Black Beard is an intense 5 day/week, 6-Week cycle designed as the day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.
Black Beard is the 2nd plan in the Pirates Series of training plans for tactical athletes with water-based mission sets.
This plan trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.
Water Based Endurance:
1,500m finning assessments and follow on intervals efficiently increase fin speed. See below for the “Fin Interval Chart” to find your interval times.
Density strength progression focusing on Craig Specials and Push Press. All progressions are based on multiple assessments with percentage based loading.
Multiple 20-30 minute work capacity efforts combining Sandbag Burpee and Running, Renegade Manmaker and Loaded Running, and a Bodyweight Rob Shaul/Shuttle Assessment with follow on intervals
Land Based Endurance:
3-Mile Ruck Run assessment with 1-mile repeat intervals using the Rucking Calculator for your prescribed interval time.
TAC SEPA and Chassis Integrity
Focus on tactical agility – level and direction change, trained unloaded and loaded. Chassis Integrity is trained 1x/week with a 15-20 minute “ARTE” circuit.
This plan was built in June, 2017.
Here is the weekly schedule:
- Monday – Strength, Chassis Integrity
- Tuesday – TAC SEPA (Agility), Work Capacity
- Wednesday – Finning
- Thursday – Strength, Work Capacity
- Friday – Rucking Speed Over Ground
What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, fins/booties, wrist-watch for intervals, ruck, weight vest or IBA
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 plan
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.