SWAT/SRT Beretta

$49.00

• 6-week, 5 sessions/week (30 total training sessions) plan with an emphasis on Endurance and Chassis Integrity.
• Strength, work capacity, TAC SEPA and Stamina are also trained.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

 

Description

“Beretta” is the third plan in our weapons maker series of plans for full time SWAT and SRT Teams.

“Beretta” deploys our most recent programming theory for LE SWAT/SRT Athletes.

The theory in general is built around training 6 mission-direct fitness attributes:

  • 1) Relative Strength – strength per bodyweight
  • 2) Work Capacity – horse power for short, intense, dangerous events
  • 3) Chassis Integrity – mission-direct midsection training which transfers to the job
  • 4) TAC SEPA – Tactical Speed, Explosive Power and Agility
  • 5) Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day
  • 6) Endurance – Especially needed for SWAT/SRT Units with rural mission sets.

Beretta is a 6 week, 5 session/week (30 Total Training Sessions) plan with an emphasis on Endurance and Chassis Integrity. Strength, Work Capacity, TAC SEPA, and Stamina are also trained, but the emphasis for Beretta is endurance and chassis Integrity

Here is a typical weekly training schedule:

  • Day 1: Chassis Integrity, Endurance (IBA 800m intervals)
  • Day 2: Strength, Chassis Integrity
  • Day 3: Endurance – Long, easy run
  • Day 4: TAC SEPA, Chassis Integrity
  • Day 5: Strength, Work Capacity

Beretta Notes:

– We deploy eccentric training for strength work in this cycle and focus on two lifts: Back Squat and Bench Press. Eccentric training = slow on the way down. For this cycle we use 5 second drops. Here’s a Eccentric Back Squat example: http://mtntactical.com/exercises/eccentric-squat/ Eccentric work generally requires a spotter. No spotter, do the lifts as normal, using the prescribed percentages.

– The work capacity efforts in this cycle all deploy the same event – power cleans to shuttle sprints – but the overall event duration increases. This is perhaps my favorite work capacity event for tactical athletes.

– Beretta deploys three types of Chassis Integrity circuits, all are long grinds (15-20 minutes). ART Circuits (3 core exercises – anti-rotation, rotation and total); Low Back (4 low back exercises) and; Combo (mix of low back and other core exercises).

Required Equipment

  • Barbell, Rack, Bumpers and/or a Full set of Dumbbells or Kettlebells
  • Sandbags (40/60 Pound)
  • Flat Bench
  • Parking Lot/Open Garage Bay for 25m Shuttle Sprints
  • Foam Roller

When & Where to Train
We recommend full time SWAT/SRT Teams train at their duty stations, as teams, at the beginning of the work day. We don’t believe in “big boy rules” for fitness or marksmanship. Teams should train together, do the same training, and benefit from the competition, and camaraderie which ensues.

Questions?
Email: rob@mtntactical.com

Required Equipment


  • Barbell, Rack, Bumpers and/or a Full set of Dumbbells or Kettlebells

  • Sandbags (40/60 Pound)

  • Flat Bench

  • Parking Lot/Open Garage Bay for 25m Shuttle Sprints

  • Foam Roller

Sample Training

SESSION 1
Obj: Chassis Integrity, Endurance 

Training
(1) 20 Minute Grind...

  • 5x Power Clean + Push Press @ 65/95#

  • 5x Slasher @ 16/20 kg

  • 5x Kneeling Plate Halfmoon @ 25/35 #


(2) Run 2 Miles for Time in IBA or 25# Weight Vest


RECORD FINISH TIME


Comments:
No warm up. Roll right into part (1)’s Chassis Integrity Circuit, then right into part (2)’s 2 mile IBA run assessment.


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


SESSION 2
Obj: Strength, Chassis Integrity


Training:


(1) Work up to 1RM Back Squat


RECORD 1RM


(2) 6 Rounds




  • 4x Eccentric Back Squat @ 80% 1RM (5 Second Drop)

  • Instep Stretch


(3) Work up to 1RM Bench Press


RECORD 1RM


(4) 6 Rounds




  • 4x Eccentric Bench Press @ 80% 1RM (5 Second Drop)

  • 3/6x Mixed Grip Pull Ups

  • 5x Shoulder dislocates


(5) 15 Minute Grind ….




  • 15x Swings @ 12/16kg

  • 15/15 Standing Founder

  • 15x Face Down Back Extension

  • 15/15 Kneeling Founder


(6) Foam Roll Legs/Low Back


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


SESSION 3
Obj: Endurance


Training:


(1) Run 60 minutes, Easy Pace


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


SESSION 4
Obj: TAC SEPA, Chassis Integrity


Warm Up:
3 Rounds




  • 8x Walking Lunge

  • 4x Jumping Lunge

  • 8x Push Ups

  • 4x Clapping Push Ups

  • 4/6x Pull Ups

  • Instep Stretch


Training:


(1) 6 Rounds




  • TAC SEPA Tactical Pro-Agility Drill

  • Rest 45 Seconds


(2) Repeat (1) in IBA or 25# Weight Vest


(3) 20 Minute Grind ….




  • 5x Sandbag Toss & Chase @ 40/60#

  • 5x Band Rotation

  • 10x Good Mornings @ 45/65#


(4) Foam Roll Complex


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


SESSION 5
Obj: Strength, Work Capacity


Warm Up:


3 Rounds




  • 6x Back Squat @ 50/60/70% 1RM

  • 5x Scotty Bobs @ 15/25#

  • 3/5x Pull Ups

  • Instep Stretch


Training:


(1) 6 Rounds




  • 4x Eccentric Back Squat @ 80% 1RM (5 Second Drop)

  • Instep Stretch


(2) 3 Rounds




  • 5x Bench Press @ 50/60/70% 1RM

  • 5x Dislocates


(3) 6 Rounds




  • 4x Eccentric Bench Press @ 80% 1RM (5 Second Drop)

  • 4/8x Chin Ups

  • Lat + Pec Stretch


(4) 10 Minutes




  • 3x Power Clean @ 75/115#

  • 75m Shuttle Sprint**

  • Walk Back to Start


**25m down, 25m back, 25m down, then walk back to the barbell. Once you get to the barbell, immediately start your next round of power cleans.

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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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