Willie is the 4th Plan in our Country Singer packet of plans for general fitness and refers to Willie Nelson.
Willie is a 7-week, 5 days/week training cycle with a strong endurance emphasis.
Strength, chassis integrity, and work capacity are also concurrently trained, but endurance is prioritized.
Willie’s endurance work trains both speed-over-ground, aerobic base, and gym-based endurance.
The plan deploys a 6-Mile Run assessment and follows on-2 mile repeats to train running speed-over-ground. Then uses the 6-mile assessment time to program longer (7-9 mile) easy paced runs to train aerobic base.
The plan also deploys MTI’s “Gym Based Endurance” one day per week. We developed Gym Based Endurance as a way to train endurance in a gym setting using multi-modes of activity. Think long (45-60 minute), extended, moderate-effort gym-based multi-modal circuits.
You’ll train endurance 3 days/week this cycle.
Willie’s strength work deploys MTI’s “Super Squat” strength programming methodology and focuses on a single exercise – back squats. You’ll do Super Squat back squats two times per week during Willie.
Willie deploys multi-modal work capacity events with a focus on a 15-minute duration. You’ll train work capacity for 1/2 a training session, 1 day/week during Willie.
Willie deploys ARE chassis integrity circuits (Anti-Rotation, Rotational, Extension) one day per week. These circuits are 20 minutes long.
- Monday – Endurance, 6 mile run assessment or 2 mile repeats
- Tuesday – Gym-Based Endurance
- Wednesday – Strength, Chassis Integrity
- Thursday – Endurance – Easy run
- Friday – Strength, Work Capacity
Willie 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.