LE “Spirits” Plan Training Packet

$137.00

  • 4 training plans,  24 weeks of cutting edge, day-to-day training for Law Enforcement Athletes: Whiskey, Tequila, Bourbon, Vodka
  • Each plan deploys our most recent iteration of “Fluid Periodization” and trains the fitness attributes essential to LE mission performance: Relative Strength, Upper Body Hypertrophy, Work Capacity, TAC SEPA, Chassis Integrity
  • Save 30% over purchasing the plans individually
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

PACKET OVERVIEW
The 4 training plans contained within this packet details 24 weeks of cutting edge, day-to-day training for Law Enforcement Athletes.

Each plan deploys our most recent iteration of “Fluid Periodization” and training the following fitness attributes essential to LE mission performance:

  • High Relative Strength – Strength per bodyweight, especially total and lower body relative strength. In most tactical situations, LE athletes need to move themselves quickly and powerfully. By building high relative strength, we aim to get them strong as possible, without adding unneeded mass, while still keeping them fast, quick and powerful. As well, strength is the key to durability. Stronger athletes are harder to injure in the first place, don’t get injured as bad if something does happen, and recover faster if they do get injured.
  • Upper Body Hypertrophy – LE athletes, especially patrol, can benefit from upper body mass. A stout upper body can help intimidate would-be bad guys from assault or attack.
  • Work Capacity – Horsepower and aerobic power to go super hard for relatively short periods – especially pertinent in any tactical situation. Law enforcement Work Capacity programming should have a strong emphasis on sprinting ability and recovery – as this is the mostly mode of effort when things are dangerous.
  • Chassis Integrity – Functional, transferable core/mis-section strength and strength endurance for mission performance and overall durability.
  • TAC SEPA – Tactical Speed, Explosive Power and Agility.
  • Stamina – Different from endurance, “stamina” is the ability to stay mentally and physically fit and ready for long events, or multiple short events over a long duty day.

“Fluid Periodization” is our methodology of training these five fitness attributes concurrently with either balanced cycles, or cycles with subtle emphasis on one or two of the attributes.

The four plans, in the order we recommend you complete them are listed below. Note the rest weeks between plans:

screen-shot-2016-10-06-at-12-18-35-pm

Quick Notes:

– Each Plan is 6 weeks long, 4-5 days/week. (Day 5 is optional)
-Take 1 complete rest week between each cycle
– Training sessions are short and crisp – designed to last 45-50 minutes
– Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) – 25m.
– Broader descriptions of the individual training plans are below.

The price for this packet of plans, $137, represents a 30% savings over the combined price of the individual plans.

Links to the Specific Plans:
Whiskey
Tequila
Vodka
Bourbon

REQUIRED EQUIPMENT

Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) – 25m.

COMMON QUESTIONS

What Equipment is Required?

Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) – 25m.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming or to see/experience the first week of programming for each of these training plans click on the individual training plans above, and then click the “Sample Training” tab to see the entire first week of programming.

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.

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.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

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

- Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) - 25m.

Sample Training

Below is Week 1 from the first Training Plan "Whiskey":


*********


SESSION 1
Obj: Strength, Chassis Integrity
Warm Up: 3 Rounds




  • 5x Hang Squat Clean @ 45/65#

  • 3x Scotty Bobs @ 15/25#

  • Instep Stretch

  • 3x Shoulder Dislocates


Training:
(1) 8 Rounds




  • 2x Hang Squat Clean - increase load each round until 2x is hard, but doable

  • Lat + Pec Stretch

  • 3x Bench Press - increase load each round until 3x is hard, but doable

  • Hip Flexor Stretch


(2) 20 Minute Grind




  • 6x Sandbag Getup @ 40/60#

  • 6x Kneeling Plate Halfmoon @ 25/35#

  • 6x Slashers @ 16/24kg


*********


SESSION 2
Obj: TAC SEPA, Work Capacity
Warm up: 3 Rounds




  • 10x Goblet Squats @ 8/12kg

  • 10x Weighted Situps @ 25#

  • 4x 40-foot shuttle

  • Instep Stretch


Training:
(1) 4 Rounds




  • 5 Yard Sprint

  • Walk back to start

  • 10 Yard Sprint

  • Walk back to start

  • 15 Yard Sprint

  • Walk back to start


(2) Repeat (1) in 25# Vest/IBA


(3) 4 Rounds




  • Down/Back/Down Sprint from Prone


****Rest 30-45 Seconds


(4) Repeat (3) in Vest/IBA


(5) 5 Rounds, Every 60 Seconds




  • 6x Box Jumps @ 20”

  • 6x Burpees


****Rest 1-2 Minutes


(6) 5 Rounds for Time




  • 10x Swings @ 16/20kg

  • 5x Renegade Man Makers @ 15/25#

  • 10x Sit Ups


*********


SESSION 3
Obj: Strength, Chassis Integrity
Warm Up: 3 Rounds




  • 8x Back Squat @ 65/95#

  • 2/3x Pull Ups

  • Hip Flexor Stretch

  • Foam Roll Upper Back


Training:
(1) 8 Rounds




  • 3x Back Squat - increase load each round until 3x is hard, but doable

  • 5x Dislocates

  • 3x Weighted Pull Up - increase load each round until 3x is hard, but doable

  • Pigeon Stretch


(2) 4 Rounds




  • 20/20 Standing Founder

  • 20/20 Low Back Lunge

  • 20/20 Kneeling Founder

  • 10x Face Down Back Ext.


*********


SESSION 4
Obj: TAC SEPA, Work Capacity
Warm up: 3 Rounds




  • 10x Goblet Squats @ 8/12kg

  • 10x Push Ups

  • 10x Box Jumps @ 20”

  • Instep Stretch

  • 5x Dislocates


Training:


(1) 5 Rounds




  • 3x Explosive Squat Jump @ 45/65# Barbell
    then …

  • 3x Explosive Squat Jump Unloaded

  • Lat + Pec Stretch


(2) 5 Rounds




  • 3x Explosive Bench Press @ 45/95# then immediately

  • 3x Clapping Push Up

  • Hip Flexor Stretch


(3) 15 Minutes wearing 25# weight vest or IBA




  • 3x Power Clean @ 55/95#

  • 15m Sprint

  • Walk back to Start


*********


SESSION 5


Obj: Recovery or Total Rest
Training:
(1) Run 2-4 miles, easy, recovery pace


Or


Total Rest


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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.