Relative Strength Overview

Relative Strength Overview

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 (Density Shuttle Runs)

Wednesday: Density Strength

Thursday: Endurance (Unloaded Run @ Easy Pace)

Friday: Density Strength

REQUIRED EQUIPMENT

Stopwatch
Fully equipped functional fitness gym with barbells, racks, bench for bench press, pull up bar, kettlebells and/or dumbbells, plyo boxes, etc.

COMMON QUESTIONS

How long should the training session take?

In general, all sessions should take approximately 60 minutes to complete.

Why are there two numbers listed for the exercises with assigned loads?

The lower weight is the prescribed weight for women, and the higher is for men, for example, 5x Scotty Bobs at 15/25# means women use 15# dumbbells and men use
25# dumbbellls.

What does 3/5x Pull ups mean?

The first number is for women, second for men. So women do 3x pull ups, and men do 5x pull ups.

What if my gym doesn’t have kettlebells?

Substitute dumbbells at the same weight. For example, if the session calls for a pair of 16kg kettlebells, use 35# dumbbells.

What if I am unfamiliar with an exercise?

A complete list and video demonstration of our exercises can be found here: http://mtntactical.com/resources/exercise-menu/

Questions?

Contact: coach@mtntactical.com

Good Luck!

Rob Shaul