Black Beard

$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 (finning, ruck running)
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

 

 

Description

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.

Strength Work:
Density strength progression focusing on Craig Specials and Push Press. All progressions are based on multiple assessments with percentage based loading.

Work Capacity:
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

COMMON QUESTIONS

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.

 

Required Equipment


  • Fully equipped functional fitness gym

  • Swimming pool with known distance

  • Fins/booties

  • Wrist-watch for intervals

  • Ruck

  • Weight Vest or IBA

Sample Training

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


MONDAY
SESSION 1
Obj: Strength Assessment, Chassis Integrity

Warm Up:
3 Rounds
3x Craig Special @ 45/75#
8x Dumbbell Push Press @ 25/35#
10x Sit Ups
Instep Stretch
Lat/Pec Stretch


Training:


(1) Work up to 1RM Craig Special

RECORD FINAL LOAD


(2) 5 Rounds, every 90 seconds
4x Craig Special @ 80% 1RM


(3) Work up to 1RM Push Press


RECORD FINAL LOAD


(4) 5 Rounds, every 90 seconds
4x Push Press @ 80% RM


(5) 15 Minute Grind
8x Standing Russian Twist @ 15/25#
Sandbag Pick Up and Carry @ 60/80#
8x Ab Wheel Roll Out
8x Cauldron @ 25/35#


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

TUESDAY
SESSION 2
Obj: TAC SEPA, Work Capacity Assessment


Warm up:
3 Rounds
10x Walking Lunges
5x Burpees
10x Sit Ups
4x 40-Foot Shuttles
Instep Stretch


Training:


(1) 4 Rounds
TAC SEPA Tactical Burpee Box Jump Drill
Rest 60 seconds

(2) 4 Rounds @ 25# Weight Vest/IBA
TAC SEPA Tactical Burpee Box Jump Drill
Rest 60 seconds


(3) 21 Minute AMRAP Assessment
5x Bodyweight Rob Shauls
4x 25m Shuttle


RECORD TOTAL ROUNDS


(4) Foam Roll Legs, Low Back


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

WEDNESDAY
SESSION 3
Obj: Swim Endurance Assessment


Warm Up:
4 Rounds
100m easy Fin
10x Poolside Muscle Ups


Training:


(1) 1,500m Fin For Time

RECORD FINAL TIME


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

THURSDAY
SESSION 4
Obj: Strength, Work Capacity


Warm Up:
3 Rounds
3x Craig Special @ 50/60/70% 1RM
8x Dumbbell Push Press @ 25/35#
10x Sit Ups
Instep Stretch
Lat/Pec Stretch


Training:


(1) 5 Rounds, every 90 seconds
4x Craig Special @ 80% 1RM

(2) 3 Rounds
5x Push Press @ 50/60/70% 1RM


(3) 5 Rounds, every 90 seconds
4x Push Press @ 80% 1RM


(4) 6 Rounds for time
5x Sandbag Burpee @ 40/60#
400m Run with Sandbag
10x Weighted Situps @ 25/35#


(5) Foam Roll Legs, Low Back


Notes:
Warm Up - Increase the weight each round according to the assigned percentage of your 1RM.
Example: If your 1RM Craig Special is 200#…
Round 1 - 100# (50%)
Round 2 - 120# (60%)
Round 3 - 140# (70%)


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

FRIDAY
SESSION 5
Obj: Endurance Assessment


Training:


(1) 3 Mile Ruck Run Assessment @ 45# + Carrying a 10# Sledge/Dumbbell

RECORD FINAL TIME

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