Sandbag/Weight Vest/Dumbbell Training Plan
$49.00
- Intense, 7-week, 5 day/week cycle which concurrently train strength, work capacity, chassis integrity, and endurance.
- Designed for athletes with limited equipment
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
- Testimonials
Description
This is an intense, 7-week, 5 day/week cycle which concurrently trains strength, work capacity, chassis integrity, and endurance. This limited equipment training plan uses a 25# Weight Vest, Sandbag (40 or 60-pound), Pair of Dumbbells (15 or 25 pounds), and Pull Up Bar.
This is Version 2 of the Plan, Updated July 2019
Strength
The Sandbag/Weight Vest/Dumbbell Training Plan trains strength in two ways: (1) a 4-exercise assessment and follow-on progressions, and; (2) Complex training which combines a strength exercise with a fast/explosive bodyweight exercise which deploys the same muscles and movement patterns.
Work Capacity
Trained via 20-minute, multi-modal events, and through the MTI Tactical Athlete Work Capacity Assessment and follow-on progressions.
Chassis Integrity
You’ll complete 10-15 minute TRE Circuits 2 times per week. TRE circuits deploy a Rotation, Total and Extension core exercise in the same circuit.
Endurance
Trained two ways: (1) 1.5-Mile Running Assessment wearing a 25# Weight Vest and follow-on 800m intervals based on your most recent assessment results, and; (2) 2-3 mile moderate-paced unloaded run.
WEEKLY SCHEDULE
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Endurance
COMMON QUESTIONS
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 login 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
Required Equipment
25 pound Weight Vest
Sandbag (40 or 60-pound)
Pair of Dumbbells (15 or 25 pounds)
Pull Up Bar