CDQC (Combat Diver) Training Plan


• 6 week training plan, 5-6 days/week
• Preparation for Combat Dive Qualification Course
• Includes mini-events
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This program is intended to be done the 6 weeks prior to starting CDQC. You will take fitness assessments during Weeks 1 and 4. You will train 6 times a week during Weeks 2, 3, and 5, and 5 days a week during 1, 4, and 6. You will use the results from the assessments in subsequent training sessions.

These assessments are how the plan scales to your ability. Always record your reps/times and always use the results from the most recent assessments. In Weeks 1, 2, and 3, you’ll use the results from Week 1’s assessments. In Weeks 4, 5, and 6, you’ll use the results from Week 4’s assessments.

This is a very intense training program. It includes assessments designed to be performed at your physical limit, demanding pool and open water training, high intensity runs, pool PT, and training sessions that last up to 4 hours.

The end of Weeks 2, 3, and 5 contain physically and mentally demanding “mini-events” that range in duration from 2 to 4 hours. You must prepare your equipment and nutrition ahead of time to complete these events. Never train beyond the prescribed duration of the event, even if you haven’t completed all of the evolutions.

Overall, this program has a sharp focus on improving your run and fin ability and your confidence/comfortability in the water, especially while hypoxic.

Program Schedule:

Assessment Weeks (1 and 4)

  • Monday : CDQC PFT Assessment
  • Tuesday : 5-mile Run Assessment
  • Wednesday : 3000m Fin Assessment*
  • Thursday : PFT Work + Swim/Hypoxic Training
  • Friday : Long Run + Long Fin
  • *This assessment can be done in a pool, but open water if you can.

Weeks 2, 3, 5, and 6

  • Monday : PFT Work + Swim/Hypoxic Training
  • Tuesday : Fin Intervals
  • Wednesday : 5-mile Run Intervals + Pool PT
  • Thursday : Long Run + Long Fin
  • Friday : Fin Intervals
  • Saturday : Mini-Events (duration increases from 2 hours up to 4 hours)

Required Equipment

  • 1. PT shirt and shorts*

  • 2. Boots

  • 3. Shoes*

  • 4. Fin Booties*

  • 5. Fins*

  • 6. Facemask*

  • 7. Weight (dive) Belt*

  • 8. Stopwatch*

  • 9. Pull-up Bar

  • 10. Course or track of known distance and intervals*

  • 11. Pool or open water training area*

  • 12. Stopwatch (minimum) or GPS watch (preferred, though not necessary)*

  • *Required for each mini-event

Sample Training

Obj: 5-mile Run Intervals + Pool PT


3 Rounds

  • Run 400m

  • 5x Walking Lunges

  • 10x Sit-ups

  • Instep Stretch


(1) 3 Rounds

  • Run 1.5 miles @ 5-MILE RUN


  • Rest 5 minutes between intervals

  • Head to pool. Swim in PT gear.

(2) 8 Rounds for time

  • Swim 50m

  • 10x Poolside Pull-outs

  • 5x Lunges

  • 10x 4-count Flutter Kicks

  • 5x Burpees

  • ***Rest 5 minutes***

(3) 4 Rounds, every 2:30 sec.

  • Fin 100m

  • 15x 4-count Flutter Kick with fins

  • (4) 50m Combat Side Stroke

Hypoxic ladder:

  • -1x50m @ 1 breath every 3 strokes

  • -1x50m @ 1 breath every 4 strokes

  • -1x50m @ 1 breath every 5 strokes

  • -1x50m @ 1 breath every 6 strokes

  • -1x50m @ 1 breath every 7 strokes

  • *Rest as needed between each

  • 50m

(5) 3 Rounds

  • Hip Flexor Stretch

  • Frog Stretch

  • 3x Shoulder Teacups

  • Lat + Pec Stretch

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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.


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