Civil Affairs Post Language School Training Plan

$29.00

  • 6-Week, 5 day/week sport-specifically designed to prepare athletes for the final fitness “gates” of the Civil Affairs Q-Course post Language School – specifically the APFT, 5-Mile Run and 12-Mile Ruck.
  • In addition to preparing athletes for the PT gates, the plan also includes general strength and work capacity training for overall fitness and durability
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

Civil Affairs Language School Overview

The following is a sport-specific 6-week, 5 day/week program is specifically designed for Civil Affairs soldiers concluding Language School and preparing to pass the final physical training ‘gates’. The plan includes a 1-week taper and is designed to be completed during the last 6 weeks of language school for Civil Affairs students

This program gets progressively harder each week, until week 6, when the training tapers down into the start of the course. Don’t skip ahead! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

This training program trains for the physical training standards a soldier is expected to pass at the Civil Affairs following Language School, including the 12-mile ruck, 5-mile run, and APFT. The plan also includes strength and work capacity training for all around fitness and durability.

The plan includes 3 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments 3 times over the 6-week program:

  • APFT – Max Sit ups (2 minutes), Max Push ups (2 minutes), and 2 Mile Run
  • 12 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
  • 5 Mile Run for Time, shorts and t-shirt

Weekly Training Schedule

  • Monday: APFT Work
  • Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement
  • Wednesday: Strength, Work Capacity, Chassis Integrity
  • Thursday: APFT Work
  • Friday: Ruck Assessment and follow on Interval Progressions
  • Sat/Sun: Total Rest

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Fully equipped functional fitness gym (squat racks, barbells, bumper plates, etc.)
  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 40/60# Sandbags (40# for Women, 60# for Men)
  • ALICE Ruck or same ruck you will use, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lbs sledge hammer or a 10# dumbbell)
  • Pull Up Bar
  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 6 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

Can I see a sample of the training?
Click the “Sample Training” Tab above to see the entire first week of programming.

Unfamiliar Exercises?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

Required Equipment

REQUIRED EQUIPMENT:

  • Fully equipped functional fitness gym (squat racks, barbells, bumper plates, etc.)

  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.

  • 40/60# Sandbags (40# for Women, 60# for Men)

  • ALICE Ruck or same ruck you will use, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lbs sledge hammer or a 10# dumbbell)

  • Pull Up Bar

  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

Sample Training

MONDAY
SESSION 1
Obj: Assessment

Warm up:
3 Rounds
2x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

Rest 5 Minutes

Training:
(1) 2 min. Max Push-Ups

Rest 5-10 Minutes

(2) 2 min. Max Sit-Ups

Rest 5-10 Minutes

(3) 2 Mile Run (timed)

RECORD YOUR SCORES

(5) 3 Rounds
Lat + Pec Stretch
Instep + Hip Flexor Stretch
Foam Roll legs/Low Back

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

TUESDAY
SESSION 2
Obj: Assessment

Training:

(1) Run 5 miles for Time

RECORD FINAL TIME

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

WEDNESDAY
SESSION 3
Obj: Strength/Work Capacity/Chassis Integrity

Warm up:
3 Rounds
Barbell Complex (45/65#)
Instep + Hip Flexor Stretch

Training: 

(2) 8 Rounds
2x Hang Power Clean - increase load rapidly each round until 2x is hard, but doable
Lat + Pec Stretch

(3) 6 Rounds
5x Back Squat - increase load rapidly each round until 5x is hard, but doable, then immediately, …
2x Squat Jump unloaded (be explosive!)
Pigeon Stretch

(4) 3 Minute AMRAP
4x Power Clean (95/115#)
4x Burpee
4x Box Jump (20/24”)

(5) 15 Minute Grind
6x Sandbag Toss and Chase
6x Cauldron @ 15/25#
6x Band Rotation
20/20 Standing Founder

(6) Foam Roll Legs

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

THURSDAY
SESSION 4
Obj: APFT Work

Warm up:
3 Rounds
3x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

Training:
(1) 6 Rounds, every 75 sec
30% of max reps Push-ups

(2) 6 Rounds, every 75 sec
30% of max reps Sit-ups

(3) 4 Rounds
Run 800m at Interval Pace based on SESSION 1 2-mile Run Time using the MTI Running Calculator
Rest 3 Minutes between runs

CLICK HERE for Running Calculator

***********

FRIDAY
SESSION 5
Obj: Ruck Assessment

(1) 12 Mile Ruck Run for Time, Flat Course

Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell

RECORD YOUR 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.