This 7 Week, 5 day/week training program is built around use of a single kettlebell or dumbbell.This is a multi-modal training plan which concurrently trains strength, multi-modal work capacity, endurance and chassis integrity (functional core).
This is the first version of this training plan, built April 2020.
This training plan deploys multiple 1-Arm upper body, lower body and total body exercise where with 1 arm, you’ll be holding your single kettlebell or dumbbell. To “scale” the strength programming to the individual and the size of your kettlebell or dumbbell, this training plan deploys short work intervals, which begin at 20 second Max Rep efforts and extend to 30 second Max Rep efforts.
This training plan deploys single mode and multi-mode work capacity efforts ranging from 9 minutes to 20 minutes in duration. The single mode effort will be either kettlebell/dumbbell 1-Arm Swings or 1-Arm Snatches (athlete’s choice). The multi-modal efforts deploy 1-2 kettlebell/dumbbell exercises plus a shuttle sprint or a 200m run.
This training program deploys a 2-mile run assessment and follow-on 800m intervals to improve your speed over ground. On Fridays, you’ll complete a 4-6 mile easy-paced run.
Chassis Integrity is MTI’s proprietary functional core strength and strength endurance theory. You’ll complete a 3-exercise Chassis Integrity circuit 1 day/week during this plan.
- Mon: Strength, Work Capacity
- Tue: Strength, Work Capacity, Chassis Integrity
- Wed: 2-Mile Run Assessment or 800m Interval Repeats
- Thu: Strength, Work Capacity
- Fri: Speed Pace Run, 4-6 Miles
What is the Required Equipment?
- – One Kettlebell or Dumbbell
- – Pull Up Bar
- – Bench for 1-Arm Bench Presses and 1-Leg Box Squats
How Long do the Sessions Last?
60-75 minutes depending upon your running pace.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
What does “5/10x Push Ups” Mean?
Women do 5x Push Ups, Men do 10x Push Ups.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Row Interval Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
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.