Mountain Warfare School Training Plan

$39.00

  • 6-Week, 5 Day/week Training Plan specifically designed to prepare athletes for the US Army and USMC Mountain Warfare Schools
  • Train legs, lungs and chassis for loaded uphill and downhill movements under load
  • Includes Focused PFT Work (Both Army and USMC)
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

 

Product Description

This program is designed to build your legs and lungs in preparation for training exercises or individual schools at the US Army and US Marine Corps Mountain Warfare Schools. These schools encompass a wide range of military-based mountain skills, but all require a high level of fitness for loaded, uphill movement. This plan has a heavy emphasis on developing the legs and combat chassis for physical requirements of the course.

The plan requires little equipment and would be appropriate for an individual preparing for a course, or for small unit leaders preparing for a unit deployment to the Mountain Warfare School.

This is a 6-week, 5 day/week training program designed to be completed the 6-weeks directly prior to your Mountain Warfare School training date.

The plan is built around the following exercises and activities:

DOT Drill – The DOT drill is a basic-level plyometric drill used in collegiate and high school weight rooms across the country. It serves as a great warm up. Also, it helps build ankle and knee joint strength, key for hiking and rucking over uneven terrain.

Leg Blasters – Leg Blasters are an intense, body weight only, lower body complex of exercises which builds incredible leg strength, and lactate tolerance. Also, we’ve found it key to building eccentric leg strength. You’ll be climbing plenty of steep hills, but you’ll also be hiking down them. Coming down forces your legs to work eccentrically, and can lead to crippling soreness in the early weeks. Leg Blasters will help you prepare for this.

Step Ups – Step ups are a basic, butt-kicking single mode exercise used to build sport-specific climbing leg strength and cardio in a controlled, gym environment. During this program, expect to do thousands of step ups with a 40# pack. This is the primary exercise I’ll use to get your legs and lungs ready.

Sandbag Getup – We’ve found that core strength is a huge determinate of performance. Even more important, a strong mid section protects vulnerable limbs. I’m using this exercise to make you not only strong, but durable. The sandbag getup is an old school, basic exercise which builds core strength like no other, plus it makes you breathe like a mother. Expect to do hundreds of these with an 80# sandbag.

Tabata Calf Raises – One of the first muscles to fatigue when hiking steep hills is the calf muscles. We use the Tabata interval protocol and calf raises to help strengthen your calves. The Tabata protocol is a 4-minute long interval of 8 rounds, 20 seconds work, 10 seconds rest. Tabata Calf Raises are 20 seconds continuous, rapid calf raises, un loaded, for 20 seconds, followed by 10 seconds in a holding “rest” position up on your toes (it’s really not a “rest.”)

1/4 Tabata Calf Raises would be just 1-minute long, or 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest.

1/2 Tabata Calf Raise would be 2-minutes long, or 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, etc.

Rucking – You’ll be doing bunches of rucking down range, and nothing will prepare you for rucking like rucking. On the other hand, too much rucking can lead to nagging joint and other overuse injuries. You’ll ruck once a week on this program at a 55# load. When possible, ruck over broken, uneven, hilly terrain.

PFT Prep – Individual training courses at both Mountain Warfare schools have an initial PFT that you must pass. Keep in mind that there is a significant elevation at each location, so showing up overly prepared for the PFT is critical. You’ll assess your PFT in Week 1, 3, and 6 and a percentage based progression to automatically scale to your current level of fitness.

Important Note: No matter if you are Army or USMC, you will assess for both Pull Ups and Push Ups, and complete all follow on progressions for both exercises.

Soldiers will use Sit Ups and the 2-mile run for the PFT assessments. Marines will use Crunches and the 3-mile run.

WEEKLY TRAINING SCHEDULE

  • Monday – PFT Assessment or PFT Progression
  • Tuesday – Loaded Step Ups
  • Wednesday – Leg Blasters, Sandbag Get Ups, Calf Tabata
  • Thursday – PFT Progression
  • Friday – 5-9 Mile Ruck @ 55#

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Stop Watch with Repeating Countdown Timer – smart phone app will work.
  • Pair of Dumbbells – 25# men, 15# women.
  • Sandbag (60# for Women, 80# for Men)
  • 16-19” Box, bench, stool or whatever for step ups
  • ALICE Ruck or same ruck you will use during your course, 55# 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 than 6 weeks before I start the my Mountain Warfare 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, it is 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.

Unfamiliar Exercises?
CLICK HERE to see unfamiliar exercises.

More Questions?
Email coach@mtntactical.com

Required Equipment


  • 25# Dumbbells - men, 15# dumbbells - women.

  • 80# Sandbag - Men, 60# - women).

  • Ruck with 55# Filler plus 10# rubber rifle, sledge hammer or dumbbell

  • 16-19” Box, bench, stool or whatever for step ups

  • Watch with second hand or countdown timer- smartphone app will work

Sample Training

SESSION 1
Obj: PFT Prep

Warm up:
4 Rounds

200m Run
8x Push-Ups
10x Sit-Ups
Instep Stretch

Training:

(1) Max Pull Ups

(2) 2 min. Max Push Ups

Rest 10 Minutes

(3) 2 min. Max Crunches (USMC) or Sit Ups (Army)

Rest 10 Minutes

(4) 3 Mile Run (USMC) or 2 Mile Run (Army)

RECORD RESULTS

Soldiers and Marines will all assess the Pull Ups and Push Ups. Soldiers will use Sit Ups and the 2-mile distance. Marines will use Crunches and the 3-mile distance. 

CLICK HERE for the MTI Running Calculator

**************

SESSION 2
Obj: Loaded Step Ups

Warm up:
5 Rounds
2x DOT Drill
30/5/30 Sean Special
HUG - Hip Mobility Drill

Training:
(1) 6 Rounds
Run 400m
50x Step Ups @ 40# Ruck

********************

SESSION 3
Obj: Low Body Strength, Chassis Integrity

Warm up:
4 Rounds
5x Push Ups
5x Squats
5x Sit Ups
Instep Stretch

Training:

(1) 10 minute Sandbag Getup @ 60/80#

RECORD RESULTS

(2) 10 Rounds
Mini Leg Blaster
5x Ankles-to-Bar

(2) 3 Rounds
1/4 Calf Tabata
HUG - Hip Mobility Drill

(4) 3 Rounds
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Dumbbell Good Mornings @ 15/25#

Note: 1/4 Calf Tabata = 20 sec. unloaded calf raises, 10 sec. hold at top position , for 1 minute

******************

SESSION 4
Obj: PFT Prep

Warm up:
4 Rounds
200m Run
8x Push-Ups
10x Sit-Ups
Instep Stretch

Training:
(1) 6 Rounds every 75 sec.
Pull-Ups @ 30% of your Max Reps Scored on Session 1’s PFT

Example: You performed 10x Pull-Ups on your PFT. Number of Pull-Ups each Interval: 30% of 10 = 3 Pull Ups every 75 seconds

(2) 6 Rounds every 75 sec.
Push Ups @ 30% of your Max Reps Scored on Session 1’s PFT

Example: You performed 50 Push Ups on your PFT. 30% of 50 Push Ups  = 15 Push Ups every 75 seconds

(3) 6 Rounds every 75 sec.
Crunches/Sit Ups @ 30% of your Max Reps Scored on SESSION 1’s PFT

Example: You performed 46x Crunches on your PFT. Number of Crunches each Interval: 30% of 46 = 13.8 round to 14. Marines will do crunches, Soldiers will do sit ups.

(4) 6 Rounds
800m Run @ Interval Pace using the MTI Running Calculator and results from SESSION 1’s PFT
Rest 4 minutes between efforts

CLICK HERE for the MTI Running Calculator

*****************

SESSION 5
Obj: Ruck

Training:

(1) Ruck 5 miles @ Moderate Pace

Moderate Pace = Comfortable, but not easy
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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete's Subscription.