Fitness
MTNTOUGH+ Is the Last Fitness App You Need
I like the idea of fitness apps. You get a workout plan in the palm of your hand that, in theory, provides motivation and eliminates the guesswork from your training session. The problem is a lot of fitness apps aren’t designed for people who actually want to push themselves in the gym. At best, they offer watered down workouts that might help you burn a few calories. At worst, they’re a complete waste of time. Then there’s MTNTOUGH+, a new app developed by the Bozeman-based gym of the same name that’s designed to address overall fitness holistically—addressing everything from mental toughness to nutrition. Yes, it’s loaded with burly workouts that’ll leave you sweat-drenched. I spent a month testing every aspect of the app to see if it’s worth the $29.99 monthly subscription fee. The result? I got my ass kicked—in the best sense.
The brick and mortar MTNTOUGH made a name for itself by developing full-body workouts for mountain athletes and military personnel (think backcountry hunters who need to hike for miles with a deer on their back or soldiers who want to stay in shape for their next deployment). The workouts themselves, however, have an appeal that’s far broader than that niche market. The company has always designed programs focused on building strength and endurance that anyone can purchase à la carte through their website. We covered their heavy pack workout last spring.
This new app puts all of the workout programs in one place—along with nutrition guidance and bonus content like podcasts, interviews, and tutorials on mental toughness. It’s broken down into four types of workouts: Bodyweight, Backcountry Hunter Series, Military Specific, and Minimal Gear programs. Each of those courses are divided further; for instance, Minimal Gear program has one series of workouts that uses kettlebells and another series that uses a heavy backpack. The Backcountry Hunter program has a preseason prep workout track, along with a spring training camp and postseason strength track.
While this all may sound confusing, it basically means you have a lot of different workout options within the app. Some of them will have you burpeeing into oblivion. Others rely on classic lifts like squats and cleans. But notice I used the word “program.” Instead of single workouts, MTNTOUGH+ is designed to guide you through entire fitness phases (building strength, building endurance, maintaining strength, etc.), with specific programs you’ll follow for up to four months. You choose a program—like No Gear 60—then follow it for 60 days as one workout builds into the next.
From a fitness perspective, the principals are solid. You’re strengthening multiple muscle groups and systems, and constantly challenging yourself day after day. It also eliminates the fickle nature of our human brains. I work out several days a week, but before I started following MTNTOUGH+, I’d simply do the exercises I wanted to on any given day based on how I felt. Working through something like the four-week kettlebell-dominant KB20 provides guidance on the reg and helps me progress toward my fitness goals because the program has me either add weight or reps while diversifying the work I’m doing at the gym. In other words, I’m not basing my conditioning on how I feel. I’m following set guidelines that are proven to lead to results.
And the workouts are hard. I can’t stress that enough. I had trouble getting through some of them at first. Most training sessions will take about an hour and typically hinge on supersets, so you’re constantly moving and pushing yourself without much rest. Personally, I enjoy the variety built into each program. Choose the Backcountry Spring Training Camp program, for example, and you’ll be supersetting bench press and deadlifts one day, and burning through box jumps, farmer carries, and spin bike laps the next. It keeps you engaged and delivers results—if you can keep up.
On the other hand, if you’re someone who’s used to doing bench presses every other day (like me), you might get frustrated with the lack of routine. There’s no “leg day” or “back day” and you won’t repeat the same exercises three days a week. This app isn’t designed to build a big chest. It’s designed to build overall strength, endurance, and mobility for athletes who have to perform, so every day is a full-body workout.
I spent four weeks bouncing around the app and sampling the different programs—but the best way to use MTNTOUGH+ is to pick one program and stick with it from beginning to end. After you’ve finished one, move on to the next. There’s a solid variety of programs to choose from. If you only have 30 minutes a day and can’t get to the gym, do the 30-30 bodyweight program. If you love kettlebells, knock out KB20. If you’re a gym rat that likes to throw heavy weight, Backcountry Hunter Postseason Strength is your jam.
And the workouts aren’t the only value in MTNTOUGH+. I’m not really into the motivational videos, but I became mildly addicted to the mobility tutorials and worked them into my nightly TV-watching routine. I thought the nutritional plan was helpful, too. It wasn’t groundbreaking (e.g. eliminate processed foods and focus on proteins and healthy fats) but it made me think about every calorie I put into my body and made me realize I haven’t been eating enough protein to support my training.
After 30 days, I’m encouraged by the results. I’m leaner and stronger and eager to see where the app can take me. Curious about checking it out for yourself? Here’s a sample workout taken from the Backcountry Hunter Postseason Strength series.
THE WARMUP
- Row x 500 meters
- High knees x30 seconds
- Butt kicks x 30 seconds
- World’s greatest stretch x 30 seconds
- Overhead lunge x 30 seconds
- Walkout/inchworm pushups x 30 seconds
- Lateral lunge x 30 seconds
- Floor wipers x 30 seconds
THE WORKOUT
1. Half-mile sprint: On treadmill or outside—as fast as you can maintain for that distance.
2. Superset ball squats and release pushups ladder: For the squat, focus on form—dropping your butt until it touches the top of a medicine ball or low bench. For release pushups, do a standard pushup, but at the bottom, rest your chest on the floor and release your arms to the side before pushing back to the top. You’ll complete a ladder in the following sequence:
- 20 ball squats + 2 release pushups
- 18 ball squats + 4 release pushups
- 16 ball squats + 6 release pushups
*Continue until you finish with a set of 2 ball squats + 20 release pushups
3. Half-mile sprint
4. Superset forward lunge and barbell military press ladder: You can do lunges with bodyweight or use dumbbells to increase the challenge. You’ll complete a ladder using the same sequence as above.
- 20 forward lunges, 2 barbell military presses
- 18 forward lunges, 4 barbell military presses
- 16 ball squats + 6 release pushups
*Continue until you finish a set of 2 forward lunges + 20 barbell military presses
5. Half-mile sprint
6. Core finisher
- Plank x 1 minute
- Left side plank x 30 seconds
- Right side plank x 30 seconds
- Plank x 1 minute
Want to try MTNTOUGH+ for yourself? Right now, you can save 15% on MTNTOUGH+ with promo code “LAUNCH” for monthly or “LAUNCHYEAR” for annual savings. You can purchase videos individually, or pay $29.99 monthly subscription fee.
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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