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. 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.
We’ve built our fitness programming for mountain and tactical athletes from the ground up. MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.Ģ) Fitness Solutions Built from the Ground Up 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. 20m Shuttle Sprints,įind Reps from Sprint Interval Chart. More Questions? Email: 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.īelow is the First Week from this Training Plan: Yes – you can print a week of programming at a time. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.Ĭan I print out sessions to take to the gym? Click the “Sample Training” tab to see the entire first week of programming.Īccess is online, via username and password. See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise. Follow the training sessions in order, regardless. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. This applies to Pull Ups also.īegin where you left off when you return to training. So women do 5x Push Ups, men do 7x Push Ups. The lower number is the rep count for women.
So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep. Set up a 10m marker halfway between your 20m markers. This chart will tell you how many repetitions you will complete each round. You will perform Shuttle Sprints based on your Beep Test score. This is a minimal equipment plan… all you need is cones for the Beep Test, a stopwatch, an audio recording of the Beep Test intervals (link below), and a Pull Up bar. This plan includes chassis integrity training, as well as upper and lower body accessory and strength endurance training. If you do not make the next interval then the most recent level completed is your final score. You are allowed only one level to beep before you reach the line. As the test proceeds, the interval between each beep speeds up, forcing you to increase your speed.
You must be at the line when the beep sounds. These runs are synchronized with a pre-recorded audio, which plays beeps at set intervals. The test involves running continuously between two points that are 20 meters apart. This is Version 2 of the plan, updated in June 2021. Also known as the multi-stage fitness test, bleep test, pacer test, Leger-test or 20-m shuttle run test. The following 3-week training plan is specifically designed to train for the Beep Test.