The “Three Stooges” Training Packet consists of three training plans, for a total of 20 weeks of training. Utilizing only dumbbells/kettlebells and bodyweight movements, it can be completed easily if traditional barbells, plates, and racks are hard to come by – or if you simply want to try something different.
“Three Stooges” deploys our Fluid Periodization model and concurrently trains:
- Work Capacity
- Tactical Speed, Explosive Power & Agility
- Chassis Integrity
The training packet should be completed in the following order…
“Moe” trains strength with a Big 24 progression, utilizing dumbbell or kettlebell exercises. Your strength work this cycle will concentrate on 6 movements:
- Walking Lunges – Lower Body
- DB/KB Bench Press – Upper Body
- DB/KB Hang Squat Clean – Total Body
- Weighted Pull Ups – Upper Body
- DB/KB Thruster – Total Body
- DB/KB Front Squat – Lower Body
“Larry” has a Work Capacity and Chassis Integrity focus, deploying dumbbell/kettlebell and bodyweight movements. The Work Capacity efforts will focus on three separate time domains.
- 30 Minute Work Capacity
- 15 Minute Work Capacity
- 5 Minute + 10 Minute Work Capacity
“Curly” is the third plan of the “Three Stooges” Dumbbell Training Packet. “Curly” is a 6 Week, 5x day/week program with a heavy emphasis on Endurance. You will maintain strength with a 1x day/week bodyweight movement progression. The endurance training alternates between running and multi-mode, gym-based endurance. Our multi-mode endurance training is our latest progression in training endurance. We’ve tested it with our Tactical and Mountain athletes… it’s brutal!
- Full Dumbbell or Kettlebell Set
- 15-20” Box or Bench
- Open space for Sprints and Shuttle Runs
1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-arm movement, you will utilize dumbbells/kettlebells in each hand. For movements specified as 1-arm, you will do the prescribed reps on each arm/leg.
6x Dumbbell Mr.Spectacular: Complete 6 repetitions of Mr. Spectacular at the prescribed weight with a Dumbbell/Kettlebell in each hand.
6x 1-Arm Dumbbell Snatch: Complete 6x 1-Arm Dumbbell Snatches at the prescribed weight with each arm (12x Total).
Converting Dumbbells to Kettlebells#
This plan uses dumbbell weights, as they simpler to scale for loading. You can use kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.
The $82 price for this packet represents a $35 (30%) saving.
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.
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: firstname.lastname@example.org
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.