Grunt PT is the Mountain Tactical Institute’s day-to-day mission-direct, tactical programming for line unit, active duty soldiers.
After witnessing many top-down, command-driven fitness initiative failures over the past decade, we committed to developing programming line unit soldiers at all levels could implement on their own, with or without command support.
Grunt PT has it’s foundation in MTI’s elite level “Operator Session” day-to-day programming for SOF personnel and trains the following fitness attributes concurrently:
- Relative Strength – strength per bodyweight
- TAC SEPA – Tactical Speed, Explosive Power and Agility
- Work Capacity – with a sprinting emphasis
- Chassis Integrity – MTI’s functional core training methodology. More HERE.
- Military Endurance – running, rucking
Grunt PT cycles are 6 weeks long, 5 days/week. Athletes rotate between Strength/TAC SEPA, Work Capacity/Chassis Integrity and Endurance sessions daily. Here is the training schedule over 2 weeks:
- Monday: Strength/TAC SEPA
- Tuesday: Work Capacity/Chassis Integrity
- Wednesday: Endurance (running, rucking or both)
- Thursday: Strength/TAC SEPA
- Friday: Work Capacity/Chassis Integrity
- Monday: Endurance
- Tuesday: Strength/TAC SEPA
- Wednesday: Work Capacity/Chassis Integrity
- Thursday: Endurance (running, rucking or both)
- Friday: Strength/TAC SEPA
Each training day there are 3x Training Sessions: Black, Gray and Green.
Implementation depends upon equipment restrictions.
The Black, Green and Gray Training Sessions are equipment-independent of each other, which gives fitness leaders with equipment restrictions the ability to split the soldiers into 3 groups (Black, Gray, Green) and train different fitness attributes each day to maximize the use of available equipment.
If there are few soldiers and bunches of equipment, all the soldiers in the unit can complete the same training session each day. If not, the soldiers can be split into groups:
The major equipment limitation of Grunt PT is barbells, bumper plates and racks needed for the strength sessions. In general, fitness leaders will need 1x barbell, bumpers and rack for every 3 soldiers who are training.
Strength session groups will do the warm up together then be split be divided – half will use the barbells for 20 minutes, half will use dumbbells/kettlebells for 20 minutes, then they will swap. The group will come together again for the TAC SEPA final part of the session.
Work Capacity and endurance groups will train together for the entire session.
In addition to barbells and racks, other equipment requirements include plyo boxes, 60# sandbags, and dumbbells.
Below is a Grunt PT Equipment List for a Company of 100-120 Soldiers.
This equipment list would assume the Company would be broken up into 3x groups of 30-40 soldier: Black, Gray and Green
- 5x Squat Stands
- 5x Barbells with set of collars
- Bumper Plates per barbell. 2 each of … 45s, 35s, 25s, 15s, 10s
- Metal Plates per barbeel: 2 each of 10s, 5s, 2.5s
- 2x Pairs of Extra 45# Bumpers
- 10x Pairs of 25#
- 4x Pairs of 35#
- 4x Pairs of 45#
- 4x Pairs of 55#
- 4x Pairs of 65#
- 3x Pairs of 75#
- 12x 20/24/30 Plyo Boxes
- 15x 60# Sandbags
- 30x Foam rollers (36″ cut down into 12″)
- 18 Cones
- 30x Exercise Mats
- 15x Pieces of PVC
- 1x 5 Gallon Bucket for collar/PVC Storage
- 1x Bucket and Chalk
We also assume soldiers could use their Individual Body Armor for Agility and Work Capacity.
TRAINING PACKET DESCRIPTION
The MTI “Grunt PT” Training Packet is composed of our 5 “Arcangel” Grunt PT training plans/cycles.
To mitigate equipment shortfalls, each training follows the same construct and progressions, but is broken down into three distinct training sessions each day: (1) Black; (2) Gray; (3) Green.
The Black, Green and Gray Training Sessions are equipment-independent of each other, which gives fitness leaders with equipment restrictions the ability to split the soldiers into 3 groups if necessary (Black, Gray, Green) and train different fitness attributes each day to maximize the use of available equipment.
Understand that over the course of the entire individual Grunt PT training cycle, all the soldiers/Marines will complete the same training sessions, just during different days.
Cycle descriptions are below:
How do I implement Grunt PT with large groups of soldiers?
Throughout each plan, keep the same soldiers in the same groups. So the Black Group on Monday will also be the Black Group on Tuesday, etc. Each group (Black, Gray, Green) will change train session objective daily.
If there are few soldiers and bunches of equipment, all the soldiers in the unit can complete the same training session each day – but don’t switch colors. Do the Black Session each day.
When I look at each day, I see 3 different training sessions, Black, Gray and Green. Should I do all 3 each day?
No. If you’re training alone, or with a small group without equipment restrictions, just complete the “Black” session each day.
What order should the Grunt PT listed above plans be completed?
We recommend the order listed above.