Captain Morgan

$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
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Product Description

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.

Strength Work:
Super Squat strength focusing on the Back Squat and Bench Press. These are brutal!

Work Capacity
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

COMMON QUESTIONS

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.

 

Required Equipment


  • Fully equipped functional fitness gym

  • Swimming pool with known distance

  • Wrist-watch for intervals

  • 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




  • 6x Back Squat @ 75/95#

  • 3x Scotty Bobs @ 15/25#

  • 6x Sit Ups

  • Instep Stretch

  • 3x Shoulder Dislocate


Training:


(1) Work up to 1RM Back Squat


RECORD FINAL LOAD


(2) 1 Round




  • 20x Back Squat @ 65% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly. 


(3) Work up to 1RM Bench Press


RECORD FINAL LOAD


(4) 1 Round




  • 20x Bench Press @ 50% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(5) 15 Minute Grind




  • 10x Kettlebell Swings @ 16/20kg

  • 15/15 Low Back Lunge

  • 5x Band Press Out

  • 5x Hang Power Snatch @ 45/65#


Comments:


Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps.


Embrace the suck and suffer through. Have a


spot, if possible. If not,


have safety bars ready


and set.


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

TUESDAY
SESSION 2
Obj: TAC SEPA, Work Capacity Assessment


Warm up:


3 Rounds




  • 5x Burpees

  • 4x 40-Foot Shuttles

  • 10x Sit Ups

  • Instep Stretch

  • Training:


(1) 4 Rounds

  • TAC SEPA Explosive Squat Jump to Sprint

  • Rest 60 seconds


(2) 4 Rounds @ 25# Weight Vest/IBA


TAC SEPA Explosive Squat Jump to Sprint


Rest 60 seconds


(3) 15 Minute wearing a 25# Weight Vest/IBA


Max Step Ups @ 15”


RECORD TOTAL NUMBER


Rest 3-5 Minutes


(4) 10 Rounds every 60 seconds


6x40ft Shuttles


(5) Foam Roll Legs, Low Back


WEDNESDAY


SESSION 3


Obj: Swim Endurance


Training:




  1. 2000m Swim @ Moderate Pace


Moderate Pace = Comfortable but not easy


Use the same stroke for the entire session


THURSDAY


SESSION 4


Obj: Strength, Work Capacity


Warm Up:


3 Rounds


6x Back Squat @ 40/50/60% 1RM


3x Scotty Bobs @ 25#


6x Sit Ups


Instep Stretch


3x Shoulder Dislocate


Training:


(1) 1 Round


20x Back Squat @ 70% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly. 


(2) 3 Rounds


5x Bench Press @ 25/35/45%


Lat/Pec Stretch


(3) 1 Round


20x Bench Press @ 55% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.


(4) 12 Rounds for Time


10x Box Jump


Suicide Shuttle


Rest 20 Seconds


Rest 3-5 Minutes


(5) 4 Rounds every 2:30 Min


5x Sandbag Clean and Press @ 40/60#


5x Pull Ups


Mini Leg Blaster


FRIDAY


SESSION 5


Obj: Endurance Assessment


Training:




  1. 6 Mile Run Assessment


RECORD FINAL TIME

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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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