Lion

$49.00

• 6 week, 4 session/week (24 Total Training Sessions)
• Trains Strength, Work Capacity, Tactical Agility and Chassis Integrity
• Deploys our most recent tactical programming approach for Fire/Rescue Athletes
• 3rd Plan in our “Big Cat” series of tactical training for Urban Fire/Rescue Athletes
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Fire Rescue Lion Overview

Lion is the 3rd plan in our “Big Cat” series of tactical Fire/Rescue Training Plans. Lion is a 4 day/week, 6-Week cycle, for 24x Sessions Total.

Here is the order we recommend you complete our Fire Rescue “Big Cat” series of plans:

  • 1) Jaguar
  • 2) Leopard
  • 3) Lion
  • 4) Tiger
  • 5) Panther

Lion deploys our most recent iteration of Fluid Periodization, and is a “balanced” cycle – training Strength, Work Capacity, TAC SEPA and Chassis Integrity in equal proportions across the cycle.

Some Specifics:

Strength
With Lion we deploy our “357 Strength” programming methodology for strength work. Two days/week, you’ll complete  heavy Total Body/Lower Body, Total Body/Upper Body, or Lower Body/Upper Body exercises followed by a short, intense 2-4 minute bodyweight work capacity effort designed to complement the heavy strength exercise in the session.

Work Capacity
Lion’s work capacity efforts alternate between 20-minute AMRAP efforts build around step ups, and short, 2-minute intervals completing 40-foot shuttles. 

TAC SEPA
Focus this cycle is agility drills with level changes – unloaded, then loaded.

Chassis Integrity
Two times/week, with the first circuit of a total, anti rotation and rotation exercises, and the second circuit combining 3 low back exercises.

Here is the Weekly Schedule:

  • Monday: 357 Strength, Chassis Integrity (Total, Anti-Rotation, Rotation Circuit)
  • Tuesday: TAC SEPA, Work Capacity (20 minute step up focused AMRAP)
  • Wednesday: 357 Strength, Chassis Integrity (Low Back Circuit)
  • Thursday: TAC SEPA, Work Capacity (40-foot shuttle intervals or assessment)

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?
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


*** 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.

Sample Training

Below is Week 1 from LION:


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


SESSION 1


Obj: Strength, Chassis Integrity


Warm Up:


3 Rounds




  • 3x Craig Special @ 45/65#

  • 10x Swings @ 16/20kg

  • 10x Hand Release Push Ups

  • Instep Stretch


Training:


(1) Work up to 1RM Craig Special


(2) 5 Rounds




  • 2x Craig Special @ 85% 1RM

  • Hip Flexor Stretch


(3) 6 Rounds




  • 5x Hinge Lift - Increase load each round until 5x is hard, but doable

  • 5x Scotty Bobs @ 15/25#

  • 3/3/3 Toe Touch Complex


(4) 5 Rounds for Time




  • 6x Hinge Lift @ 115/165#

  • 5x Jumping Lunge


(5) 15 Minute Grind




  • 4x 1-Sided Dead Lift @ 65/95#

  • 4x Slasher @ 20/24kg

  • 4x Power Clean + Push Press @ 65/95#


(6) Foam Roll Legs/Low Back


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


SESSION 2


Obj: TAC SEPA, Work Capacity


Warm up:


3 Rounds




  • 10x Squats

  • 5x Squat Jumps

  • 10x Hand Release Push Ups

  • 5x Clapping Push Ups

  • 10x Sit Ups

  • Instep Stretch


Training:


(1) 5 Rounds




  • TAC SEPA - Under/Over/Under Agility Drill

  • Rest 45 Seconds


(2) Repeat (1) wearing SCBA, 25# Weight Vest or 25# backpack


(3) 20 Minute AMRAP




  • 4x Mr. Spectacular @ 12/16kg

  • 40x Step Ups

  • 8x EO’s


(4) Foam Roll Legs/Low Back


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


SESSION 3


Obj: Strength, Chassis Integrity


Warm Up:


3 Rounds




  • 5x Walking Lunge

  • 5x Box Jumps @ 20”

  • 5x Scotty Bobs @ 15/25#

  • Instep Stretch


Training:


(1) 8 Rounds




  • 3x Walking Lunge - increase load each round until 3x is hard, but doable

  • Hip Flexor Stretch


(2) 6 Rounds




  • 3x 1-Arm Dumbbell Snatch - Increase load each round until 3x is hard, but doable

  • 3/6x Mixed Grip Pull Ups

  • 5x Shoulder Dislocate


(3) 4 Rounds, Every 60 Seconds




  • 3x 1-Arm Dumbbell Snatch @ 20/30#

  • 3x Jumping Lunges


(4) 15 Minute Grind




  • 15/15 Standing Founder

  • 15/15 Low Back Lunge

  • 10x Good Morning @ 45#


(5) Foam Roll Legs/Low Back


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


SESSION 4


Obj: TAC SEPA, Work Capacity


Warm up:


3 Rounds




  • 10x Squats

  • 5x Squat Jumps

  • 10x Hand Release Push Ups

  • 5x Clapping Push Ups

  • 10x Sit Ups

  • Instep Stretch


Training:


(1) 5 Rounds




  • TAC SEPA - 4-Corner Plus Drill

  • Rest 45 Seconds


(2) Repeat (1) wearing SCBA, 25# Weight Vest or 25# backpack


(3) 6 Minute AMRAP




  • 40-Foot Shuttles for Reps


RECORD TOTAL REPS


(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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