This plan is designed specifically to develop strength results from the MTI Relative Strength Assessment. It has a heavy strength focus, utilizing a density format 3x days a week. You will also train Work Capacity/Chassis Integrity and Endurance 1x a week each in this 5x/day, 5 week training program. The last week is a re-assessment and deload week.
The plan focus is to increase your 1-Rep Max for the Front Squat, Power Clean, and Bench Press. You will also train to increase your max number of strict Pull Up’s.
The MTI Relative Strength Assessment
Warm Up:
(1) 3 Rounds
Barbell Complex @ 45/65#
Instep Stretch
Lat + Pec Stretch
(2) Get on a scale and weigh yourself
Training:
(1) Work up to 1RM Front Squat
(2) Max Rep Strict Pull Ups (no kipping, bucking, jerking, etc.)
(3) Work up to 1RM Power Clean
(4) Work up to 1RM Bench Press
Record 1RM’s, max pull ups reps, and Bodyweight.
Scoring:
Add together your finishing loads for front squat, power clean and bench press.
For pulling strength, multiply your max rep pull up times 10% of your bodyweight. For example, if you weigh 200 pounds, and get 12 pull ups, you’d multiply 10% of 200 (200 x .1 = 20) and 12. 20×12 = 240. ** Note on Pull Ups … the Max Number you can use for scoring for this assessment is 20. So even if you tested at 25x pullups, the most you can use for your scoring is 20.
** Note on Pull Ups … the Max Number you can use for scoring for this assessment is 20. So even if you tested at 25x pullups, the most you can use for your scoring is 20.
Add your pulling strength total to your other 1RM’s, and divide by your bodyweight. The final number is your score.
The Density Strength progression uses percentages based off your 1-Rep Max, with working rounds to be completed in a prescribed amount of time.
Training Example:
5 Rounds, every 90 Seconds
4x Power Clean @ 85% 1RM
If your 1-Rep Max for Power Clean is 200#, you will use 170# for all 5 Rounds (200 x 85% = 170).
Set a running clock. Every 90 seconds, complete 4x reps of the exercise. Rest the remainder of that time. Repeat once the 90 seconds is up. The entire effort should take 7:30 min.
TRAINING WEEK
Ideally, you will train Monday through Friday, and take Saturday and Sunday as full rest days. If for some reason you cannot keep this schedule, do not skip any sessions, do them exactly in order as they are designed.
- Monday: MTI Relative Strength Assessment or Density Strength
- Tuesday: Work Capacity/Chassis Integrity
- Wednesday: Density Strength
- Thursday: Endurance (Unloaded Running @ easy pace)
- Friday: Density Strength
COMMON QUESTIONS
Who is this plan appropriate for?
Anyone who wants to dedicate 6 weeks to improving their relative strength. Relative Strength = Strength per bodyweight. For most of the athletes we work with on the mountain and tactical sides,
We’ve deployed TLU programming with Special Forces, professional mountain athletes, office workers and high school sports teams. It’s awesome strength programming!
How Long should the strength sessions Take?
60-70 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 70 minutes for the first couple weeks. But beginning week 3, you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.
What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise
How do I work up to 1RM?
For the Power Cleans, Do this:
Set of 3 Reps, …. add weight
Set of 2 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.
For example, here’s how I would work up to my 1RM Power Clean
Round Reps Load
1 3 95#
2 2 115#
3 1 135#
4 1 155#
5 1 160#
6 1 165# … 1RM
For Lower and Upper Body Exercises (Bench Press and Front Squat), Do this:
Set of 5 Reps, …. add weight
Set of 3 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.
For example, here’s how a strong athlete would work up to a 1RM Bench Press:
Round Reps Load
1 5 135#
2 3 185#
3 1 225#
4 1 275#
5 1 295#
6 1 305#
7 1 315# …. 1RM
How long should it take to work up to my 1RM?
10-15 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.
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 us 15#, Men us 25#.
What Equipment is Required?
- Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbag.
- Stopwatch with repeating countdown timer
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 throughout the plan.
Where do I find unfamiliar exercises?
On our “Exercises” page HERE
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.
What if I have more questions?
Email: rob@mtntactical.com
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