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.
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.
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
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 email@example.com