Battlefield Airman Assessment Training Plan – TACP

$39.00

• 9 Week Training Plan, 45 Total Training Sessions
• Sport-specific – focused on the events in the new BAA TACP plan
• Deploys assessments and scales to the individual athlete
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

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.

Required Equipment

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 

Sample Training

SESSION 6


Obj: STRENGTH/AGILITY


Warm-Up:


4 Rounds
3x Deadlift                                                                       
Toe Touch Complex


Round    Deadlift 1RM%
    1               40%                                                                                          
    2               50%                                                                                                                               
    3               60%
    4               70%                                            


Training:


(1) Grip Strength (Dynomometer) Total:______________


(2) 5 Rounds




  • 5x Trap Bar Deadlift

  • Foam Roll Low Back between rounds


Round         Reps         1RM%


    1                5                75%


    2                5                80%


    3                5                82.5%


    4                5                85%


    5                5                85%


(3) 5 Rounds - Every 90 Seconds




  • 30% of Max Pull-ups from PAST Assessment

  • Pec + Lat Stretch


(4) 6 Rounds




  • 25yd Farmer’s Carry w/ 50# Sandbags

  • Full Recovery


(5) 4 rounds




  • 3 Cone Drill I (Prone, Down, Back, Down)

  • Full Recovery


(6) 4 Rounds




  • 3 Cone Drill II (L Weave)

  • Full Recovery


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


SESSION 7


Obj: ENDURANCE/WORK CAPACITY


Warm-Up:


4 Rounds
200m Run - easy pace                                             
10x Lunges                            
Pigeon Stretch


Training:


(1) 6 Rounds - Every 2 min




  • 20% of Weighted Lunges w/ 50# Sandbag from PAST Assessment

  • Hip Flexor Stretch


(2) 6 Rounds




  • 500m Row @ AVG/500m Pace -4 Sec from 1,000m Row Assessment

  • 60 sec Rest


(3) 4 mile Run @ “Moderate per mile Pace for Longer Runs” from the Run Interval Calculator based on PAST Assessment 1.5 mile run.


(4) 3 rounds




  • 10/10 Standing Founder

  • 10/10 Low Back Lunge

  • 10/10 Kneeling Founder

  • 10x Face Down Back Ext


(5) 2 rounds




  • Third World Stretch

  • Foam Roll Posterior Chain


Run Interval Calculator


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


SESSION 8


Obj: STRENGTH/AGILITY


Warm-Up:


4 Rounds
3x Deadlift
Toe Touch Complex


Round    Deadlift 1RM%
    1               40%                                                                                          
    2               50%                                                                                                                               
    3               60%
    4               70%                                           


Training:


(1) 5 Rounds




  • 5x Trap Bar Deadlift

  • Foam Roll Low Back between rounds


Round         Reps         1RM%


    1                5                75%


    2                5                75%


    3                5                80%


    4                5                80%


    5                5                80%


(2) 5 Rounds  - Every 60 Seconds




  • 25% of Ext Cross Knee Crunch from PAST Assessment w/ Metronome:56


(3) MedBall Toss @ 6#




  • 5x Overhead Throw

  • 5x Side Throw - Left

  • 5x Side Throw - Right


(4) MedBall Toss @ 10#

  • 5x Overhead Throw

  • 5x Side Throw - Left

  • 5x Side Throw - Right


(5) MedBall Toss @ 20#




  • 3x Overhead Throw

  • 3x Side Throw - Left

  • 3x Side Throw - Right


(6) Operator Agility I


(7) Operator Agility II


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


SESSION 9


Obj: ENDURANCE/WORK CAPACITY


Warm-Up:


4 Rounds
200m Run - easy pace
10x Air Squats                            
Pigeon Stretch


Training:


(1) Weighted Lunges Total:______________


(2) 4 Rounds - Every 2 min




  • 20% of Weighted Lunges w/ 50# Sandbag from PAST Assessment w/ Metronome:56

  • Hip Flexor Stretch


(3) 2,000m Row @ Active Recovery Pace (AVG/500m Pace +15 Sec from 1,000m Row Assessment)


(4) 6 Rounds




  • Run 400m @ “Interval Pace” from the Run Interval Calculator based on PAST Assessment 1.5 mile run.

  • Rest 2 min Between Runs


(5) 2 rounds




  • Third World Stretch

  • Foam Roll Posterior Chain


Run Interval Calculator


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


SESSION 10


Obj: RUCK


Training:


(1) 6 mile Heavy Ruck @ “Per Mile Interval Pace” from the Ruck Interval Calculator based on 10 Mile Ruck from Session 1


Load: 50# Ruck


Ruck Interval Calculator

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, 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. 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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