Stuck in a Motel Training Plan
$49.00
- 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
TRAINING SESSION SCHEDULE
shake out the cobwebs and recharge. So the plan is made up of 2-a-Days, Monday through Friday.
Early AM Sessions are strength or work capacity/core focused, in the motel fitness room. These are short, focused sessions designed to last 45-60 minutes long.
Afternoon PM sessions aim to get you outside for a short run, or some “Swim PT” in the motel pool. For inclement weather, you can either run on a treadmill or do step ups in the fitness room. The program also includes a long run on Saturdays, if you’re stuck in the motel over the weekend.
COMMON QUESTIONS
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
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: coach@mtntactical.com
DISCLAIMER
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.
Required Equipment
Typical Equipment found in a Motel Fitness Room:- Set of Dumbbells
- Flat Bench
- Treadmill
- Motel-sized swim pool (optional)
Sample Training
Below is the First Week from this Training Plan:
****************
SESSION 1 - AM
Obj: Strength
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Rounds
8x DB Thrusters - increase load each round until 8x is hard, but doable, then immediately ...
2x Burpees (be explosive!)
Hip Flexor Stretch
(2) 6 Rounds
8x DB Floor Press - increase load each round until 8x is hard, but doable
4x Hand Release Pushups
8x 1-Arm Row - increase load each round until 8x is hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch
(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch
SESSION 1 - PM
Run 30 Minutes, Moderate Pace
Moderate = comfortable but not easy
****************
SESSION 2 - AM
Obj: Work Capacity, Core
Warm up:
4 Rounds
5x DB Hang Squat Clean @ 15/25#
10x Push Ups
10x Sit Ups
Instep Stretch
Training:
(1) 6 Rounds for Time
5x DB Hang Squat Clean @ 25/35#
5x Clapping Push ups
Rest 3 Minutes
(1) 4 Rounds for Time
.25 Mile Treadmill Run
5x Renegade Man Makers @ 15/25#
(3) 4 Rounds
10x Flat Bench Knees to Elbows
60 Second Front Bridge
10x EO’s
SESSION 2 - PM
a) 300x Step ups .... OR ....
b) SWIM PT for 20 Minutes
Breast Stroke down back
5x Push ups
10x Air Squats
10x Flutter Kicks
****************
SESSION 3 - AM
Obj: Strength
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Rounds
8x Walking Lunges - increase load each round until 8x is hard, but doable, then immediately ...
2x Jumping Lunges (be explosive!)
Hip Flexor
(2) 6 Rounds
8x Arnold Press - increase load each round until 8x is hard, but doable
4x Clapping Pushups
8x DB Pullover - increase load each round until 8x is hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch
(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch
SESSION 3 - PM
Run 30 Minutes, Moderate Pace
Moderate = comfortable but not easy
****************
SESSION 4 - AM
Obj: Work Capacity, Core
Warm up:
3 Rounds
8x Goblet Squat # 25#
8x Push Ups
8x Sit Ups
Instep Stretch
Training:
(1) 8 Rounds
8x DB Front Squat @ 25/35#
50x Step Ups
Rest 30 Seconds
(3) 4 Rounds
10x Flat Bench Back Extension
20x Flat Bench Crunches
5x Bench Walk Ups
SESSION 4 - PM
a) 300x Step ups .... OR ....
b) SWIM PT for 20 Minutes
Breast Stroke down back
5x Push ups
10x Air Squats
10x Flutter Kicks
****************
SESSION 5 - AM
Obj: Strength
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Rounds
5x DB Craig Specials - increase load each round until 5x is hard, but doable,
then immediately ...
3x Squat Jumps (be explosive!)
Hip Flexor
(2) 6 Rounds
10x Dumbbell Bench Press increase load each round until 10x is hard, but doable
4x Clapping Pushups
8x Seated Alternating
Dumbbell Curl- increase load each round until 8x is hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch
(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch
SESSION 5 - PM
Run 30 Minutes, Moderate Pace
Moderate = comfortable but not easy
Testimonials
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.