Grunt PT Packet

$99.00

  • 5 Training Plans developed specifically for  small unit infantry leaders and implementation at the company, platoon, and squad level where equipment restrictions could be an issue
  • Each plan concurrently trains Relative Strength, Work Capacity, Endurance, TAC SEPA, and Chassis Integrity
  • Each training day is broken down into three distinct elements to mitigate equipment shortage issues – if needed
  • The training plans within this packet are one of the 200+ plans included with an Athlete’s Subscription

Description

Grunt PT is 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

Programming Specifics
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:

WEEK 1

  • Monday: Strength/TAC SEPA
  • Tuesday: Work Capacity/Chassis Integrity
  • Wednesday: Endurance (running, rucking or both)
  • Thursday: Strength/TAC SEPA
  • Friday: Work Capacity/Chassis Integrity

WEEK 2

  • Monday: Endurance
  • Tuesday: Strength/TAC SEPA
  • Wednesday: Work Capacity/Chassis Integrity
  • Thursday: Endurance (running, rucking or both)
  • Friday: Strength/TAC SEPA

Implementation
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:

grunt-pt-week1

grunt-pt-week2


Required Equipment:
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

Squat Stands/Barbells/Plates:

  • 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

Dumbbells:

  • 10x Pairs of 25#
  • 4x Pairs of 35#
  • 4x Pairs of 45#
  • 4x Pairs of 55#
  • 4x Pairs of 65#
  • 3x Pairs of 75#

Conditioning/Work Capacity

  • 12x 20/24/30 Plyo Boxes
  • 15x 60# Sandbags

Misc:

  • 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 and the Military OnRamp Training Plan.

Each plan is scheduled for training 5x/week, for 6-7 weeks. Do the plans in this order:

1) Military OnRamp

2) Michael

3) Gabriel

4) Raphael

5) Uriel

6) Raguel

 

The Military On Ramp Training Plan establishes base fitness for the follow-on plans.

After completing the Military OnRamp Training Plan and 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:


 

COMMON QUESTIONS

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.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

What about nutrition?
See our Nutritional Guidelines HERE.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

 

 

Required Equipment

Required Equipment

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


Squat Stands/Barbells/Plates:




  • 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


Dumbbells:




  • 10x Pairs of 25#

  • 4x Pairs of 35#

  • 4x Pairs of 45#

  • 4x Pairs of 55#

  • 4x Pairs of 65#

  • 3x Pairs of 75#


Conditioning/Work Capacity




  • 12x 20/24/30 Plyo Boxes

  • 15x 60# Sandbags


Misc:




  • 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.


 

Sample Training

Below is the first three sessions of "Michael" with Black, Gray, and Green Sessions

Monday
SESSION 1

***********************************
BLACK
Obj: Strength, TAC SEPA

Warm Up:
4 Rounds
6x Power Clean + Push Press @ 65#
3x Scotty Bobs @25#
6x Goblet Squat @ 35 or 45#
Instep Stretch
5x Shoulder Dislocate

Training:

(1) 7 Rounds
3x Power Clean + Push Press - increase load rapidly each round until 3x is hard, but doable, then immediately …
2x Burpees - be explosive!
Hip Flexor Stretch

(2) 6 Rounds
5x Dumbbell Front Squat -  increase load rapidly each round until 5x is hard, but doable
5x KB Floor Press -  increase load rapidly each round until 5x is hard, but doable
Pigeon Stretch

(3) 5 Rounds
TAC SEPA - Tactical Pro Agility Drill
Rest 45-60 Seconds

(4) 5 Rounds wearing Body Armor
TAC SEPA - Tactical Pro Agility Drill
Rest 45-60 Seconds

(5) Foam Roll Legs, Low Back

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

GREY
Obj: Work Capacity, Chassis Integrity

Warm Up:

4 Rounds
5x Burpees
5x Walking Lunges
4x 25m Shuttle (down/back/down/back)
Instep Stretch

Training:

(1) 4 Rounds
300m Shuttle every 2:30

  • Faster you finish, the more rest you get before the next round begins


*** Rest 3 Minutes

(2) 10 Rounds … Every 60 Seconds
5x Box Jumps @ 20”
5x Burpees

(3) 15 Minute Grind
5x Sandbag Clean + Push Press @ 60#
5x Slasher @ 45#
5x Kneeling Plate Half Moon @ 25 or 35#

(4) 2 Rounds
Hip Flexor Stretch
Lat + Pec Test
Foam Roll Low Back

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

GREEEN
Obj: Endurance

Warm Up:

4 Rounds
10x Squats
10x Push Ups
Run 100m
Instep Stretch

Training:
(1) Run 3 Miles, Threshold Pace

Threshold = Fastest Possible

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

Tuesday
SESSION 2

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

BLACK
Obj: Work Capacity, Chassis Integrity

Warm Up:

4 Rounds
5x Burpees
5x Walking Lunges
4x 25m Shuttle (down/back/down/back)
Instep Stretch

Training:

(1) 4 Rounds
300m Shuttle every 2:30

  • Faster you finish, the more rest you get before the next round begins


*** Rest 3 Minutes

(2) 10 Rounds … Every 60 Seconds
5x Box Jumps @ 20”
5x Burpees

(3) 15 Minute Grind
5x Sandbag Clean + Push Press @ 60#
5x Slasher @ 45#
5x Kneeling Plate Half Moon @ 25 or 35#

(4) 2 Rounds
Hip Flexor Stretch
Lat + Pec Test
Foam Roll Low Back

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

GREY
Obj: Endurance

Warm Up:

4 Rounds
10x Squats
10x Push Ups
Run 100m
Instep Stretch

Training:

(1) Run 3 Miles, Threshold Pace
Threshold = Fastest Possible

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

GREEN
Obj: Strength, TAC SEPA

Warm Up:
4 Rounds
6x Power Clean + Push Press @ 65#
3x Scotty Bobs @25#
6x Goblet Squat @ 35 or 45#
Instep Stretch
5x Shoulder Dislocate

Training:

(1) 7 Rounds
3x Power Clean + Push Press - increase load rapidly each round until 3x is hard, but doable, then immediately …
2x Burpees - be explosive!
Hip Flexor Stretch

(2) 6 Rounds
5x Front Squat -  increase load rapidly each round until 5x is hard, but doable
5x KB Floor Press -  increase load rapidly each round until 5x is hard, but doable
Pigeon Stretch

(3) 5 Rounds
TAC SEPA - Tactical Pro Agility Drill
Rest 45-60 Seconds

(4) 5 Rounds wearing Body Armor
TAC SEPA - Tactical Pro Agility Drill
Rest 45-60 Seconds

(5) Foam Roll Legs, Low Back

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

Wednesday
SESSION 3

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

BLACK
Obj: Endurance

Warm Up:
4 Rounds
10x Squats
10x Push Ups
Run 100m
Instep Stretch

Training:

(1) Run 3 Miles, Threshold Pace
Threshold = Fastest Possible

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

GREY
Obj: Strength, TAC SEPA

Warm Up:

4 Rounds
6x Power Clean + Push Press @ 65#
3x Scotty Bobs @25#
6x Goblet Squat @ 35 or 45#
Instep Stretch
5x Shoulder Dislocate

Training:

(1) 7 Rounds
3x Power Clean + Push Press - increase load rapidly each round until 3x is hard, but doable, then immediately …
2x Burpees - be explosive!
Hip Flexor Stretch

(2) 6 Rounds
5x Dumbbell Front Squat -  increase load rapidly each round until 5x is hard, but doable
5x KB Floor Press -  increase load rapidly each round until 5x is hard, but doable
Pigeon Stretch

(3) 5 Rounds
TAC SEPA - Tactical Pro Agility Drill
Rest 45-60 Seconds

(4) 5 Rounds wearing Body Armor
TAC SEPA - Tactical Pro Agility Drill
Rest 45-60 Seconds

(5) Foam Roll Legs, Low Back

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

GREEN
Obj: Work Capacity, Chassis Integrity

Warm Up:

4 Rounds
5x Burpees
5x Walking Lunges
4x 25m Shuttle (down/back/down/back)
Instep Stretch

Training:

(1) 4 Rounds
300m Shuttle every 2:30

  • Faster you finish, the more rest you get before the next round begins


*** Rest 3 Minutes

(2) 10 Rounds … Every 60 Seconds
5x Box Jumps @ 20”
5x Burpees

(3) 15 Minute Grind
5x Sandbag Clean + Push Press @ 60#
5x Slasher @ 45#
5x Kneeling Plate Half Moon @ 25 or 35#

(4) 2 Rounds
Hip Flexor Stretch
Lat + Pec Test
Foam Roll Low Back
Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


 

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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