Barbossa

$49.00

  • 6 Week, 5 Day/Week Training Plan designed as day-to-day training for tactical athletes whose mission sets include water based activities such as SCUBA and Water Rescue (SEAL, BORSTAR, USAF PJ/CCT, etc.)
  • Concurrently trains Strength, Work Capacity, Chassis Integrity, Tactical Speed/Agility, and Endurance
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Product Description

Barbossa is an intense, 6-Week, 5 day/week training cycle.

This is first plan in the Pirates Packet of training plans designed as day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.

Barbossa trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.

This plan was built in June, 2017.

Water Based Endurance:
500m swim assessments and follow on intervals efficiently increase swimming speed. Water confidence and survival also trained through water tread drills and 25m underwater crossovers. See below for the “Swimming Charts” to find your swim interval times.

Strength Work:
TLU Strength with focus on Power Cleans, Pull Ups, Mutant Makers, Hinge Lift, Lunges, and Lunges. This total body strength frequently assesses 1RM’s and trains at heavy, moderate, and light loads through the cycle.

Work Capacity:
Multiple short and intense work capacity efforts, trained back to back with short rest periods between.

Land Based Endurance:
5-7 Mile unloaded running to increase aerobic base

TAC SEPA and Chassis Integrity
Focus on tactical speed – linear speed work from, trained unloaded and loaded. Chassis Integrity is trained 1x/week with a 15-20 minute “ARTE” circuit.

Here is the weekly schedule:

  • Monday – Strength, Chassis Integrity
  • Tuesday – TAC SEPA (Speed), Work Capacity
  • Wednesday – Swimming
  • Thursday – Strength, Work Capacity
  • Friday – Run at Moderate Pace

COMMON QUESTIONS

What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, wrist-watch for swim intervals, weight vest

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.

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 does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit. 

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 pla

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym 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 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.

Questions? Email coach@mtntactical.com

Good Luck!

 

Required Equipment


  • Fully equipped functional fitness gym

  • Swimming pool with known distance

  • Wrist-watch for intervals

  • Weight Vest or IBA




Sample Training

Below is the entire first week of programming from the training plan:

MONDAY
SESSION 1
Obj: Strength, Chassis Integrity


Warm Up:
3 Rounds
5x Power Clean@ 45/65#
5x Walking Lunge
10x Hand Release Push Ups
Instep Stretch
5x Shoulder Dislocate


Training:


(1) Work up to 1RM Power Clean


RECORD 1RM


(2) 5 Rounds
2x Power Clean@ 85% 1RM
Foam Roll Low Back


(3) 6 Rounds
5x Lunges - Increase load rapidly each round until 5x is Hard, but Doable, then immediately
2x Squat Jump - Be Explosive!
Hip Flexor Stretch


(4) 6 Rounds
8x Bench Press - Increase load rapidly each round until 8x is hard, but doable
4x Clapping Push Ups
Lat +Pec Stretch


(5) 15 Minute Grind
Sandbag Get Up and Run @ 60/80#
8x Slasher to Halo @ 16/20kg
8x 1-Sided Deadlift @ 75/95#
10x Ab Wheel Roll Out


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

TUESDAY
SESSION 2
Obj: TAC SEPA, Work Capacity


Warm up:
3 Rounds
10x Squats
10x Push Ups
10x Sit Ups
4x 40-Foot Shuttles
Instep Stretch


Training:
(1) 4 Rounds
Prone to 25m Sprint
Rest 60 seconds


(2) 4 Rounds @ 25# Weight Vest/IBA
Prone to 25m Sprint
Rest 60 seconds


(3) 5 Minute AMRAP
1-Arm KB/DB Snatch or Clean and Press @ 16/20kg
Switch Hands every 5x Reps


RECORD TOTAL REPS


Rest 2-3 Minutes


(4) 5 Rounds
40 Seconds Hippity Hops
20 Seconds Rest


Rest 2-3 Minutes


(5) 5 Rounds Every Minute
3x Power Clean @ 75/95#
4x 40ft Shuttle


(6) Foam Roll Legs, Low Back


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

WEDNESDAY
SESSION 3
Obj: Swim Endurance Assessment


Warm Up:


4 Rounds
50m Swim - Freestyle, Combat Side Stroke (CSS), or Breast Stroke
5x Push Ups
10x Squats
Instep Stretch


Training:


(1) Swim 500m for Time
Freestyle, Combat Side Stroke (CSS), or Breast Stroke Pick one and use for the entire swim


RECORD FINAL TIME


(2) 20 Minute Water Treading


(3) 10 Rounds every Minute
1x Bottom Sample @ 10# Brick
Tread for the remainder of the minute


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

THURSDAY
SESSION 4
Obj: Strength, Work Capacity


Warm Up:
4 Rounds
8x Bench Press @ 45/95#
8x Box Jumps @ 20”
8x Walking Lunge
Instep Stretch
5x Shoulder Dislocate


Training:


(1) Work up to 1RM Bench Press


RECORD 1RM


(2) 6 Rounds
2x Bench Press @ 85% 1RM
Pigeon Stretch


(3) 6 Rounds
3x Power Clean - Increase load rapidly each round until 3x is Hard, but Doable, then immediately
8x Lunges - Increase load rapidly each round until 8x his hard, but doable
Instep Stretch


(4) 6 Rounds for Time
10x Jumping Lunges
200m Sandbag Run @ 40/60#


Rest 5 Minutes


(5) 10 Minute AMRAP @ 25# Weight Vest/IBA
3x Pull Ups
30x Step Ups @ 15”
6x 40ft Shuttle


(6) Foam Roll Legs, Low Back


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

FRIDAY
SESSION 5
Obj: Endurance


Training:


(1) Run 5 Miles at an 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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