag

  • Backpack  with 35# of Filler

  • Squat Rack, Bench, Barbell, Plate, dumbbells and/or kettlebells

  • Foam Roller

  • 16" bench or box for step ups

Sample Training

Below is the First Week from this Training Plan:


PRENATAL WEEK 13


 

MONDAY

SESSION 1

Obj: Work Capacity, Chassis Integrity

Warm Up:

3 Rounds

10x Hinge Lift @ 65#

10x Step Ups

4x Prone to Sprint

Instep Stretch

5x Shoulder Dislocate

Training:

(1) 20 Minute Grind ...

10x Hinge Lift @ 85#

50x Step Ups

"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time or rounds. Aim for 75-80% of your max effort pace. Be smart.

(2) 15 Minute Grind ...

5x Kneeling Plate Half Moon @ 25#

5x Sandbag Keg Lift @ 35#

10x Sandbag Good Mornings @ 35#

(3) 2 Rounds

3rd World Squat Stretch

Foam Roll Legs, Low Back

"Not Feeling it" Flex:

Drop each circuit down to 10 minutes. If you're still not feeling it after 10 minutes of Part (1), quit for the day.

******************************

 

TUESDAY

SESSION 2

Obj: Strength, Work Capacity

Warm Up:      

3 Rounds

Bronc Complex @ 45#

6x Hand Release Push Ups

Instep Stretch

Lat + Pec Stretch

Training:

(1) 5 Round Grind ...

3x Power Clean - Increase load each round until 3x is hard, but doable

5x Kneeling Curl to Press - Increase load each round until 5x is hard, but doable

5x Dumbbell Front Squat - Increase load each round until 5x is hard, but doable

3x Pull Up - If you can't do 3x pull ups, complete the remaining reps with Negatives.

Grind = work steadily, not frantically, through exercises in this circuit for the prescribed time or number of rounds. Expect this circuit to take 25-30 minutes.

(2) 10 Minute Grind ....

Prone to Sprint

Don't overthink this ... just do 10 minutes of prone to sprints working at 75% of your max effort pace. It's harder than you think!

(3) 2 Rounds

HUG - Hip Mobility Drill

Foam Roll Hip Flexors and Low Back

"Not Feeling it" Flex:

Drop Part (1) down to 3 rounds and part (2) down to 10 minutes. If after 3 rounds of Part (1), you're still not feeling it, quit for the day.

******************************

 

WEDNESDAY

SESSION 3

Obj: Endurance

Training:

(1) Run or Spin 60 minutes, Moderate Pace

"Moderate" = comfortable but not easy

(2) 2 Rounds

Toe Touch Complex

Foam Roll Low Back

"Not Feeling it" Flex:

Run or Spin 30 Minutes at an Easy Pace.

"Easy" = you can speak in full sentences while moving.

If after slowing to an easy pace and giving it another 10 minutes. If you're still not feeling it, quit for the day.

******************************

 

THURSDAY

SESSION 4

Obj: Work Capacity, Chassis Integrity

Warm Up:

3 Rounds

8x Goblet Squat @ 12kg

4x Mr. Spectacular @ 8kg

4x 40-Foot Shuttle

Instep Stretch

5x Shoulder Dislocate

Training:

(1) 20 Minute Grind ....

5x Mr. Spectacular @ 12kg

Run 200m

"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time or rounds. Aim for 75-80% of your max effort pace. Be smart.

(2) 15 minute Grind ...

5x Standing Russian Twist @ 10#

5x Kneeling Slasher to Halo @ 8kg

10x Dumbbell Hinge Lift @ 12kg or 25#

"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time.

(3) 2 Rounds

Instep Complex

Foam Roll Legs, Low Back

"Not Feeling it" Flex:

Drop each circuit down to 10 minutes. If you're still not feeling it after 10 minutes of Part (1), quit for the day.

******************************

 

FRIDAY

SESSION 5

Obj: Strength, Chassis Integrity

Warm Up:      

3 Rounds

Bronc Complex @ 45#

6x Hand Release Push Ups

Instep Stretch

Lat + Pec Stretch

Training:

(1) 5 Round Grind ...

3x 2-Handed Kettlebell/Dumbbell Clean + Strict Press - Increase load each round until 3x is hard, but doable

10x Push Up

5x Hinge Lift - Increase load each round until 5x is hard, but doable

4x Mixed Grip Pull Up - If you can't do 4x pull ups, complete the remaining reps with Negatives.

Grind = work steadily, not frantically, through exercises in this circuit for the prescribed time or number of rounds. Expect this circuit to take 25-30 minutes.

(2) 15 minute Grind ...

5x Cauldron @ 10#

5x Kneeling Keg Lift @ 16kg

10x Swing @ 16kg

"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time.

(3) 2 Rounds

HAM - Hip Mobility Drill

Foam Roll Hip Flexors and Low Back

"Not Feeling it" Flex:

Drop Part (1) down to 3 rounds and part (2) down to 10 minutes. If after 3 rounds of Part (1), you're still not feeling it, quit for the day.

******************************

 

SATURDAY

SESSION 6

Obj: Endurance

Training:

(1) Ruck 60 minutes # 35# Pack, Moderate Pace

"Moderate" = comfortable but not easy, but walking only. No ruck running.

Comments:

You can replace today's programming with 60+ minutes of recreation like hiking, MTB, etc.

"Not Feeling it" Flex:

If you start out today and aren't feeling it, drop down to an Easy Pace and give it another 10 minutes. If you are still feeling lousy, quit for the day.

******************************

 

SUNDAY

SESSION  7

Obj: Endurance

Training:

(1) Run or Spin 90 minutes, Easy Pace

"Easy" = you can speak in full sentences while moving.

(2) Foam Roll Low Back

Comments:

You can split this 90 minutes into, two, 45-minute efforts, if needed because of scheduling. As well, you can replace today's programming with 90 minutes of recreation like hiking, MTB, etc.

"Not Feeling it" Flex:

If you start out today with the Run or Spin and aren't feeling it after 10-15 minutes, quit for the day.
Show More

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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