Madame Cheng is an intense, 7-Week, 5 day/week training cycle.
This is fourth plan in the Pirates Packet of training plans designed as day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.
Madame Cheng trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.
This plan was Updated October, 2025
Water Based Endurance:
Brick Training – 1000m fin, 2 mile run assessment with increasing volume at moderate pace throughout the cycle. You will start with the fin, and move immediately to the run with as little transition time as possible.
Strength Work:
Rat 6 strength progression focusing on Hinge lift and heavy Thrusters. All progressions are based on multiple assessments with percentage based loading.
Land Based Endurance:
Progressive Easy Pace Ruck Building @ 45# + Carrying a 10# Sledge/Dumbbell beginning at 5 miles and progresing to 8 miles. Gym based endurance is trained 1x/week (weeks 1 – 4) and 2x/week (weeks 5 and 6) – one long session and one moderate session. These are a grind. Work through them, don’t sprint.
Weekly Schedule
- Monday: Strength
- Tuesday: Ruck Aerobic Base
- Wednesday: Gym Based Endurance
- Thursday: Strength
- Friday: Finning/Running Brick Training
Common Questions
What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, fins/booties, wrist-watch for intervals, ruck, weight vest
How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.
What does “4/8x” mean? How about “15/25#”?
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 us 15#, Men us 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
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
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
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.
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.
- Fully equipped functional fitness gym
- Swimming pool with known distance
- Fins/booties
- Wrist-watch for intervals
- Ruck
- Weight Vest or IBA
Below is the entire first week of programming from the training plan:
MONDAY
SESSION 1
Obj: Strength
Warm Up:
3 Rounds
8x Hinge Lift – Start light and increase weight as you warm up
5x Dumbbell Thruster @ 15/25#
1/3x Pull Ups
Pigeon Stretch
Lat/Pec Stretch
Training:
(1) Work up to 1RM Hinge Lift
-
Add 10–30# to your finishing warm up load and do 5 reps
-
Then add 10–30# and do 3 reps
-
Then add 5–30# and do 1 rep
-
Keep adding weight and doing singles until you reach your 1RM
-
Aim to be at your 1RM by your 4th or 5th single
RECORD 1RM HINGE LIFT RESULTS
(2) 5 Rounds
3x Hinge Lift @ 80% 1RM
(3) Toe Touch Complex
(4) Work up to 1RM Thruster
-
Start at a light load you can easily complete for 8 reps
-
Then add 10–30# and do 5 reps
-
Then add 10–30# and do 3 reps
-
Then add 5–30# and do 1 rep (single)
-
Continue adding weight and doing singles until you reach your 1RM
-
Aim to reach 1RM by your 4th or 5th single
RECORD 1RM THRUSTER RESULTS
(5) 5 Rounds
3x Thruster @ 80% 1RM
5x Shoulder Dislocates
(6) 2 Rounds
Hip Flexor Stretch
3x Floor Slide
TUESDAY
SESSION 2
Obj: Ruck Endurance
Warm Up:
–
Training:
(1) Ruck Run 5 Miles @ Easy Pace – 45# + Carry a 10# Sledge/Dumbbell
“Easy Pace” = You can speak in full sentences
(2) 1 Round
Foam Roll Complex
WEDNESDAY
SESSION 3
Obj: Gym-Based Endurance
Warm Up:
–
Training:
(1) 10 Minute Grind
6x Sandbag Toss and Chase @ 40/60# (increase to 80# if possible)
3x Sandbag Keg Lift @ 40/60# (increase to 80# if possible)
6x Sandbag Getup @ 40/60# (increase to 80# if possible, alternate shoulder each round)
“Grind” = Work steadily, not frantically, for the prescribed time or rounds. Pace yourself, but don’t stop to rest.
Then Immediately...
(2) 10 Minute Grind
30x Step Ups – 16–18” Box
Run 200m
“Grind” = Work steadily, not frantically, for the prescribed time or rounds. Pace yourself, but don’t stop to rest.
Then Immediately...
(3) 10 Minute Grind
6x Sandbag Toss and Chase @ 40/60# (increase to 80# if possible)
3x Sandbag Keg Lift @ 40/60# (increase to 80# if possible)
6x Sandbag Getup @ 40/60# (increase to 80# if possible, alternate shoulder each round)
“Grind” = Work steadily, not frantically, for the prescribed time or rounds. Pace yourself, but don’t stop to rest.
Then Immediately...
(4) 10 Minute Grind
30x Step Ups – 16–18” Box
Run 200m
“Grind” = Work steadily, not frantically, for the prescribed time or rounds. Pace yourself, but don’t stop to rest.
(5) 2 Rounds
Foam Roll Lower Back
Pigeon Stretch
THURSDAY
SESSION 4
Obj: Strength
Warm Up:
3 Rounds
8x Hinge Lift – Start light and increase weight as you warm up
5x Dumbbell Thruster @ 15/25#
1/3x Pull Ups
Pigeon Stretch
Lat/Pec Stretch
Training:
(1) 8 Rounds, 3x Hinge Lift
-
Round 1 @ 50% 1RM
-
Round 2 @ 60% 1RM
-
Round 3 @ 70% 1RM
-
Rounds 4–8 @ 80% 1RM
Hip Flexor Stretch between rounds as active rest
(2) 8 Rounds, 3x Thruster
-
Round 1 @ 50% 1RM
-
Round 2 @ 60% 1RM
-
Round 3 @ 70% 1RM
-
Rounds 4–8 @ 80% 1RM
5x Shoulder Dislocates between rounds as active rest
(3) 3 Rounds
1x Rope Climb or 5x Tarzan Pull Up
10x Push Ups
3x Floor Slide
(4) 2 Rounds
Hug – Hip Mobility Drill
Toe Touch Complex
FRIDAY
SESSION 5
Obj: Finning/Running Brick Assessment
Warm Up:
–
Training:
(1) Fin 1,000m For Time
RECORD TIME
Then Immediately...
(2) Run 2 Miles For Time
RECORD TIME
(3) 2 Rounds
Lat/Pec Stretch
Ham Hip Mobility Drill
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We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
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What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
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 have more questions?
Email rob@mtntactical.com