In this video, Rob talks about his new theory on training multiple fitness attributes in the same training session.
You Might Also Like How MTI Designs Day-to-Day Training for Tactical Athletes
Read What Athletes Say: Testimonials >
LE ATHLETE “COP MOVIE” PACKET OVERVIEW
The 5 training plans contained within this packet details 32 weeks of MTI’s latest day-to-day training for Law Enforcement Athletes.
High Relative Strength – Strength per bodyweight, especially total and lower body relative strength. In most tactical situations, LE athletes need to move themselves quickly and powerfully. By building high relative strength, we aim to get them strong as possible, without adding unneeded mass, while still keeping them fast, quick and powerful. As well, strength is the key to durability. Stronger athletes are harder to injure in the first place, don’t get injured as bad if something does happen, and recover faster if they do get injured.
“Fluid Periodization” is our methodology of training these five fitness attributes concurrently with either balanced cycles, or cycles with subtle emphasis on one or two of the attributes.
The five plans, in the order we recommend you complete them are listed below.
What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
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.
Hello, I came across your website from an article in lessons learned and am wondering if you have any satellite coaches or a program where I can learn your methods and then teach to groups. I am a wildland firefighter on the Lassen national forest in California. Quite frankly I am fed up with the lack of dedication and direction to physical training exhibited on my district. I understand the need and requirement for a strong functional workforce in this line of work and am personally dedicated to my own fitness for duty. However the lackluster approach and monotonous running/ hiking routines done by most crews here leaves a sour taste in my mouth. The belief that wildland firefighters are professional tactical athletes is not understood by all. I have taken it upon myself to change this on my district. hopefully you guys have a program where I can help my district to be better physically and safer overall I look forward to hearing back from you and hopefully working with you in the future
Hello, I was wondering what the best plan would be to get ready for sapper school?
I’ve signed a Rep 63 contract so I will be heading to SFAS soon after OSUT. I’m projected to ship to out Jan 2018 for basic, which doesn’t give me much time to train. I’m trying to push it to April, but may not be able to. What do you suggest given the two possibilities:
Stumbled across your website and I’m so glad I did. I’m 56 years old and my joints are pretty banged up (shoulders, knees, hips, back) as I have been weight training for 44 years.
Looked at the SF45Alpha and that seems to be the right direction. I certainly would have to modify as I don’t have access to sandbags at the moment and there is no way I could run 6miles.
I’m wondering if you have several programs I could purchase and I could kind of morph them together for my particular circumstance.
I really need to do shore up my conditioning as I let it slip away due to joint pain and also keep up what strength I have left.
In January I have to support the Alpine Guide selection exam, and the mountain rescue Level Passing .
exam program : – rock climbing (trad and sport)- ice climbing- ski mountanering ( race at time ad descent piste and freeride).
should I buy the different training plans separately or can I combine it together?
Got any specific plan for Motocross and/or Hard Enduro Training Plan? Im a weekend warrior looking to train hard at work for a while in this specific discipline.
I’m a 50 year-old avid skier getting ready for a busy ski year. I’ve been running and doing “ski exercises” I’ve found on-line…then I found your site. I’m interested in an exercise plan, program or subscription but I’m not sure which one is best. I have a few limitations, mainly in selection of gyms. I live in Europe and the gym I have access to is limited in space and equipment. I have a small room I use for working out in my apartment. I’ve looked at other gyms in my area and most are tailored for more typical training. I have to fight for space to do what I’m working on now and can accomplish some of your exercises that I’ve looked at. However, there are no boxes, sandbags, and limited space so no running.
I also broke my ankle last year skiing and am still working on flexibility and strength.
Are there alternatives I can use when I don’t have equipment or space? I read through your products and couldn’t determine if you subscription service would provide this type of assistance or not.
Looking forward to hearing from you.
Big fan of Military Athlete, followed your programs on and off over the past 8 years. I’ve recently been doing the Fortitude series, version one, followed by a short break, and then onto series 2. Currently on week 4 and I’ve noticed what might be hip bursitis. It’s been nagging me now for about 4 months, slightly bothersome especially during squats. I usually just work through it, but do you have any recommendations or programs i could do which might help alleviate or prevent this from getting worse?
I’m an 18 series officer with about 13 years in, currently working overseas. Just wanted to provide some context for any recommendations you may have. Thanks again, keep up the great work!
Hello, I’m looking to purchase a training and meal plan (not sure if you offer that). I’m a police detective and in desperate need of some guidance I’m 42 years old and 6′, 370 lbs. I am a former wrestler and kickboxer and enjoy those types of workouts but my work hours do not allow me to make those classes. I’m looking to lose 150 lbs and complete an adventure race
Thanks for offering the free push/pull 3 week plan. I just started the plan today and have a couple questions.
I’m unable to do full push ups for the 2 minutes so finished the two minutes wth knee push ups. Do I include the number that I did on my knees in that two minutes when calculating the %max used for the subsequent workouts or just calculate based on number of full push ups? Same for pull ups: do I include the number of eccentrics from the two minutes in calculating my % of max for the rest of the training?
Thanks again for offering this plan. I’m looking forward to seeing improvement and to hopefully doing your backcountry ski pre-season plan this fall.
I very much enjoy your newsletter and have been able to keep up with one of you programs that prepare for trail races. But I’m 67 years old now and don’t see much advice for the older athlete. Seems like we can get hurt a bit easier and recovery in general takes longer. I’m worried that trying to keep up with your recommendations for a younger crowd is eventually going to set me back. But I love a plan, and you are putting some good ones out there. How do I decide how to dial back a plan so it won’t be too much?
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2018 Best Snowboards, Outside
Avalanche Airbag Comparison Review, Outdoor Gear Lab
Army Developing Fire Control Device for Rifles, Defense News
Ultra Run Winner’s Full Kit, Gearjunie
Is Actual Skiing Dying?, Unofficial Networks
Rock Climbing – Healing Nagging Finger Injuries, Training Beta
Climbing & Outdoor News, American Alpine Institute
Skiers’ Guide to Japan, Freeskier
The Best Ski and Snowboard Films Out Now, Red Bull TV
Avalanche Accident Case Studies, Avalanche.com
Steps to Get Ready to Climb Big Objectives in Alaska, American Alpine Institute
Full Report On Avalanche That Claimed Hayden Kennedy And Inge Perkins, Unofficial Networks
DHS Pics Sig Sauer for Sidearm, Soldier Systems
The Rise and Fall of Los Zetas, War Is Boring
First Responder, Wildland Fire
Homicide the largest contributor to years of lost life among African Americans, Homeland Security Newswire
Sergeant Suckup, LE Today
Review of “Only the Brave,” Wildfire Today
Respect Vs. Fear, LE Today
Interview with Amanda Marsh, Wildfire Today
Stunned Suspect Kills Officer, Police One
Eagle Creek Burn Flyover, Outside
8 Best Muscle-Building Foods for Vegans and Vegetarians, Men’s Fitness
What a Single Fatty Meal Can Do to our Arteries, Nutritionfacts.org
The Healthiest Packaged Breads, Crackers & Chips, Muscle & Fitness
Healthiest Packaged Meat & Meat Alternatives, Muscle & Fitness
How Do People Die of Diabetes?, NY Times
5 Things That Help When you’re Depressed, Psychology Today
By Rob Shaul
MTI’s Backcountry Ski Pre-Season Training Plan was due for an update and currently here in Wyoming, we’ve got 23 “lab rats” testing the sessions in the new design.
One of the consistent elements in all our plan updates is simplification. Over the years I’ve found that as I’ve gained experience as a coach my programming has become more direct, focused, and simple. I like to say that “sophisticated design is immature.”
This doesn’t mean the person who does the design is immature – but the design itself is immature … and as it “matures” over time and application, “extra stuff” gets cut away.
Program design generally begins too “sophisticated” – or complicated. The best design – houses, cars, tea pots, clothes, training plans, is simple.
Getting to “simple” is a surprisingly arduous process involving testing, running session, experience, and the confidence to make the decision on what elements of the program stay and are enhanced, and which get cut.
Video: MTI Lab Rats work through the Leg Blasters/Mixed Grip Pull Ups circuit and second Touch/Jump/Touch to Box Intervals in today’s session to the coming update of our Backcountry Ski Training Plan.
Overall Cycle Goal
Our mountain sport pre-season cycles are designed to get the athlete sport-specifically fit for the activity so they he/she can begin the season physically prepared. In the case of this cycle, not only do we want our athletes to be able to be able to ski strong and long the first day of the season, but also be able to recovery, and ski the next day, and the day after that, and the day after, etc. So we’re not only training first day fitness, but also the ability to recover from a long day skiing and skiing.
Below is a chart I developed when beginning the Backcountry Ski Pre-Season Training Plan update which outlines the primary fitness demands of backcountry skiing, the exercises/circuits I deployed in the plan update to train them, and the end of cycle goals for this updated plan.
Note we don’t train “balance” during this cycle. I’ve found there is little to no transfer from gym-based balance training to outside performance. Quickly gym-based balance drills simply make the athlete better at the drill, and don’t help them in the sport. At the beginning of a ski season, all skiers are going to be “rusty” in terms of technique. If my skiers are fit, however, they can spend more time skiing early in the season and more quickly kick out the rust and get back up to form.
As designed, the cycle is 7 weeks long, with 3x assessments at Weeks 1, 3 and 7:
Strength Assessment – 1RM Hinge Lift
Sport-Specific Work Capacity Assessment – 90 Second Touch/Jump/Touch to Box for Reps
Endurance Assessment –
30 Minute AMRAP wearing 25# Weight Vest or Pack:
4x In-Place Lunges
20x Step Ups (16″ Bench)
4x 25m Shuttles
Here is the weekly schedule:
Learning how to set the progressions for any cycle is part of the art or “craft” of coaching. These training sessions are intense – and my goal is to have the athletes not only be able to complete them at the top of the cycle, but also recover from the effort. This recovery goal plays a part in the setting the progressions.
The most “intense” exercises in this cycle are the Quadzilla Complexes and the Touch/Jump/Touch to box intervals. I’m running the different progressions for each 4 times – or four sessions, before increasing. The goal is to have the athletes able to not only complete the progression – but recover from it, before moving on to the next.
Recovery Drink Mini-Study
We’ve partnered with GU Energy for this cycle and are completed a recovery drink “mini study” in conjunction. Approximately 1/2 of the lab rats are drinking GU’s recovery drink after each gym-based session (Mon-Thurs). At each re-assessment (Weeks 3 and 7), we’ll compare results to between the two groups to see if the recovery drink perhaps made a difference.
After the lab rats complete this cycle and report back from their initial days on the snow, we’ll determine what worked and didn’t work, and update the current plan.
READERS COMMENT ON “BIG BOY RULES DON’T WORK FOR FITNESS AND MARKSMANSHIP“
Recommend you do our Big Cat Training Packet, which is specific to the demands of urban firefighting. You can add in your own swimming/paddle sessions in the afternoon if you want. We always recommend training for the athlete’s main profession. Firefighting depends on a high level of specific fitness which could save your life – everything else is secondary.
New to your programming, didn’t see any general guidelines related to athletes 40+ years old. Anything you can share?
We recently published the SF45 Packet, which is strength and conditioning programming specific for athletes in the 45-55 age range. Below are some of the details on the training principles we’ve applied for the packet. This should do the trick for you.
Heavy, Low Volume Strength – think heavy barbel and 1-3 reps per set. The goal is to increase or maintain relative strength (strength per bodyweight) in the most efficient manner possible. Some SF45 cycles will feature bodyweight strength training, but none will include moderately loaded free weight strength training in the 5-12 reps per set range. This is to avoid unnecessary joint impact.
The heavy, low volume strength Strength Programming in SF45 Delta breaks from Alpha, Bravo and Charlie in that the plan steps away from heavy, low-volume barbell-based strength training to focus exclusively on bodyweight strength training.
Endurance – Recreationally, most activities for athletes in this age range are outside and have a strong endurance component – biking, hunting, trail running, hiking, alpine climbing, etc. As well, for experienced athletes who’ve spent decades throwing iron around in gyms, the appeal of training inside wanes. Endurance programming includes assessment based intervals at a threshold pace, long distance intervals at an easy pace, and gym-based endurance training. This programming may include rucking and ruck running, as well as loaded step ups.
Chassis Integrity – MTI’s mid-section training methodology aims at building transferable mid-section strength and strength endurance. Four movements are emphasized: Rotation, Anti-Rotation, Total Body and Extension. Chassis Integrity can be trained in focused circuits, as well as in complementary gym-based endurance events.
Non-high Impact Work Capacity – In this age group, gone are the days of hard, intense, high impact multi-modal gym-based work capacity programming. For day to day training, the interest and need for this type of fitness is not worth the joint impact. Work capacity training is limited to lower impact gym exercises and shuttle sprints.
Deep Loaded Squat Avoidance – For our over-40 lab rats, it’s nearly impossible to do heavy back or front squats without limited joint pain. Lower body strength training in these cycles will focus on lunges, hinge lifts and bodyweight or lightly loaded complexes
I just bought the SFRE training packet and I’m wondering is there is any particular brand of rucksack you guys recommend?
We use the standard ALICE ruck, which can be bought at any military surplus store. We recommend you use the same ruck you will use at SFRE if possible.
First off thank you for everything you do! I love your programming!
A little back story, I’m 27 and haven’t taken fitness too seriously in the past. I’ve realized the error of my ways and have to decided to make a change in a big way. I’m working to join an Air Force reserve pararescue unit. The unit I want to join uses indoc grad standards for their try outs. I know I have a long way to go to get there and am dedicated to doing what it takes to get there. My question is what programming do you suggest I use to get my self in the physical and mental shape I need to be able to achieve my goals? I’ve already completed the body weight foundations program and am currently working through the military on-ramp program so now I’m looking for help to plan what my next steps should be to get myself where I need to be as efficiently as possible. Time isn’t really an option as I’m giving myself at least a year before attempting to enlist but I still don’t want to waste any time. Thanks in advance for help you can provide.
Hello from lisbon! I am 19 years old , this year i want to stablish myself as a mountain athlete with more focus on Climbing and trail running , normally in summer time i do big backpacking and climbing trips.
Recommend our Greek Heroine packet. It will train all the fitness attributes you need for climbing, trail running, and vertical gain in addition to developing strength, work capacity, and core development.
I just finished big 24 training plan what would you recommend next. I want to improve my balance, core strength and still keep the strength I gained from big 24. This was a great plan loved it looking forward to hear from you.
I’d recommend Operator Achilles from our tactical side. Achilles has a slight strength focus and deploys our Super Squat progression for bench press and back squat, but also includes a healthy dose of bodyweight work capacity, agility and running for endurance.
I am and currently serving in the US Navy. I’m quite interested in the 18X pipeline and have been training with rucking and calisthenics but don’t quite have a good workout plan with rucking and running because I kind of just do it and not really see a lot of progress. I feel like I’m at a plateau. I would like to know from your experiences and knowledge about what program is best for me to set myself up for success when my time comes to join the Army on an 18X contact. I just recently found out about this website and quite curious in what can better myself physically and mentally for what selection entails. I also just got deployed so being here on the ship might limit some certain workouts. If you can please email me back with more info on what you might suggest for my training program would be greatly appreciated. Thank you for your time and have a great day.
I am an 27 year old male Army ROTC cadet that has until the spring 2019 semester to be be able to score at least a 180 in the APFT for contracting, with 270 being the target for my ROTC Battalion. My sergeant gave me a copy of the APFT 6 week training program from when you guys were still called militaryathlete.com to get me there. My issue is that I’ve been out of shape for about 7 years now and have only been starting to get back into fitness over the past year. I’ve done starting strength and couch to 5k to get myself a bit of a baseline but now I need to go sport specific in my programming. Below are some relevant numbers that can maybe help you point me the right way.
What I want to know is: is it alright for me to push through with the plan I was given or if I need to train up to it first. If so, what plan should I follow from your catalog to develop a solid baseline. Numbers below, I look forward to hearing from you.
I am 5’8, 250lbs.
Starting Strength Programming:
Bench Press: 165
Power Clean: 140
Running capability: I can jog really slow (13-14 minute a mile pace) for up to 40+ minutes. I have not been able to maintain a constant 8-9 minute a mile pace for running yet and need to develop this ability so I can pass the APFT run in my age group.
Rucking capability: I can hump 6 miles with 30lbs in just under 2 hours.
Unofficial APFT Scores as of last week:
2 mile run: 24:36
I’m very interested in purchasing a program from Mtn Tactical. I’ve heard nothing but good things and would love to give it a try for myself. Let me show you where my curiosity is.I’m an infantryman in the Colorado Army Guard and the big goal I have right now is Ranger school. I’m not sure if you’re familiar or not but at least in CO if you want to go to Ranger you first go to an OML, which is a weekend tryout. If you pass that you get sent to RTAC which is the guards version of pre-ranger. Then if you pass that you go to Ranger school.
The issue lies that I know for sure the OML will be in May, which is plenty of time to do my physical and mental homework. But I don’t know the time gap between the first weekend and RTAC, which is two weeks long, and the school itself. I’ve looked into your Ranger training packet, which seems excellent but I don’t have the full 10 months to prepare, and then I’ve looked into some of your other programs as well. I would really appreciate some advice. I know that physical prep isn’t the only thing that carries someone through schools such as Ranger, but it certainly helps. I have pretty good records of where I’m at physically, so if you need those to make a better assessment just let me know.
Thanks for your time Rob! I really appreciate the advice as well as all you do for the military/leo/fire/mountain communities. I’m a native Wyomingite myself so I also want you to know I think it’s sweet that all you’re doing is coming out of my home state.
Thanks again and have a good one.
Hope you’re well. Just looking at some training plans on Mtn Athlete and trying to decide which could work best.
I’d say I’ve got 1 – 1 ½ hrs a day to train 5 days a week and then on the weekend I can likely do 1 day of 2 – 4hrs depending on family commitments, and then a day a month of a longer 4 – 8 hr day.
I’m on the Mountain rescue team here on Mt Hood where most of our missions involve skinning up for 3000/4000+ feet carrying rescue gear, I’m considering doing a couple of ski rando races as well between Feb and April next year as well.
I was looking at Artemis/ AMGA Guide pre season and the Ski Rando Training, trying to figure out if any of those or something else would be most applicable, thanks for your assistance.
I came across this site while looking for some training plans to work on to get/stay in peak Alpine shape next season. I’m thinking of starting out with the Bodyweight Foundation or Fatloss plan to get started and ease into your methods. I notice that all the plans (mountain and general) include running, sadly (I used to love running) having had my tibial plateau crushed and reconstructed after an accident, I’ve been advised to avoid running all together (though I am cleared for all climbing activities, my ortho just doesn’t want me running). Is there a good substitute, such as hiking similar distance times or cycling intervals?
What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?
I have heard great things about your program. I wanted to know how do you size it down for a female with little upper body strength. Do you have an upper body strengthening program and core building program that can help her progress to a passing score? Her grip strength is weak. She can do a monkey bar crossing. However, she is unable to do even 1 pull-up. She is motivated to get in shape and willing to do the work – it just has to be something she can actually do.
I’ll be attending canadian army basic training in almost a year. I was gonna do the rookie packet to begin with. But was wondering which plan would be suitable to do just before i began Basic training.
I plan on becoming certified as a Personal Protection Specialist and was wanting to know which subscription to subscribe to for such a position.
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By Mintra Mattison
MTI Customers have made several requests in regards to accessibility and user-friendliness of our online training plans.
Below are your requests and the changes we’ve made accordingly.
You can now print out every week of your training plan simply by hitting Print under the file tab of your internet browser.
It is set up so the whole week will fit on a standard letter size sheet. You might have to adjust you printer layout settings to Landscape.
We created a bookmark so you can get to your session within one click.
In order to bookmark a session click once on the flag at the top right of your screen.
After clicking on the flag, it will then turn green to verify that your session has been bookmarked.
Next time you log in, you will be directed to that exact session by clicking on the notification at the top of your screen.
You can now easily access our Exercise Library through the View Exercises Button on the top right. It will open a new tap and you can look for unfamiliar exercises.
As always we need you to get better.
Got any questions, feedback or requests? Please email us at email@example.com
By Rob Shaul
Gym numbers mean nothing. All that matters is mission performance.
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.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.
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.
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.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
Our work is not limited to US Athletes.
We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.
We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.
– Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
By Rob Shaul
The Federal Law Enforcement Training Center (FLETC) Physical Efficiency Battery (PEB) is a one day fitness assessment for Law Enforcement Officers beginning training in any FLETC course or training academy.
The PEB is an interesting mix of events, different than many of the tactical athlete fitness assessments we’ve seen and programmed for over the years. Here are the events:
This is an old assessment, from what we can learn, and is unique in 4 ways: (1) No push ups, sit ups or pull ups; (2) Includes a 1RM strength assessment – the bench press; (3) Includes an agility drill; (4) Includes a graded flexibility test.
While I don’t feel the PEB is an adequate assessment of tactical fitness for LE, the unique events did present an interesting programming puzzle for us to solve with this training plan. Here is we tackled each event in this plan:
Sit & Reach
We address this graded event two ways – practice the actual event 2-3x/week, and with our Toe Touch Complex exercise, which trains hamstring flexibility.
Bench Press 1RM
We deploy an assessment and use our proven percentage-based Rat 6 progression. Athletes are assessed 3x during this plan – beginning, middle and end. Progressions are reset after the mid-cycle progression to account for the athlete’s increase in fitness from the initial weeks of training.
Similar to the Sit & Reach, we tackle training for this classic agility drill 2 ways: (1) Practice the drill – 2-3x/week and with 10-meter shuttle repeats to train drill-specific movement, strength and work capacity. The plan also includes our Quadzilla Complex which will help train overall leg strength, and the eccentric leg strength needed for the direction changes in this drill.
1.5 Mile Run
We deploy our proven Speed over Ground progression to get candidates faster for this specific event. Initial, mid-cycle and end cycle 1.5 mile run assessments are taken and we use athlete-specific pacing and 400m and 800m repeats to train
The PEB is graded dependent on Gender and Age. CLICK HERE to view the PEB Score Chart.
MTI’s FLETC PEB Training Plan is a 6 week/5 day per week training plan which is sport-specifically designed to maximise performance for this specific assessment. The plan deploys a full PEB assessment at the beginning, middle and end of the cycle. Event progressions are based on these assessment results and in this way the plan automatically “scales” to the incoming fitness of the athlete. Everyone, fit or unfit, will be pushed by this plan.
Week 6 of the plan is an unload week. You’ll want to complete the plan the 6 weeks directly before your FLETC course start date.