Training Program for Athlete Suffering from Leg Injury

$49.00

  • 6-week, 5 days/week
  • Designed to keep an athlete fit by training around their injury
  • Not a rehab program
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

The Training Plan for Athletes Suffering Leg Injury is not a rehab training plan for an injured limb, but rather trains the rest of the body around the injury during recovery. 

The exercises and programming in this 6 Week, 5 day/week training plan are designed to be completed by an athlete with a single injured leg/foot/ankle, who is on crutches or in a walking cast. Athletes on crutches, walking casts, or walking boots have all completed this programming at MTI. 

This is a balanced training plan which concurrently trains strength, work capacity, chassis integrity, low back fitness, and endurance. It is a gym based training plan. 

This is the second version of this plan, updated October 2018.

 

TRAINING PROGRAM DESCRIPTION

Strength:
Strength days in this training plan have you training a total body, lower body, upper body pull, and upper body press strength training exercise over two circuits. The training plan deploys bodyweight, dumbbell/kettlebell, and barbell training. You’ll train strength two days per week. 

Work Capacity
This plan deploys 10 minutes and 20 minutes, multi-modal work capacity events. 

Chassis Integrity
You’ll complete 15-20 minute FIR Circuits 4 times per week. FIR circuits deploy Flexion, Isometric and Rotation core exercise in the same circuit.

Endurance
Single leg erg rows or bike spin, as well as long multi-modal circuits

 

WEEKLY SCHEDULE

  • Monday – Strength, Chassis Integrity
  • Tuesday – Endurance, Low Back Fitness
  • Wednesday – Work Capacity, Chassis Integrity
  • Thursday – Strength, Work Capacity
  • Friday – Endurance, Low Back Fitness

 

COMMON QUESTIONS

How long should the training sessions take?
Generally, around 60 minutes, though near the end of the program, training sessions may take up to 75 minutes.

What if I can’t complete the exercises using the prescribed loads?
Drop, or “scale” the load or weight as necessary to meet the prescribed number of reps. For example, if the training session calls for 10x weighted sit ups with 45# and this is too, heavy, drop down to 35# or 25#, – whatever is required, to get 10 reps.

How much rest do I take between rounds?
None – each circuit generally has a built-in stretch or durability exercise. Consider this your working rest.

If the session calls for 4x Single Arm Rows, is that 4x Total, or 4x Each Arm?
4x each arm – 8x total. This is the same for all single side exercises – if it calls for 4x Russian Twists, this means 4x each side, 8x total, Etc. The only exception is step ups. 50x Step ups = 50x Step ups total, 25x each leg.

Does a 1-Leg Exercise mean both legs – even my injured one?
No – the 1-Leg Exercises are intended only for your non-injured leg.

Won’t my uninjured leg become too strong and unbalanced as compared to my injured leg?
Your uninjured leg will definitely become significantly stronger than your injured leg …. but don’t worry about it.
Studies have shown that some of the strength gains in the uninjured limb migrate to the injured limb. Training the uninjured limb will help you recover faster.

What equipment do I need?
The equipment needed to complete this program is readily available in most commercial gyms. In terms of equipment, you’ll primarily need dumbbells and/or kettlebells.

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. 

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?
You can access the plan via username and password 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


 

 

Required Equipment

This training program is designed to be completed in any commercial gym, with basic equipment. You’ll primarily need dumbbells and/or kettlebells.

Sample Training

MONDAY 
SESSION 1
Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
10x 1-Leg Box Squat
5/10x Single Leg Push Up
10x Sit Ups

Training:

(1) 6 Rounds
8x Seated Clean and Press - increase load each round until 8x is hard, but doable
3/6x Pull Ups
Lat + Pec Stretch

(2) 6 Rounds
8x 1-Leg Box Squat - increase load each round until 8x is hard, but doable
8x Kettlebell Floor Press - increase load each round until 8x is hard, but doable
5x Shoulder Dislocate

(3) 15 Minute Grind
4/8x Ankles to Bar
45 Sec Single Leg Front Bridge
10x EOs

 

"Grind" = work steadily, not frantically

***********************

 

 

TUESDAY
SESSION 2
Obj: Endurance, Low Back Fitness

Training:

(1) 30 Minutes Single Leg Erg Row or Single Leg Bike/Spin @ Moderate Pace

Moderate = Comfortable but not Easy

(2) 10 Minute Grind
10x Seated Swings @ 12/16kg
15/15 Standing Founder
10x Face Down Back Extension

 

"Grind" = work steadily, not frantically

***********************

 

WEDNESDAY
SESSION 3
Obj: Work Capacity, Chassis Integrity

Warm Up:
3 Rounds
200m Single Leg Erg Row or Single Leg Bike/Spin
5/10x Single Leg Push Up
10x Sit Ups

Training:

(1) 20 Minute AMRAP (As Many Rounds as Possible)
10x Seated Swings @ 12/16kg
5x Single Leg Burpees
5x Seated Russian Twist @ 25# 

(2) 15 Minute Grind 
10x Weighted Sit Up @ 25/35#
5x 1-Arm Dumbbell Bench Press @ 25/35#
5x Seated Plate Half Moon @ 25/35#

 

"Grind" = work steadily, not frantically

***********************

 

THURSDAY
SESSION 4
Obj: Strength, Work Capacity

Warm up:

3 Rounds
10x 1-Leg Box Squat
5/10x Single Leg Push Up
3x Single Leg Burpee
10x Sit Ups

Training:

(1) 6 Rounds
8x Seated Mr. Spectacular - increase load each round until 8x is hard, but doable
3/6x Chin Ups
Lat + Pec Stretch

(2) 6 Rounds
8x Single Leg Dumbbell/Kettlebell Hinge - increase load each round until 8x is hard, but doable
8x Seated Curl to Press - increase load each round until 8x is hard, but doable
5x Shoulder Dislocate

(3) 10 Minute AMRAP - As Many Rounds as Possible
200m Single Leg Erg Row or Single Leg Bike/Spin
20x Seated Swings @ 12/16kg

(4) Foam Roll Low Back, Legs

***********************

 

FRIDAY
SESSION 5
Obj: Endurance, Low Back Fitness

Warm up:

3 Rounds
10x 1-Leg Box Squat
5/10x Single Leg Push Up
10x Sit Ups

Training:

(1) 30 Minute Grind
200m Single Leg Erg Row or Single Leg Bike/Spin
5x Single Leg Squat Thrust
5x Seated Plate Half Moon @ 25#

(2) 10 Minute Grind
15/15 Standing Founder
10x Bodyweight Good Morning
10x Face Down Back Extension

 

"Grind" = work steadily, not frantically

Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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