Description
Lion deploys our most recent Base Fitness programming theory for Fire/Rescue Athletes and is the third plan in the Big Cat Packet of plans for F/R Athletes. This programming is designed to meet the day-to-day fitness demands of full time Fire/Rescue personnel.
Lion is a balanced, 7 week, 4 session/week (28 Total Training Sessions) + and Unload Week (Week 7). The plan concurrently trains the following fitness attributes relatively equally across the 7-week cycle:
- 1) Strength – especially relative strength, or strength per bodyweight
- 2) Work Capacity – horse power for short, intense, dangerous events
- 3) Chassis Integrity – mission-direct, functional core training
- 4) Tactical Agility
This is Version 2 of this training plan, updated November, 2020.
PROGRAMMING 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. You’ll assess your baseline strength levels utilizing the MTI Relative Strength Assessment. Click HERE to read more about the MTI Relative Strength Assessment
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
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.
Grip Strength
Two times/week utilizing our Gi Grip Strength Assessment and follow on progressions. You can substitute the Jiu Jitsu Gi with rings or a rope.
WEEKLY SCHEDULE
- Day 1: Strength, Chassis Integrity
- Day 2: Tactical Agility, Work Capacity
- Day 3: Strength, Chassis Integrity
- Day 4: Tactical Agility, Work Capacity
Given the work scheduling differences amongst firefighters and other fire/rescue athletes, this training plan does not assign training days (Monday, Tuesday, etc.) but rather lists 4 training sessions per week and leaves it up to the individual athlete to schedule his/her fitness training. In general, we recommend Fire/Rescue Athletes train at their fire or duty stations as much as possible possible. 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.
Ideally, you’ll complete 4 trainings sessions per week. Obviously this is dependent on your unit’s duty schedule.
REQUIRED EQUIPMENT
- Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
- Sandbags: 40, 60, and 80 Pounds
- Flat Bench
- Bench/Box for Step Ups
- Parking Lot/Open Garage Bay for Sprints
- Turnout Gear
- 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/or kettlebells and complete the dumbbell/kettlebell versions of the exercises. Be resourceful.
COMMON QUESTIONS
How long with the Training Sessions take?
The training sessions are designed to be completed in 60 minutes.
What does “4/8x” mean? How about “15/25#”?
The first number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use 15# (pounds), Men use 25# (pounds)
What Equipment is Required?
- Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
- Sandbags: 40, 60, and 80 Pounds
- Flat Bench
- Bench/Box for Step Ups
- Parking Lot/Open Garage Bay for Sprints
- Turnout Gear
- Foam Roller
What if I miss a training day?
Ideally, you will train 4 days per week, and take 3 full days off for rest or active recovery. 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.
The programming is progressive – it builds upon itself – and the training sessions are designed to be completed in order.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
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.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.