SF55 Alpha is an intense 7-week, 4 Day/week multi-modal, training cycle that concurrently trains strength, work capacity, chassis integrity (functional core), and endurance. SF55 Alpha has a slight strength emphasis.
“SF55” is an acronym for “Strength and Fitness 55” and is age-appropriate for all high-impact athletes in the 55-60 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 SF55 Programming:
- No 1RM (1 repetition max Strength Efforts)
- Eliminate all loaded deep squatting/lunging movements to minimize knee wear and accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed.
- Less barbell work in favor of sandbags, bodyweight, and dumbbell/kettlebell training
- Avoids super intense, high impact work capacity efforts
- No max effort endurance efforts. Endurance efforts are completed at a “moderate” pace
- Continued emphasis on Chassis Integrity (functional core) training
- Shorter (45-minute), efficient training sessions
- Designed to build and maintain foundational “base fitness” for older athletes.
- 4 day/week training plan on a 2:1, 2:1 schedule: i.e. train Mon-Tue, rest Wed, train Thurs-Fri, Rest Sat & Sunday
This is Version 1 of the plan, designed in January 2021.
SF55 Alpha’s strength work combines barbell Hinge Lifts with primarily upper body, bodyweight strength training. The Hinge Lift progression is reversed in terms of reps – it begins at 10 reps/set and decreased to 4 reps/set over the course of the training cycle. Upper body strength is trained via 4 circuits, three of which have increasing duration (12-20 minutes) and include bodyweight lower body strength work.
Work Capacity, Chassis Integrity
25-35 Minute, combined, multi-modal Work Capacity and sandbag-based Chassis Integrity “grind” (work steadily, not frantically)
Trained via a 45-minute, moderate-paced, “Athlete’s Choice”, runs, rucks, spin/bike, or row.
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Total Rest
- Thursday – Strength
- Friday – Endurance
- Saturday – Total Rest or outdoor recreation
- Sunday – Total Rest or outdoor recreation
- Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench, plyo boxes
- 12-20″ box or bench for step ups
- Pull Up Bar
- Sandbag – 30# for women, 50# for men
- Foam Roller
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.