Waylon is the 2nd Plan in our Country Singer packet of plans for general fitness and refers to Waylon Jennings.
It is a 7-week, 5 days/week plan with a subtle strength emphasis.
Work Capacity, Chassis Integrity, and Endurance are also concurrently trained, but strength is prioritized.
Waylon’s strength work deploys MTI’s “Density” strength programming methodology and focuses on 3 classic barbell exercises: Power Clean, Box Squat, and Push Press. As well, each strength day includes a circuit combining a sandbag total or lower body strength exercise and an upper body pulling movement. You’ll train strength 2 full days, Monday and Thursday, each week.
Waylon deploys multi-modal work capacity events with a focus on a 20-30 minute duration.
Waylon deploys an ARTE circuit, two days per week. Each circuit includes an Anti-Rotation, Rotation, Total and Extension core exercise (ARTE).
Waylon’s endurance work is built around a 1.5 mile run assessment and follow on 800m repeats based on your most recent assessment results. You’ll run 1.5 miles for time three times during Waylon – beginning, middle, and end.
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance (1.5 Mile Assessment or 800m Repeats)
- Thursday – Work Capacity, Chassis Integrity
- Friday – Strength
Waylon requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.
How long should the training sessions take?
Each session should take around 60-75 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
What about stretching?
Mobility work is included in the warm-ups, and athletes can stretch and foam roll after running, however, overall strength and fitness are emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.
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.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
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.