Description
This is an intense, 2.5 Week, 6-7 day/week limited equipment training plan designed for athletes restricted to their home or apartment for a 2-week Quarantine due to COVID-19.
This multi-modal training plan bodyweight strength, single mode work capacity, and single-mode endurance (step ups), body weight chassis integrity (core), and flexibility mobility work.
This an intense training plan, not appropriate for athletes who’ve tested positive with COVID-19. Rather, it’s designed for otherwise healthy athletes who have been identified through contract tracing as being exposed to COVID-19, and been ordered to self quarantine for 14 days.
This is the first version of this plan, published July 15, 2020.
PROGRAMMING SPECIFICS
Strength – This program deploys bodyweight strength training and limited equipment is needed. The plan deploys both assessment-based bodyweight strength work as well as MTI’s bodyweight “flow” efforts.
Endurance – 30-60 minute unloaded step up efforts. On Sundays, you’re given the option of step ups, spinning on a stationary bike (if you have one) or a combined step up/jump rope effort (if you have a jump rope).
Chassis Integrity – Functional core strength training using bodyweight movements.
Work Capacity – Shuttle sprint repeats, burpee intervals, etc.
WEEKLY SCHEDULE
- Monday: Strength, Work Capacity, Chassis Integrity
- Tuesday: Endurance, Low Back Fitness, Glute Work
- Wednesday: Strength, Work Capacity, Chassis Integrity
- Thursday: Endurance, Low Back Fitness, Glute Work
- Friday: Strength, Work Capacity, Chassis Integrity
- Saturday: Endurance, Low Back Fitness, Glute Work
- Sunday: Athlete’s Choice – Easy Endurance or Total Rest
REQUIRED EQUIPMENT
- 12-20″ Step, box or bench for step ups
- Pull Up bar for pull ups or table for Horizontal Pull Ups
- Stop Watch with Interval Timer – Smartphone will work.
COMMON QUESTIONS
How long with the Training Sessions take?
60-80 minutes.
What does “4/8x” mean?
The first number is for women, second is for men, both for reps:
4/8x Chin Ups = Women do 4x, Men do 8x
What Equipment is Required?
- 12-20″ Step, box or bench for step ups
- Pull Up bar for pull ups or table for Horizontal Pull Ups
- Stop Watch with Interval Timer – Smartphone will work.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the first 3 days 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. Click HERE.
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.