SF45 Charlie is an intense 7-week, 5 Day/week multi-modal, balanced training cycle which equally trains strength, work capacity, chassis integrity (functional core), and endurance.
“SF45” is an acronym for “Strength and Fitness 45” and is age-appropriate for all high-impact athletes in the 45-50 age range.
The programming in this plan is specifically designed for civilian athletes, and/or tactical athletes, that no longer need to perform at the “tip of the spear” in their profession.
Below are some key programming principles for SF45 Programming:
- No 1RM (1 repetition max Strength Efforts)
- Loaded deep squatting emphasizes full range of motion overloading
- Avoids super intense, high impact work capacity efforts
- No max-effort endurance efforts. Endurance efforts are completed at a “moderate” pace
- Shorter (45-minute), efficient training sessions
- Designed to build and maintain foundational “base fitness” for older athletes.
- 5 day/week training plan
This is Version 2 of the plan, updated in December 2021.
SF45 Charlie deploys an efficient version of MTI’s “Working Strength” programming methodology and is focused on two classic barbell exercises – the Back Squat and Hinge Lift (MTI’s version of the Deadlift). The strength programming also includes upper body work.
9-15 minute, multi-modal, “grind” efforts (work steadily but not frantically).
15-Minute, 3-4 exercise “grinds” focused on low back/extension strength and strength endurance.
Trained via a moderate-paced, 45-minute, “Athlete’s Choice” efforts for endurance mode (run, ruck, bike/spin, or row) two times per week.
- Monday – Working Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – 45 Minute Athletes Choice Endurance
- Thursday – Working Strength
- Friday – Work Capacity, Chassis Integrity
- Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench.
- 16-20″ box or bench for step ups
- Pull Up Bar
- Sandbag – 40# for women, 60# for men
How long will sessions last?
All sessions are designed to last 45 minutes.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for front snatches @ 45/65#, the first load – 45# – is for women, and the second load – 65# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
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 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: email@example.com
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.