Prenatal Weeks 33-36
$39.00
- This is the sixth 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 33-36
MTI’s prenatal programming is designed for fit, female tactical athletes, mountain professionals, or similar. The assumption is you’re arriving at the programming fit, and familiar with functional fitness. As the programming develops and you move deeper into your pregnancy, the programming in the packet decreases in overall volume appropriately.
This is the sixth training plan in the MTI’s Prenatal Training Packet, designed to be completed weeks 33-36 of your pregnancy.
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/walk/hike/spin, step ups, ruck). Overall, this has a slight endurance emphasis.
Gym-based sessions are designed to last 40 minutes. Endurance programming is 60-90 minutes long.
Again, this plan is designed to be completed weeks 33-36 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 time-based and load-prescribed bodyweight and free weight “flow” circuits.
Work Capacity
Trained via single and multi-mode events.
Chassis Integrity
You’ll complete 10-minute, low back/extension focused circuits, 2x/week. Each circuit extension/low back exercises only.
Endurance
Trained via time using running, spinning, hiking, step ups and rucking wearing a 20# 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 – Strength, Chassis Integrity
- Tuesday – 60-Minute Endurance
- Wednesday – Strength, Work Capacity
- Thursday – 60-Minute Endurance
- Friday – Strength, Chassis Integrity
- Saturday – 60-Minute Endurance
- Sunday – 90-Minute Endurance
REQUIRED EQUIPMENT
- Pull Up Bar
- Squat Rack, Barbell, Plates, Bench
- 20# Sandbag
- Backpack with 20# of Filler
- Dumbbells and/or kettlebells
- Foam Roller
- 8-12″ 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
- Squat Rack, Barbell, Plates, Bench
- 20# Sandbag
- Backpack with 20# of Filler
- Dumbbells and/or kettlebells
- Foam Roller
- 8-12" bench or box for step ups
Sample Training
Below is the First Week from this Training Plan:
PRENATAL WEEK 33
MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
Dumbbell Complex @ 10# (Skip the push ups)
Training:
(1) 15 Minute Grind ...
10x Sandbag Back Squat @ 20#
10x Dumbbell Push Press @ 15#
5x Horizontal Pull Up - Adjust the barbell height as needed so you can get 5x "clean" reps.
"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time or rounds. Aim for 70-75% of your max effort pace.
(2) 10 Minute Grind ...
15/15 Standing Founder
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Sandbag Good Mornings @ 20#
(3) 2 Rounds
Foam Roll Legs, Low Back
"Not Feeling it" Flex:
Cut Part (1) to 10 minutes. If after 10 minutes of Part (1) you're still not feeling it, quit for the day.
******************************
TUESDAY
SESSION 2
Obj: Endurance
Training:
(1) 30 Minute Grind at Moderate Pace ...
25x Step Ups @ 8-12" Box
Run/Walk 200m
"Moderate" = comfortable but not easy
(2) 30 Minute Ruck @ 20# Pack, Easy Pace
"Easy" = you can speak in full sentences while moving.
(2) 2 Rounds
Foam Roll Low Back
"Not Feeling it" Flex:
Drop Part (1)'s effort to an Easy Pace.
If after slowing to an easy pace and giving it another 10 minutes. If you're still not feeling it, quit for the day.
******************************
WEDNESDAY
SESSION 3
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
10x Squat
10x Dumbbell Push Press @ 10#
Training:
(1) 15 Minute Grind ...
5x Squat Thrust
"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time or rounds. Aim for 70-75% of your max effort pace.
(2) 10 Minute Grind ...
5x Sandbag Cross Clean @ 20#
20x Step Ups @ 8-12" Box/Step
"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time or rounds. Aim for 70-75% of your max effort pace.
(3) 2 Rounds
Foam Roll Legs, Low Back
"Not Feeling it" Flex:
Cut Part (1) to 10 minutes. If after 10 minutes of Part (1) you're still not feeling it, quit for the day.
******************************
THURSDAY
SESSION 4
Obj: Endurance
Training:
(1) Run, Walk or Spin 60 minutes, Easy Pace
"Easy" = you can speak in full sentences while moving.
(3) Foam Roll Low Back
"Not Feeling it" Flex:
If you start out today and aren't feeling it, stop at 30 minutes.
******************************
FRIDAY
SESSION 5
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
8x Box Squat @ 45#
8x Dumbbell Push Press @ 15#
Training:
(1) 15 Minute Grind ....
8x Box Squat @ 45#
4x 1-Arm Row @ 20#
4x Walking Lunge, then ...
8x Kneeling Curl to Press @ 15#
"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time or rounds. Aim for 70-75% of your max effort pace.
(2) 10 minute Grind ...
10x Dumbbell Hinge Lift @ 8kg or 15#
10x Swing @ 8kg
10x Sandbag Good Morning @ 20#
"Grind" = work steadily, not frantically, through the exercises in this circuit for the prescribed time.
(3) 2 Rounds
Foam Roll Legs, Low Back
"Not Feeling it" Flex:
Drop Part (1) to to 10 minutes. If you're still not feeling it after 10 minutes of Part (1), quit for the day.
******************************
SATURDAY
SESSION 6
Obj: Endurance
Training:
(1) 30 Minute Step Ups, 8-12" Box, Moderate Pace
"Moderate" = comfortable but not easy
(2) Run, Walk or Spin 30 minutes, Easy Pace
"Easy" = you can speak in full sentences while moving.
(3) Foam Roll Low Back
Comments:
You can replace today's programming with 60 minutes of hiking.
"Not Feeling it" Flex:
If you start out today and aren't feeling it, drop down to an Easy Pace and give Part (1) another 10 minutes. If you are still feel lousy, quit for the day.
******************************
SUNDAY
SESSION 7
Obj: Endurance
Training:
(1) Run/Walk/Hike or Spin 90 minutes, Easy Pace
"Easy" = you can speak in full sentences while moving.
(2) Foam Roll Low Back
"Not Feeling it" Flex:
If you start out today with the Run/Walk/Hike or Spin and aren't feeling it after 30 minutes, quit for the day.
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.