Leopard

$49.00

• 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity.
• Chassis Integrity, TAC SEPA and Stamina are also trained
• Deploys our most recent tactical programming approach for Fire/Rescue Athletes
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Leopard deploys our most recent tactical programming theory for Fire/Rescue Athletes.

The theory in general is built around training 5 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

Leopard is a 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity. Chassis Integrity, TAC SEPA and Stamina are also trained, but the emphasis for Leopard is strength and work capacity.

  • Strength – Jaguar’s strength work is focused on 3 classic strength exercises: Push Press, Walking Lunge and Front Squat. The plan deploys our proven “Big 24” strength training methodology.

  • Work Capacity – 300m Shuttle Repeats, Hard Step Up Intervals, 5-20 minute gym-based multi modal efforts.

  • TAC SEPA – Emphasis on explosive power and level change agility drills.

  • Chassis Integrity – 1x/week – Hybrid circuit which combine lower back, total, rotation and anti-rotation core exercises from standing or kneeling positions.

Here is a typical weekly training schedule:

  • Day 1: Strength, Chassis Integrity
  • Day 2: TAC SEPA, Work Capacity
  • Day 3: Strength, Chassis Integrity
  • Day 4: Strength, Work Capacity

Required Equipment

  • Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
  • Sandbags (40/60/80 Pound)
  • Flat Bench
  • Bench/Box for Step Ups
  • Parking Lot/Open Garage Bay for Sprints
  • Old Backpack
  • Foam Roller

*** Note: Many of the weight training exercises in the plan can be completed with either a barbell and plates, or dumbbells/kettlebells. For example, if the session calls for power cleans, and your station doesn’t have a barbell/plates, you can substitute dumbbells and complete hang power cleans instead.

When & Where to Train
We recommend Fire/Rescue Athletes train at their fire or duty stations. For a 24 hours shift, we specifically recommend you train early in the morning the day your shift begins, and again early in the morning the day your shift ends. Why? So others can see you training, and see that it can be done. As well, training during these times will help limit your work-specific training to the work place, and help address the burden of constant fitness over the course of your career.

Questions?
Please email rob@mtntactical.com

Required Equipment

Required Equipment




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

  • Sandbags (40/60/80 Pound)

  • Flat Bench

  • Bench/Box for Step Ups

  • Parking Lot/Open Garage Bay for Sprints

  • Old Backpack

  • Foam Roller

Sample Training

SESSION 1
Obj: Strength, Chassis Integrity


Warm Up:
3 Rounds




  • 6x Hang Power Clean @ 45/75#

  • 6x Goblet Squats @ 16/20kg

  • 12x Push Ups

  • Instep Stretch


Training:
(1) 6 Rounds




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

  • Hip Flexor Stretch


(2) 6 Rounds




  • 5x Front Squat - increase load each round until 5x is hard, but doable

  • 5x Incline Dumbbell Bench Press - increase load each round until 5x is hard, but doable

  • Lat + Pec Stretch


(3) 15 Minute Grind …




  • 5x 1-Sided Dead Lift @ 15/25#

  • 5x Kneeling Slasher @ 12/16kgkgkg

  • 5x Sandbag Getup @ 40/60#


(4) Foam Roll Legs/Low Back/Upper Back


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


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) 6 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) wearing Turnout Gear and SCBA pack (no mask).

(3) 15-10-5 For Time




  • Burpees

  • Swings @ 12/16kg


***Rest 3 Minutes


(4) 4 Rounds




  • 300m Shuttle every 2:30


(5) Foam Roll Legs/Low Back/Upper Back


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


SESSION 3
Obj: Strength, Chassis Integrity


Warm Up:
3 Rounds




  • 8x Hinge Lift 65/95#

  • 8x Push Ups

  • 8x Dumbbell Hang Power Clean @ 15/25#

  • Instep Stretch


Training:
(1)6 Rounds




  • 3x Hinge Lift- increase load each round until 3x is hard, but doable

  • Pigeon Stretch


(2) 6 Rounds

  • 5x Scotty Bob # 15/25#

  • 3x Sandbag Hang Squat Clean - increase load each round until 3x is hard, but doable

  • Hip Flexor Stretch


(3) 10 Minute Grind ….




  • 15/15 Standing Founder

  • 8x Good Mornings @ 45/65#

  • 15/15 Kneeling Founder

  • 8x Face Down Back Extension


(4) Foam Roll Legs/Low Back/Upper Back


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


SESSION 4
Obj: Strength, Work Capacity


Warm up:
3 Rounds




  • 8x Push Press @ 45/65#

  • 8x Goblet Squats @ 12/16kgkg

  • 8x Sit Ups

  • Instep Stretch


Training:
(1) 6 Rounds




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

  • 5x Shoulder Dislocates


(2) 6 Rounds

  • 3x Craig Special - increase load each round until 3x is hard, but doable

  • 5x Walking Lunge - increase load each round until 5x is hard, but doable

  • Pigeon Stretch


(3) 15 Minute AMRAP


4x Power Clean @ 65/95#




  • 75m Shuttle

  • Walk Back to Start

  • 75m Shuttle = Down 25m, Back 25m, Down 25m


(4) Foam Roll Legs/Low Back


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

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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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