Captain Morgan is an intense, 6-Week, 5 day/week training cycle.
This is third 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.
Captain Morgan 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:
Aerobic base swimming, building up to 2,500m swim at moderate pace.
Super Squat strength focusing on the Back Squat and Bench Press. These are brutal!
15min + 10min work capacity efforts with short rest periods between. Gym based, multi mode efforts, including a step up progression, shuttles, mini leg blasters, sand bag get ups, etc.
Land Based Endurance:
6 Mile run assessment with follow on 2-mile intervals to train speed over ground.
TAC SEPA and Chassis Integrity
Focus on tactical speed and agility – linear speed, level and direction change, 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 – Running Speed Over Ground
What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, wrist-watch for intervals, 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.