Valor is an intense 7-week, 5 day/week training program which combines classic barbell and bodyweight strength training, track-based endurance training, and intense, gym-based multi-modal work capacity efforts.
This plan is designed for Military Athletes looking to make gains across the board – strength, work capacity, Chassis Integrity, and speed-over-ground endurance. Valor represents the latest evolution of our programming theory and deploys strength and endurance assessments and follow-on progressions.
This is Version 3 of the plan, updated in April 2021.
Valor deploys two assessed and progressed versions of MTI’s Barbell Complex to train strength. The Barbell Complex is an intense complex of 6 barbell exercises completed in a row, without rest. Research we’ve completed in-house has shown that 4 weeks of a progressed barbell complex increased max effort strength over several exercises.
Trained via intense, 10-minute multi-modal efforts and shuttle sprint repeats.
3-Exercise Circuit, trained one day/week. Chassis Integrity is MTI’s proprietary functional core strength training methodology.
Speed over ground focus, but includes weekly recovery runs. Rucking is trained via a 3-Mile Ruck Run assessment with follow-on threshold intervals. Running is trained via a 1.5-mile run assessment with follow-on intervals. The plan includes an extended, mid-week, recovery run.
- Monday: Strength, Chassis Integrity
- Tuesday: Ruck Run Assessment or Threshold Intervals
- Wednesday: 45-75 Minute Recovery Run
- Thursday: Strength, Work Capacity
- Friday: Run Assessment or Threshold Intervals
What equipment is required?
- Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
- Ruck and 45# of filler/load
- 10# dumbbell, rubber rifle or sledge hammer to Ruck Run with
- Foam Roller
Who is this plan appropriate for?
Valor is not appropriate for severely de-conditioned athletes. It is appropriate for fit athletes who want to concurrently build strength, endurance work capacity, and chassis integrity.
How long do the training sessions last?
Gym-based sessions are designed to last 45-60 minutes. Endurance sessions will last 50-75 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use 15#, Men use 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order for the remainder of the plan.
What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other vendors sell them, and you can make your own. Be resourceful.
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.
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?
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: email@example.com
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.