Stuck in a Motel Training Plan
$39.00
- 6-Week, 36 Session Training Plan
- Built around a Motel Fitness Room equipment – dumbbells, treadmill, flat bench, motel-sized swim pool
- AM Strength and Work Capacity Sessions are in motel fitness room
- PM “Recharge” sessions are a short run or Swim PT
- Includes a long Saturday run for you poor souls stuck in the motel over the weekend
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This is Version 2 of the Plan, Updated May 2025.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Questions? Email coach@mtntactical.com
Required Equipment
Typical Equipment found in a Motel Fitness Room:- Set of Dumbbells
- Flat Bench
- Treadmill
- Motel-sized swim pool (optional)
Sample Training
SESSION 1
Objective: 2-a-Day
Warm Up (3 Rounds):
-
Dumbbell Complex – 15/25#
-
Instep Stretch
-
Lat + Pec Stretch
Training – AM SESSION (Strength):
5 Rounds:
-
5x Dumbbell Thrusters – increase load each round until 6x is hard but doable, then immediately ...
-
2x Burpees – (be explosive!)
-
Hip Flexor Stretch
5 Rounds:
-
5x Kneeling Curl to Press – increase load each round until 8x is hard, but doable
-
4/8x Chin Up
-
8x Hand Release Pushups
-
8x Renegade Row @ 25/35#
-
Lat + Pec Stretch
3 Rounds:
-
Lat + Pec Stretch
-
Foam Roll Back
Training – PM SESSION (Endurance):
-
Run 30 Minutes, Moderate Pace
SESSION 2
Objective: 2-a-Day
Warm Up (3 Rounds):
-
5x Dumbbell Front Squat @ 15/25#
-
10x Push Ups
-
10x Sit Ups
-
Instep Stretch
-
Lat + Pec Stretch
Training – AM SESSION (Work Capacity, Core):
5 Rounds for Time:
-
15x Kettlebell Swing with Dumbbell @ 35/45#
-
5x Clapping Push Ups
Rest 5 Minutes
4 Rounds for Time:
-
.25 Mile Treadmill Run
-
5x Renegade Man Makers @ 15/25#
4 Rounds:
-
10x Flat Bench Knees to Elbows
-
90 Second Front Bridge
-
10x EO’s
Training – PM SESSION (Endurance):
-
Run 30 Minutes, Moderate Pace
SESSION 3
Objective: 2-a-Day
Warm Up (3 Rounds):
-
Dumbbell Complex – 15/25#
-
Instep Stretch
-
Lat + Pec Stretch
Training – AM SESSION (Strength):
5 Rounds:
-
5x Walking Lunges – increase load each round until 5x is hard but doable, then immediately ...
-
2x Jumping Lunges – (be explosive!)
-
Hip Flexor
5 Rounds:
-
5x Arnold Press – increase load each round until 6x is hard but doable
-
3/5x Pull-up
-
3/6x Clapping Pushups
-
2x Renegade Row @ 25/35#
-
Lat + Pec Stretch
3 Rounds:
-
Lat + Pec Stretch
-
Foam Roll Back
Training – PM SESSION (Endurance):
Athlete’s Choice …
Option 1: 30 Minute Swim PT
-
Down and Back Breast Stroke in the Motel Swimming Pool – then exit the pool and ...
-
10x Squat
-
5x Push Ups
-
10x Flutter Kicks
-
Option 2: Step Ups
-
500x Step Ups @ 16–18" Bench or Box
SESSION 4
Objective: 2-a-Day
Warm Up (3 Rounds):
-
Goblet Squat – 25#
-
8x Push Ups
-
8x Sit Ups
-
Instep Stretch
-
Lat + Pec Stretch
Training – AM SESSION (Work Capacity, Core):
5 Rounds:
-
5x Mr. Spectacular @ 25/35#
-
50x Step Ups @ 16–18" Box
4 Rounds:
-
10x Flat Bench Back Extension
-
20x Flat Bench Crunches
-
5x Bench Walk Ups
Training – PM SESSION (Endurance):
-
Run 30 Minutes, Moderate Pace
SESSION 5
Objective: 2-a-Day
Warm Up (3 Rounds):
-
Dumbbell Complex – 15/25#
-
Instep Stretch
-
Lat + Pec Stretch
Training – AM SESSION (Strength):
5 Rounds:
-
5x Dumbbell Craig Special – increase load each round until 5x is hard but doable, then immediately ...
-
3x Squat Jumps – (be explosive!)
-
Hip Flexor Stretch
5 Rounds:
-
10x Dumbbell Bench Press – increase load each round until 10x is hard but doable
-
5x Clapping Pushups
-
8x Seated Alternating Dumbbell Curl – 8x is hard but doable
-
4x Renegade Row @ 25/35#
-
Lat + Pec Stretch
3 Rounds:
-
Shoulder Dislocates
-
Pigeon Stretch
Training – PM SESSION (Endurance):
-
Run 30 Minutes, Moderate Pace
SESSION 6
Objective: —
Warm Up: —
Training:
-
Moderate Run:
-
Run 60 Minutes, Moderate Pace
Moderate = comfortable but not easy
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