Madame Cheng is an intense, 6-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 built in June, 2017.
Water Based Endurance:
Brick Training – 1000m fin, 3 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.
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:
3-Mile Ruck Run assessment with 1-mile repeat intervals using the Rucking Calculator for your prescribed interval time. Gym based endurance is trained 2x/week – one long session and one moderate session. These are a grind. Work through them, don’t sprint.
Here is the weekly schedule:
- Monday: Strength
- Tuesday: Ruck Aerobic Base
- Wednesday: Gym Based Endurance
- Thursday: Strength
- Friday: Finning/Running Brick Training
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.
Questions? Email email@example.com