The following is a sport-specific 8-week, 6 day/week program is specifically designed to prepare athletes for the Sapper Leader Course. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your course start week.

This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. The intensity of the plan reflects the intensity of the Sapper Leader Course

PROGRAM DESCRIPTION
This program gets progressively harder each week, until week 8, when the training tapers down into the start of selection. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

To successfully complete this program you’ll need to make training for selection a priority during your work day.

Ruck & Run Intensive
This plan is “sport specific” to the specific fitness demands you’ll face the Sapper Leader Course – specifically rucking, running, calesthenic-based “smokers,” upper body strength endurance, etc. The plan includes:

• Extensive rucking and running
• Testing and progressive training for the APFT
• Testing and progressive training for the 12 mile Ruck, and a 6 mile run
• Short (10-20 minute) mulit-modal work capacity events
• Intense core, mobility, and stabilzer strength training for durability
• Long, intense, Saturday “mini events” lasting from 2 to 4.5 hours designed to prepare you physically and mentally for the long days you’ll face during the Sapper Leader Course

The plan includes 48 Total Training Sessions. 

Here is the general training Schedule:

• Monday: AM – APFT Work & PM – Heavy Ruck intervals (2-a-day)
  
• Tuesday: Short Work Capacity, Core Strength, Durability
  
• Wednesday: AM – Sandbag Get up Intervals & PM – Running Intervals
  
• Thursday: AM – APFT Work & PM – Heavy Ruck intervals (2-a-day)
• Friday: Work Capacity, Low Back Fitness
• Saturday: Mini-Event

Assessments
The plan deploys 4 specific assessments, and follow-on progressions based on your assessment results. This way the plan automatically “scales” to your incoming fitness level.

You’ll take these assessments 2x times over the 8 weeks – during Weeks 1 and 4:

• APFT+ – Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull ups and 2 Mile Run
• 10 min Sandbag Getups @ 60# for reps
• 12 Mile Heavy Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, or Dumbbell
• 6 Mile Run for Time

EXERCISE PROGRESSIONS

Exercise progressions for the assessments are based on your most recent assessment results for the APFT+, 10 minute Sandbag Get Ups for Reps, 6-Mile Run, and 12 Mile Ruck.

REQUIRED EQUIPMENT

• Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
• 60# Sandbags
• Ruck – same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
• Pull up Bar
• Climbing Rope
• Foam Roller
• Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

COMMON QUESTIONS

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit. Push ups – it’s not unusual to have to break sets and/or go to your knees to make your prescribed reps.

How do you count reps for Sandbag Getups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.

Unfamiliar Exercises? Questions?
Go to www.mtntactical.com and click the “Exercises” link to see unfamiliar exercises.

More Questions?
Email rob@mtntactical.com

Good Luck!
Rob Shaul, Military Athlete

The post Sapper Leaders Course Training Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

Intense, 7-Week Training Plan sport-specifically designed to prepare athletes for Ranger School.

This is the newest version of the plan, improved and updated April, 2014. The plan includes the following:
– Focused assessment-based training for the Ranger PFT.
– Rucking Improvement
– Core, Grip and Durability Work
– Training for bodyweight “Smokers”
– Multiple 2-A-Days to train stamina

The post Ranger School Training Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

The Marine Corps OCS Training plan is 6-weeks long and designed specifically to train athletes for the fitness demands of USMC Officer Candidate School (OCS).

It contains focused emphasis on improving USMC Physical Fitness Test (PFT) scores as a means to improve your chances of making the cut after the initial PFT, which often determines who begins training, with the highest scores filling available spaces before low scores.

The plan also trains running and rucking to improve PFT, foot march, and run circuit performance.

You’ll train 5 days per week, for a total of 30 sessions.

The plan uses assessments and follow-on progression based upon your assessment results. In this way the plan automatically scales to the incoming fitness level of the athlete. These are the assessments deployed:
– USMC PFT
– 12-Mile Ruck for Time
– Max Pull ups
– 6 mile run for time

Training Week:
Monday: USMC PFT Work
Tuesday: Pull-ups***/6-mile Run Intervals
Wednesday: Work Capacity
Thursday: USMC PFT Work
Friday: Pull-ups***/Ruck Intervals
***Flexed-Arm Hang for female candidates

The post Marine Corps OCS Training Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

Intense,  9-Week training program designed to prepare athletes for the rigors of the Marine Corps Basic Recon Course. This 6 day/week training plan includes multiple 2-a-day training sessions, as well as long weekend mini-events, and extensive swimming, rucking and running.

The training time required to devote to complete the time is extensive. During the trainup, training for the course needs to be a priority during your work day. 

Ruck and Swim Intensive
This plan is “sport specific” to the specific fitness demands you’ll face at the RECON Course – specifically lots of running, swimming and treading water, bodyweight calesthentics, and rucking. You’ll swim up to 4 days/week, and Ruck 3 days/week. It also includes high levels of training volume – like you’ll face at the RECON course.

Assessments and Mini Events
The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:
– USMC PFT – Max Pull ups, Max Crunches (2 minutes), 3-Mile run in UDTs
– Swim Pool PFT – Max Push ups (2 min), Max Situps (2 min), Max Air Squats (1 min), 500m Swim in Cammies
– 12 Mile Heavy Ruck for Time – 50# Ruck, LBV, 4x Full Canteens, 10lb Rubber Rifle, Full Cammies/Boots
– 5 Mile Ruck Run for Time – 30# Ruck, LBV, 4x Full Canteens, 10lb Rubber Rifle, Full Cammies/Boots
– 5 Mile Run for Time, UDT’s
– Mini-Events.  Weeks 3, 5, and 7 have long, Saturday “mini-events.” These events extend in duration from 4-10 hours and include swimming, treading, PFT work, Rucking, etc.

The post Marine Corps Basic RECON Course Training Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

This program is intended to be done the 6 weeks prior to starting CDQC. You will take fitness assessments during Weeks 1 and 4. You will train 6 times a week during Weeks 2, 3, and 5, and 5 days a week during 1, 4, and 6. You will use the results from the assessments in subsequent training sessions.

These assessments are how the plan scales to your ability. Always record your reps/times and always use the results from the most recent assessments. In Weeks 1, 2, and 3, you’ll use the results from Week 1’s assessments. In Weeks 4, 5, and 6, you’ll use the results from Week 4’s assessments.

This is a very intense training program. It includes assessments designed to be performed at your physical limit, demanding pool and open water training, high intensity runs, pool PT, and training sessions that last up to 4 hours.

The end of Weeks 2, 3, and 5 contain physically and mentally demanding “mini-events” that range in duration from 2 to 4 hours. You must prepare your equipment and nutrition ahead of time to complete these events. Never train beyond the prescribed duration of the event, even if you haven’t completed all of the evolutions.

Overall, this program has a sharp focus on improving your run and fin ability and your confidence/comfortability in the water, especially while hypoxic.

CAUTION: The plan is a suggested preparation program. We do not guarantee that if you complete it, you’ll pass your course.

Program Schedule:

Assessment Weeks (1 and 4)

• Monday : CDQC PFT Assessment
• Tuesday : 5-mile Run Assessment
• Wednesday : 3000m Fin Assessment*
• Thursday : PFT Work + Swim/Hypoxic Training
• Friday : Long Run + Long Fin
• *This assessment can be done in a pool, but open water if you can.

Weeks 2, 3, 5, and 6

• Monday : PFT Work + Swim/Hypoxic Training
• Tuesday : Fin Intervals
• Wednesday : 5-mile Run Intervals + Pool PT
• Thursday : Long Run + Long Fin
• Friday : Fin Intervals
• Saturday : Mini-Events (duration increases from 2 hours up to 4 hours)

The post CDQC Training Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

PROGRAM DESCRIPTION
Sport specific 9-week program designed specifically to assist Battlefield Airmen, in this case TACP Airmen, in preparing for the new Battlefield Airmen Assessment proposed by the United States Air Force.  The Battlefield Airmen Assessment is comprised of 10 separate events, and includes a 10 mile ruck for which standards have not yet been established.  Airmen are graded on each event with and assigned a score of 1-10 for event based on their performance. This plan is a combination of training methodologies that allows athletes to focus on specific energy systems throughout the week in preparation for this assessment.  It is designed with an emphasis placed on improving strength, endurance, work capacity, and agility.

TRAINING OVERVIEW:
Mondays: Heavy Trap Bar Deadlift, Pull-Ups, Farmer’s Carry, 3-Cone Drill
Tuesdays: Weighted Lunges, Row Intervals, Long Run
Wednesdays: Ext Cross Knee Crunch, Trap Bar Deadlift, MedBall Throw, Agility
Thursdays:  Weighted Lunges, Active Recovery Row, Sprint Intervals
Fridays: Long Ruck/Ruck Intervals
Saturdays: Rest/Recovery
Sundays: Rest/Recovery

TRAINING PROGRAM REQUIRED EQUIPMENT:
In order to complete this program, you’ll need the following equipment:

1. Timepiece or stopwatch
2. Course of known distances or GPS enabled devise to measure distances
3. Ruck Weighing 50#
4. 6#, 10#, and 20# Medicine Balls
5. Cones and Area to conduct 3 Cone Drill and agilities
6. Pull-Up Bar Station
7. Trap Bar for Deadlift training and plates for loading
8. 2x 50# Sandbags (per 5 athletes)
9. Concept2 Rowing Erg
10. Handheld Dynamometer 

The post Battlefield Airman Assessment Training Plan – TACP appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

This 6-week plan is designed specifically to train athletes for the fitness demands of US Army OCS (Officer Candidate School)

The training plan includes specific focus and straining for the US Army APFT. APFT scores to improve your ranking on Initial APFT scores will be used to generate rankings for the Order of Merit List (OML), with the highest scores filling available spaces before low scores.

As well, the plan trains running and ruck running to improve both and foot march performance. It also includes intense work capacity efforts.

The plan is assessment-based, and automatically scales to the incoming fitness level of each individual. As you work through the plan, it progresses – gets harder.

You’ll train 5 days per week, for a total of 30 sessions.

The post Army OCS Training Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

This training plan is specifically designed to improve Army Physical Fitness Test scores, meaning it is purposefully designed to improve your APFT performance. It is not a general fitness plan.

It is constantly challenging due to the nature of it’s individually scaling design.

We’re on Version 5 of this plan – it was last updated June, 2013. This version is different than previous versions in two ways:

1) Updated calisthenics progression (different than Version 3 and earlier).
2) Updated run interval progression and tables (different than Version 4 and earlier).

The post APFT Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

PROGRAM OVERVIEW:
5-week program designed specifically to help candidates prepare for Army Airborne School.  The Army Airborne School is a 3-week course that teaches the fundamentals of parachute operations to all branches of service.  This plan is a culmination of all available open-source information and based on experiences from our staff during their active duty careers.  It is designed with an emphasis placed on improving your endurance, strength, and most importantly durability.

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively more difficult each week.  Training is designed in a Monday – Friday format, 5 days on, 2 days off.  If you are unable to follow this format, that is fine.  Simply do the workouts on the available days of the week without skipping workouts. 

This program is designed to be completed exactly 5-weeks prior to attending Army Airborne School.  The program begins at an easy level, but progresses rather quickly in relative intensity throughout the training cycle.  It also assumes that athletes are capable of passing an APFT and conducting the Flexed Arm Hang Test.

• Mondays: APFT Work (Assessment during week 1 and 4)
• Tuesdays: Plyometrics & Endurance 
• Wednesdays: Strength & Chassis Integrity
• Thursdays: Plyometrics & APFT Work
• Fridays: Strength & Endurance
• Saturdays: Rest/Recovery
• Sundays: Rest/Recovery

Plyometric Training:
The greatest number of washouts or drops from the Airborne course occur from injuries sustained during landing mishaps during the tower and jump phase.  The plyometrics programmed during this training plan are designed to be intense and focus on explosiveness and the ability to maximize coordination during landing to prevent such injuries.  

TRAINING PROGRAM REQUIRED EQUIPMENT:

• Timepiece or stopwatch
• Course of known distances or GPS enabled devise to measure distances
• Individual Body Armor  (IBA) or 25# weight vest
• Fully Equipped Gym or Facility
• 40/60# Sandbag

The post Airborne School Training Plan appeared first on Strong Swift Durable.

This plan is not a PDF download, but instead is accessible online anytime.

Six-week program designed specifically to help candidates prepare for the United States Army Air Assault School.

The Air Assault School is a 12-day course that teaches the fundamentals of air assault operations to include, the Assault Phase which covers aircraft safety and air operations, Sling Load Phase which covers sling load operations, and the Rappel Phase which covers the basics of rappelling from both a tower and aircraft.

This plan is a culmination of all available open-source information and based on mini-event training experiences from our staff during their active duty careers.  It is designed with an emphasis placed on improving your endurance, hiking ability, and upper body strength.

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively more difficult each week.  Training is designed in a Monday – Saturday format, 5 days on, 2 days off.  

The program is designed to be completed exactly 6-weeks prior to attending Army Airborne School.  The program begins at an easy level, but progresses rather quickly in relative intensity throughout the training cycle.

Note: The Air Assault School contains a number of non-fitness components such has air and sling load operations.  This plan does not prepare you for these non-fitness events.  However, by building your fitness you should be better prepared mentally to address these non-fitness demands when they arise during the course. 

TRAINING OVERVIEW:

• Mondays: APFT Work (Assessment during week 1 and 4)/Work Capacity
• Tuesdays: Ruck Intervals & Endurance
• Wednesdays: Work Capacity
• Thursdays: APFT Work & Work Capacity
• Fridays: Rest
• Saturdays: Long Ruck
• Sundays: Rest/Recovery

The post Air Assault School Training Plan appeared first on Strong Swift Durable.

Three-Week, 15-session training plan designed specifically to improve your score on the Military Athlete Operator Ugly Fitness Test.

This training plan focusses on the Bench Press, Front Squat, and Dead Lift at Operator Ugly loads. It also includes sprinting, pull ups and IBA Runs.

It’s no joke, but our lab rats all improved their OU scores 10-16% following this plan.

This training plan begins with the assessment, then uses the athlete’s assessment results for the following 3 weeks of progressions. This way the following sessions automatically scales to the initial fitness level of the athlete.

After the 3 week work up, the athlete re-assesses Operator Ugly.

See below for the Operator Ugly fitness test events and explanation.

OPERATOR UGLY FITNESS TEST AND EXPLANATIONS

“Operator Ugly” is a Fitness test we designed for Military Operators and other high-achieving military athletes.. There are five parts plus a warm up. The test is designed to be completed in 90-105 minutes.

Warm up:
4 Rounds
8x Front Squat @ 45#
8x Push Ups
8x Sit ups
Instep Stretch

Training:
(1) Max Reps Front Squat @ 185# (men), 95# (women)
Protocol: Do one warm up set of 10 reps @ 135# (men), 45# (women). Then do a second warm up set of 5 reps @ 165# (men), 65# (women). Then load up 185# (men), 95# (women)  and do as many reps as possible. You can “rest” in the standing position, holding the barbell on your chest in the “rack” position. I sprinted through the first 7 reps, then started doing singles with a pause at the top to rest and psych up for the next rep.

The athlete must lower the barbell until his thighs are at parallel or below. If you have a dynamax medicine ball, place it below the athlete, and have him touch the ball with is butt for the “bottom” position. The top of the range of motion is standing with the hips locked out at full extension.
The athlete may hold the barbell on his chest which his hands and arms in the “clean” position, or crossed in the “body building” front squat position. Clean position is preferred, but not required.

(2) Max Reps Bench Press @ 185# (men), 95# (women)
Protocol: Do one warm up set of 10 reps @ 135# (men), 65# (women). Then do a second warm up set of 5 reps @ 165# (men), 65# (women). Then load up 185# (men), 95# (women) and do as many reps as possible.  You can “rest” holding the barbell up, off your chest in the elbows locked out position as you fight for more reps. For example, I sprinted through the first 5 reps, then started doing singles with a pause at the top to rest and psych up for the next rep.

The barbell must touch the athlete’s chest for each rep, and finish with the elbows locked out. Feet must remain on the floor, and the athlete’s butt cannot lose contact with the bench – no excessive arching!

(3) Max Reps Dead Stop Hinge Lift @ 225# (men), 135# (women) in 60 seconds
Protocol: Do one warm up set of 10 reps @ 135# (men) 65# (women). Then do a second warm up set of 5 reps @ 185# (men), 95# (women). Then load up 225# (men), 135# (women) and do as many reps as possible in 60 seconds. NOTE THAT THESE ARE DEAD STOP HINGE LIFTS – NO BOUNCING! The barbell must stop completely on the floor after each rep. Watch the clock, and when the second hand hits 60 seconds, stop.

Range of motion starts with the barbell resting on the floor and ends at the top of the lift with the hips fully extended. The athlete may rest by setting the barbell on the floor and standing up without it.
Safety – Each athlete is responsible for his safety and proper lifting technique. If you feel your lower back beginning to “break” it set, I strongly advise you set the barbell down and rest before attempting another rep. However, a full range of motion determines whether or not a rep counts. “Ugly” lifts count, but expect to have a very sore lower back the next day.

(4) 4 Rounds for total Reps
60 second 25m sprint
60 second rest

Protocol: Each full length counts as 1 rep. Each full round trip counts as 2 reps. No partials! The athlete has to sprint a full length to get the point for the rep. On each of my 4 rounds, I ran out of time just a step or two from finishing the last rep – they didn’t count.

(5) Max Strict Pull Ups
Protocol: These are dead hang and strict, chin above bar pull ups. No kipping, no chicken necking, no bullshit. The athlete can “rest” while hanging on the bar with both hands in the bottom position. There is no set warm up for this test. The athlete may do a couple warm up pull ups if he likes. I didn’t.

(6) 80# (men) or 60# (women) Sandbag Get up, max reps in 10 minutes
Protocol: Start standing with the sandbag on one shoulder. Lay all the way down, then “get up” any way you want. The “finish” position is full sanding position, knees and hips at full extension, feet shoulder width apart. The athlete may or may not switch shoulders with the sandbag as he wishes. I switched shoulders every 5 reps to help me keep count. Do as many reps as you can in 10 minutes.

(7) 3 Mile Run wearing Body Armor or 25# Weight Vest within 30 minutes.
Protocol: Start within 10 minutes of finishing the Sandbag Getups. Time the run. You have to finish within 30 minutes.

Test Notes and Explanation:
Reps vs. Max Effort Strength – An issue I struggled with in designing this test was how to test strength. The obvious way was to do a 1 rep max strength test. Issues arise with this – safety for one. Also, standardizing how to score the result is difficult. I’ve been intrigued by the 225# for reps bench press test the NFL uses at its combine for the draft, but knew that 225# for reps was too heavy for military athletes. Thus – I chose 185# for loading. A military athlete should be able to bench press 185# for reps.

Why bench press and front squat? – One of the most interesting things about strength is when an athlete is balanced, his front squat and bench press 1 rep max will be very close together. The same is true for max reps, like this test. With the front squat test, I’m not only testing leg strength, but also strength balance between upper and lower body. I got 10 reps for both the bench and front squat.

Hinge Lifts – The hinge lift is a great test of overall, full body strength. I chose not to test a 1 rep max because of time constraints. I found 60 seconds to be about right for time.

Sprints – The 60/60 25m sprint for reps tests anaerobic endurance and the athlete’s ability to recover metabolically. I chose sprints as the “mode” to test anaerobic endurance and recovery over other means because I feel sprinting is a key fitness attribute for military athletes. Plus, no special equipment is needed for this test.

Pull ups – This is one carryover from typical military fitness tests. Pulling power is another needed attribute for military athletes. We don’t do kipping pull ups in my gym or programming. I much prefer strict pull ups.

Sandbag get up: This is a great, functional exercise for building and testing core strength. Doing the sandbag getup for reps over a relatively long interval, 10 minutes, also test the athlete’s work capacity. The sandbag getup is a full body exercise, which when done in high reps for time, will make you breath like a mother.

Loaded 3-mile Run: This event pushes Operator Ugly into a stamina event. Running 3 miles within 30 minutes in a 25# weight vest or body armor is not difficult as a single event, but after a solid hour of intense work leading up to the run, finishing in 30 minutes is no joke.

Rest between sets and exercises – Work through the test briskly enough so you can complete it in 60 minutes. For the bench press, front squat, and dead lift, there is no set rest period between sets. Rather, perform the test with a partner, or pretend that you are. By the time each guy does the set, plus weight changes, you’ll be getting enough rest for these tests. Also, use the same barbell for each lift. The time it takes to unload the plates, re-set the racks for the front squat, and or, take off the barbell for the dead lift, etc, will give you the right amount of rest before starting the next exercise.

After the dead lifts, the athlete can take time to get a drink and catch his or her breath before starting the sprints. After the sprints, rest 3-5 minutes before doing the pull ups. You can take another couple of minutes between the pull ups and the sand bag get ups. Start the run within 10 minutes of finishing the sandbag getups.

Exercise Substitutions:
3-Mile IBA Run – run is prefered, but if weather/conditions don’t allow, substitute 700x stepups in IBA at 16″ bench or box.
25m Shuttle Sprints – Sprints are prefered, but if weather/conditions don’t allow, substitute 8 Rounds of 30-second 40-Foot Shuttle 30-Second Rest, for reps. Each length counts as one rep. Divide total reps by .66 for final score.

SCORING:
Bench Press reps x1
Front Squat reps x1
Dead Lift reps x1
Sprints x1
Strict Pull ups x1
SBGU /2.
3 Mile Run within 30 minutes (Pass/Fail)

Here’s an example on how to score the test:
Bench Press – 10 reps = 10 points
Front Squat – 10 reps = 10 points
Dead Lift – 18 reps = 18 points
Sprints – 36 total = 36 points
Pull ups – 18 reps = 18 points
SBGU – 52 reps/2 = 26 points
TOTAL: 10+10+18+36+18+26 = 118 points

SCORING STANDARDS
Minimum passing score is 100, and finishing the run within 30 minutes.

For male athletes less then 160#
– 110 is a respectable score
– 115 is a good score
– 125+ is a great score
For male athletes between 160# and 200#
– 125 is a respectable score
– 140 is a good score
– 150+ is a great score
For male athletes greater than 200#
– 145 is a respectable score
– 160 is a good score
– 170+ is a great score
For female athletes 125# and under
– 110 is the standard
For female athletes between 126# and 150#
– 130 is the standard
For female athletes 151# and over
– 150 is the standard

The post Operator Ugly Train Up appeared first on Mountain Tactical Institute.

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

The post MTI Relative Strength Assessment Training Plan appeared first on Mountain Tactical Institute.

This 6 Week, 6 Day/Week training plan is designed to prepare an athlete for successful completion of the physical demands of the Potential Royal Marines Course (PRMC).

The training program deploys the PRMC scored events on the Monday of Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions.  It’s designed specifically to improve results on graded events, as well as overall physical performance during the Day 2 field events such as the Assault Course, Endurance Course, and various field exercises.

By deploying an initial assessment, and then basing your follow-on progressions on the assessment results, the plan automatically “scales” to the incoming fitness of the athlete, and continues to push the athlete as his fitness improves.

In addition to preparing athletes for the graded PRMC events, the plan also prepares athletes for the volume and intensity of the Day 2 field events: Assault Course, Endurance Course and various field exercises using long, hard, Saturday “Mini-Events.”

Complete this plan 6 weeks directly before your PRMC. Week 6 is a deload week.

Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the PRMC start date, begin at Session 1 and progress as far through the program as you can.

Below is the Weekly Schedule

• Monday: Graded Assessment/Run Intervals and Calisthenic Progressions
• Tuesday : Bleep Test Progression, Chassis Integrity
• Wednesday: Run Intervals and Calisthenic Progressions
• Thursday: Bleep Test Progression, Endurance
• Friday: Swim Confidence
• Saturday: Mini Event – Gym Based Endurance + Running

Required Equipment:

• Course or Track of known distance for 2.4km assessment and intervals
• Pull Up Bar
• 18kg/27kg (40/60 lbs) Sandbags (18kg for women, 27kg for men)
• Box or Bench @ 15-18”
• Timepiece or stopwatch
• 25m or 50m Pool
• 2x Cones or Markers for Bleep Test
• Audio for Bleep Test and Push Up/Sit Up/Pull Up Cadence Beeps

2.4km RUN
The first assessment of the PRMC is the 2.4km run. You will conduct the run twice. The first run must be under 12:30 min, but it is not a scored event. Run at a speed that will allow you to complete the run in the allotted time.

The second run is conducted 1-2 minutes following the first. The second run is for score and is an all out effort. This is the time you will use for follow on interval progressions using the MTI Running Calculator. See details below on how to use the calculator.

If running on a treadmill, set the incline to 2%.

Can’t complete the first run in under 12:30 min? Do one max effort 2.4km run, and use that final time for your follow on interval progressions.

BLEEP TEST
The test involves running continuously between two points that are 20 meters apart. These runs are synchronized with a pre-recorded audio, which plays beeps at set intervals. You must be at the line when the beep sounds. As the test proceeds, the interval between each beep speeds up, forcing you to increase your speed. You are allowed only one level to beep before you reach the line. If you do not make the next interval then the most recent level completed is your final score.

For the Bleep Test and the follow-on progressions, you will require a audio source to listen to the Bleep’s.

CLICK HERE for a link to a audio recording of the Bleep Test Timer. 

You will perform Shuttle Sprints based off your Beep Test score. This chart will tell you how many repetitions you will complete each round. One 20 meter length equals one rep.

Set up a 10m marker half way between your 20m markers. So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep.

A passing score is 11. The max score is 15.5.

PUSH UP, SIT UP, AND PULL UP CADENCE
The PRMC calisthenic assessments utilizes a cadence timer. Each assessment assessment cadence is at 30 beats per minute (BPM).

Push Ups – Begin in the Push Up position with arms fully extended. On the first beep, lower your chest to 2” above the ground and immediately raise the body. That is one rep. Wait for the next beep to complete the next push up. Continue this process until failure. 60 Push Ups is the max score.

Sit Ups – Begin in the Sit Up position with your back on the floor and hands touching the sides of your head. On the first beep, conduct a Sit Up so that the torso is at a 90 degree angle from the floor (fully upright), and immediately lower back to the floor. Wait for the next beep to complete the next Sit Up. Continue this process until failure. A max score is 85 Sit Ups.

Pull Ups – Begin in the hanging position with your hands wrapped over the bar. On the first beep, lift your body so that your chin is above the bar, On the next beep, you may lower yourself back down to the hanging position. Continue this process (first beep pull up, second beep lower) until failure. A minimum of 3 Pull Ups is required, and 16 Pull Ups is a max score.

CLICK HERE for a link to a metronome set to 30 BPM. 

SWIMMING CONFIDENCE
You will train in the pool 1x/week. This is meant to improve water confidence for those unfamiliar. The only stroke approved for the PRMC is the Breast Stroke. You will also conduct short water treading intervals, as well as a dive to the bottom of the deep end. Ensure you have a swim buddy or life guard if you are not comfortable in the water.

RUN INTERVALS AND CALCULATOR
The run intervals work off of your most recent 2.4km Assessment. You’ll use the MTI Running Calculator to determine your running pace for each interval. In general, the intervals are shorter, but faster than your assessment pace.

How to use the Calculator
Example: You run a 9:00 min 2.4km
Session 3 calls for:

(4) 6 Rounds
400m interval runs @ interval place using the Running Calculator
Rest 2 min.

First, find your time on the 2.4km on the Running Calculator. Set the assessment distance for 1.5 Miles. The Calculator gives you the following time:

So you’ll run a 400m interval and make sure your per mile pace is between 1:18 and 1:31. Then you’ll rest 2 min.., and run a second interval in the same time range. If you run the first one in the time range and can run the second one faster, go ahead. But, as the program progresses, it is more important that you make all intervals in the time range rather than running one faster than the time intervals and exhausting yourself too much to make the subsequent intervals.

FREQUENTLY ASKED QUESTIONS

How long will the sessions take?
Approximately 60 minutes. The Saturday Mini-Events will take 75 minute to 120 minutes.

What does “4/8x” mean? How about “18kg/27kg”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Pull Ups = Women do 4x, Men do 8x
18kg/27kg = Women use 18kg, Men use 27kg

What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 day 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

My gym doesn’t have sandbags. What should I do?
Make one and take it with you when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where can I find the Running Calculator?
CLICK HERE for Running Calculator

Where do I find unfamiliar exercises?
See our Exercise Page HERE

What about nutrition?
See our Nutritional Guidelines HERE.

What if I have other questions?
Email coach@mtntactical.com

Good Luck!

The post Potential Royal Marine Course Training Plan appeared first on Mountain Tactical Institute.

The following is a sport-specific 6-week program is specifically designed to prepare athletes for the U.S. Army Civil Affairs Qualification Course. The plan includes a 1-week taper and is designed to be completed the 6 weeks directly prior to your course start week.

This program gets progressively harder each week, until week 6, when the training tapers down into the start of the course. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

This training program trains for the physical training standards a soldier is expected to pass at the Civil Affairs Q-Course, including the 12-mile ruck, 5-mile run, and APFT. The plan also includes an assessment based work capacity effort and gym based, multi-mode endurance designed to prepare you for the small unit tactics portion of the Civil Affairs Qualification Course.

The plan includes 4 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments 3 times over the 6-week program:

• APFT – Max Sit ups (2 minutes), Max Push ups (2 minutes), and 2 Mile Run
• 10 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
• 5 Mile Run for Time, shorts and t-shirt
• Tactical Athlete Work Capacity Test

Weekly Training Schedule

• Monday: AM – APFT Work PM – Ruck Run Intervals
• Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement
• Wednesday: APFT Work, Work Capacity
• Thursday: Gym Based, Multi-Mode Endurance
• Friday: Long Ruck
• Sat/Sun: Total Rest

COMMON QUESTIONS

What equipment is needed to complete this program?

• Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
• 40/60# Sandbags (40# for Women, 60# for Men)
• IBA, Plate Carrier, or Weight Vest @ 25#
• 12/16kg Kettlebell (12kg for Women, 16kg for Men)
• Rope for Sandbag Pulls
• ALICE Ruck or same ruck you will use at the Q-Course, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
• Pull up Bar
• Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 6 weeks before I start the Civil Affairs Q-Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

Can I see a sample of the training?
Click the “Sample Training” Tab above to see the entire first week of programming.

Unfamiliar Exercises?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

The post Civil Affairs Q-Course appeared first on Mountain Tactical Institute.

Civil Affairs Language School Overview

The following is a sport-specific 6-week, 5 day/week program is specifically designed for Civil Affairs soldiers concluding Language School and preparing to pass the final physical training ‘gates’. The plan includes a 1-week taper and is designed to be completed during the last 6 weeks of language school for Civil Affairs students

This program gets progressively harder each week, until week 6, when the training tapers down into the start of the course. Don’t skip ahead! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

This training program trains for the physical training standards a soldier is expected to pass at the Civil Affairs following Language School, including the 12-mile ruck, 5-mile run, and APFT. The plan also includes strength and work capacity training for all around fitness and durability.

The plan includes 3 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments 3 times over the 6-week program:

• APFT – Max Sit ups (2 minutes), Max Push ups (2 minutes), and 2 Mile Run
• 12 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
• 5 Mile Run for Time, shorts and t-shirt

Weekly Training Schedule

• Monday: APFT Work
• Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement
• Wednesday: Strength, Work Capacity, Chassis Integrity
• Thursday: APFT Work
• Friday: Ruck Assessment and follow on Interval Progressions
• Sat/Sun: Total Rest

COMMON QUESTIONS

What equipment is needed to complete this program?

• Fully equipped functional fitness gym (squat racks, barbells, bumper plates, etc.)
• Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
• 40/60# Sandbags (40# for Women, 60# for Men)
• ALICE Ruck or same ruck you will use, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lbs sledge hammer or a 10# dumbbell)
• Pull Up Bar
• Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 6 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

Can I see a sample of the training?
Click the “Sample Training” Tab above to see the entire first week of programming.

Unfamiliar Exercises?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

The post Civil Affairs Post Language School Training Plan appeared first on Mountain Tactical Institute.

The Marine Corps OCS Training plan is 6-weeks long and designed specifically to train athletes for the fitness demands of USMC Officer Candidate School (OCS).

It contains focused emphasis on improving USMC Physical Fitness Test (PFT) scores as a means to improve your chances of making the cut after the initial PFT, which often determines who begins training, with the highest scores filling available spaces before low scores.

The plan also trains running and rucking to improve PFT, foot march, and run circuit performance.

You’ll train 5 days per week, for a total of 30 sessions.

The plan uses assessments and follow-on progression based upon your assessment results. In this way the plan automatically scales to the incoming fitness level of the athlete. These are the assessments deployed:
– USMC PFT
– 12-Mile Ruck for Time
– Max Pull ups
– 6 mile run for time

Training Week:
Monday: USMC PFT Work
Tuesday: Pull-ups***/6-mile Run Intervals
Wednesday: Work Capacity
Thursday: USMC PFT Work
Friday: Pull-ups***/Ruck Intervals
***Flexed-Arm Hang for female candidates

The post Marine Corps OCS Training Plan appeared first on Mountain Tactical Institute.

This program is intended to be done the 6 weeks prior to starting CDQC. You will take fitness assessments during Weeks 1 and 4. You will train 6 times a week during Weeks 2, 3, and 5, and 5 days a week during 1, 4, and 6. You will use the results from the assessments in subsequent training sessions.

These assessments are how the plan scales to your ability. Always record your reps/times and always use the results from the most recent assessments. In Weeks 1, 2, and 3, you’ll use the results from Week 1’s assessments. In Weeks 4, 5, and 6, you’ll use the results from Week 4’s assessments.

This is a very intense training program. It includes assessments designed to be performed at your physical limit, demanding pool and open water training, high intensity runs, pool PT, and training sessions that last up to 4 hours.

The end of Weeks 2, 3, and 5 contain physically and mentally demanding “mini-events” that range in duration from 2 to 4 hours. You must prepare your equipment and nutrition ahead of time to complete these events. Never train beyond the prescribed duration of the event, even if you haven’t completed all of the evolutions.

Overall, this program has a sharp focus on improving your run and fin ability and your confidence/comfortability in the water, especially while hypoxic.

Program Schedule:

Assessment Weeks (1 and 4)

• Monday : CDQC PFT Assessment
• Tuesday : 5-mile Run Assessment
• Wednesday : 3000m Fin Assessment*
• Thursday : PFT Work + Swim/Hypoxic Training
• Friday : Long Run + Long Fin
• *This assessment can be done in a pool, but open water if you can.

Weeks 2, 3, 5, and 6

• Monday : PFT Work + Swim/Hypoxic Training
• Tuesday : Fin Intervals
• Wednesday : 5-mile Run Intervals + Pool PT
• Thursday : Long Run + Long Fin
• Friday : Fin Intervals
• Saturday : Mini-Events (duration increases from 2 hours up to 4 hours)

The post CDQC (Combat Diver) Training Plan appeared first on Mountain Tactical Institute.

PROGRAM DESCRIPTION
Sport specific 9-week program designed specifically to assist Battlefield Airmen, in this case TACP Airmen, in preparing for the new Battlefield Airmen Assessment proposed by the United States Air Force.  The Battlefield Airmen Assessment is comprised of 10 separate events, and includes a 10 mile ruck for which standards have not yet been established.  Airmen are graded on each event with and assigned a score of 1-10 for event based on their performance. This plan is a combination of training methodologies that allows athletes to focus on specific energy systems throughout the week in preparation for this assessment.  It is designed with an emphasis placed on improving strength, endurance, work capacity, and agility.

TRAINING OVERVIEW:
Mondays: Heavy Trap Bar Deadlift, Pull-Ups, Farmer’s Carry, 3-Cone Drill
Tuesdays: Weighted Lunges, Row Intervals, Long Run
Wednesdays: Ext Cross Knee Crunch, Trap Bar Deadlift, MedBall Throw, Agility
Thursdays:  Weighted Lunges, Active Recovery Row, Sprint Intervals
Fridays: Long Ruck/Ruck Intervals
Saturdays: Rest/Recovery
Sundays: Rest/Recovery

TRAINING PROGRAM REQUIRED EQUIPMENT:
In order to complete this program, you’ll need the following equipment:

1. Timepiece or stopwatch
2. Course of known distances or GPS enabled devise to measure distances
3. Ruck Weighing 50#
4. 6#, 10#, and 20# Medicine Balls
5. Cones and Area to conduct 3 Cone Drill and agilities
6. Pull-Up Bar Station
7. Trap Bar for Deadlift training and plates for loading
8. 2x 50# Sandbags (per 5 athletes)
9. Concept2 Rowing Erg
10. Handheld Dynamometer 

 • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

The post Battlefield Airman Assessment Training Plan – TACP appeared first on Mountain Tactical Institute.

PROGRAM DESCRIPTION:
The Australian Special Forces Entry Test Training Plan is designed to prepare an athlete for successful completion of the Australian Special Forces Entry Test. There is no ‘passing’ score for the events in the Special Forces Entry Test. Your results will be measured against your peers, so it pays to be as prepared as possible for the individual events. Below is a list of the events for the Special Forces Entry Test – all events are conducted in one day.

• Cadence Push Ups
• Cadence Pull Ups
• Vertical Jump Assessment
• 2:00 min Sit Up Assessment
• Beep Test
• Pro Agility Test
• Yo-Yo Intermittent Recovery Test
• 5km Ruck @ 40kg + Weapon
• Swim Test – 2 Min Tread and 400m Swim in Cammies

The training program deploys the scored events on the Monday of Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions.  In this way the plan automatically scales to the fitness of the individual athlete and continues to push them as their fitness improves. It’s designed specifically to improve results on graded events.

Complete this plan 6 weeks directly before your Special Forces Entry Test date. Week 6 is a deload week.  Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the test date, begin at Session 1 and progress as far through the program as you can.

You’ll Train 5 days a week during this program. Saturday and Sunday are total rest. Here is a outline of the schedule:

Weeks 1, 3, 6

• Monday: Special Forces Entry Test
• Tuesday : Vertical Jump, Beep Test, Pro Agility Progressions
• Wednesday: Calisthenic Progression, Swim Confidence
• Thursday: Ruck Run Interval
• Friday: Vertical Jump, Calisthenic, Beep Test, Pro Agility Progression

Weeks 2, 4, 6

• Monday: Vertical Jump, Calisthenic, Beep Test, Pro Agility Progression
• Tuesday : Ruck Run Interval
• Wednesday: Calisthenic Progression, Swim Confidence
• Thursday: Ruck Run Interval
• Friday: Vertical Jump, Calisthenic, Beep Test, Pro Agility Progression

Required Equipment:

• Course or Track of known distance for 5km Ruck Assessment and Intervals
• Pull Up Bar
• 3 sets of 2x Dumbbells
  • Set 1 – Each dumbbell should weigh 10% of your bodyweight
  • Set 2 – Each dumbbell should weigh 12% of your bodyweight
  • Set 3 – Each dumbbell should weigh 15% of your bodyweight
• Timepiece or stopwatch
• 25m or 50m Pool
• 3x Cones or Markers for Beep Test/Yo-Yo Intermittent Recovery Test/Pro Agility Drill
• Vertex or Tape Measure for Vertical Jump
• Audio for Beep Test , Yo-Yo Intermittent Recovery Test,and Push Up/Sit Up/Pull Up Cadence Beeps
• Optional – Partner to time Pro Agility Drill

COMMON QUESTIONS:

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.

Can I see some sample training?
Click the “Sample Training” tab above to see the entire first week of programming in the plan. You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

Unfamiliar Exercises?
For a list of exercises and video demonstrations, go to: http://mtntactical.com/category/exercises/

The post Australian Special Forces Entry Test Training Plan appeared first on Mountain Tactical Institute.

This 6-week plan is designed specifically to train athletes for the fitness demands of US Army OCS (Officer Candidate School)

The training plan includes specific focus and straining for the US Army APFT. APFT scores to improve your ranking on Initial APFT scores will be used to generate rankings for the Order of Merit List (OML), with the highest scores filling available spaces before low scores.

As well, the plan trains running and ruck running to improve both and foot march performance. It also includes intense work capacity efforts.

The plan is assessment-based, and automatically scales to the incoming fitness level of each individual. As you work through the plan, it progresses – gets harder.

You’ll train 5 days per week, for a total of 30 sessions.

• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

The post Army OCS Training Plan appeared first on Mountain Tactical Institute.