Fire/Rescue On-Ramp Training Plan

$39.00

• 6-week, 5 days/week
• Focused on getting back into shape/base-level fitness
• Strength, endurance and work capacity focus
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW:

The following is a 6-week plan designed specifically as an on-ramp program for Fire Rescue or First Responder athletes (F/R Athletes). This program is designed to lay the base-level of fitness needed in order to continue building towards more intense F/R Build and F/R Tactical sessions and programs.

This program is progressive – it will become increasingly more difficult each week. Overall, the program has a focus on building general aerobic conditioning, strength, durability and work capacity. As these attributes are built they will be gradually transitioned into more job specific modes for the F/R Athlete.

PROGRAM DESCRIPTION:

General Description:

Training is designed in a Monday – Friday format (5 days on, 2 day off). Each week you will have five prescribed training sessions (two strength-based, one work capacity-based and two endurance-based). Most sessions take between 55-65 minutes depending on your run speed. Since the training plan gets progressively harder each week, athletes should try to follow the program as close as possible.

However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts. Do not get overwhelmed – take each training session 1-day at a time.

  • Monday: Assessments or Total Body Strength Training
  • Tuesdays: Work Capacity Circuit, “Chassis” Circuit
  • Wednesdays: Endurance Run
  • Thursdays: Total Body Strength Training
  • Fridays: Endurance Run Intervals (800m)

Programming Approach to the F/R Athlete – On-Ramp:

Since this is an on-ramp plan, its focus is on laying the groundwork for a F/R Athlete – this means focusing on the general fitness attributes which most benefit the F/R Athlete and can most easily be applied to the specific needs of an F/R Athlete.

As you progresses from F/R On-Ramp to F/R Build and, ultimately, to our F/R Tactical training this base of general fitness will gradually become more and more job specific.

The two physical attributes prioritized in the On-Ramp Plan are strength and cardiovascular endurance. Strength is regularly cited as the fitness attribute which is most high correlated to overall successful F/R job performance. And, according to the CDC and FEMA, cardiovascular incidents are the number one cause of F/R morbidity. Based on this we have dedicated four of five training days to these two vital fitness attributes. The fifth training day is designed to build a F/R Athlete’s work capacity with short sprints, step-ups, and core circuits.

  • F/R Strength Training is built on our philosophy of training the entire athletic chain – what we call the “Combat Chassis.” Whether squatting, hinging, lunging or overhead pressing, it is vital that the entire body be able to handle the required load from start to finish (this especially incorporates the athlete’s core). Thus F/R strength training is designed to promote “Chassis Integrity” – when the legs, core and upper body, work together as one, without weak linkage.
  • F/R Endurance training is divided into: (1) longer, slower efforts – what is typically known as Long Slow Distance (LSD) and (2) 800m intervals.
  • F/R Work Capacity Training is designed to be as general as possible, but remain F/R movement specific.

Required Equipment


  •  Timepiece or stopwatch

  •  A set of Dumbbells or Kettlebells in 5-10# increments - set should include heavy enough weights to challenge you on strength exercises

  • Foam Roller

  • 17-20” Step

  • Sandbag 40/60#

  • Rope - thick and strong enough for heavy pulling (approximately 40ft)

  • Course or track of known distances (40ft, 800m and 1.5 miles)

  • PVC pipe

Sample Training

Obj: Work Capacity


Warm-up:
3 Rounds:




  • 5x 40 ft. Shuttles

  • 5x Lunges In-Place

  • 8x Push-ups

  • 8x Russian Twist unweighted

  • Pigeon Stretch


Training:


(1) 8 Rounds, one every min.
30 sec. of 40ft Shuttles
30 sec. of Rest
***Transition as quickly as possible to the next circuit with no rest or as little rest as possible***


(2) 15 Rounds, one every 75 sec
17” Step-Ups
Reps = 30% of 1 min Step-Up Pace from SESSION 1 Assessment
***Transition as quickly as possible to the next circuit with no rest or as little rest as possible***


(3) 15 Minute Grind (Work Briskly, Not Frantically)
60 sec. Farmers Carry @ 16kg/20kg
10x Seated Russian Twist @16kg/20kg
5x Kettlebell Windmill @ 12kg/16kg


_____________________________________________________

Obj: Strength


Warm up:
4 Rounds


5x Craig Special w/ Dumbbells @ 10/20#
10x Push Ups
Lat+Pec Stretch
Instep Stretch


Training:


(1) 8 Rounds
3x Craig Special + Push Press w/ Dumbbells (increase load each round until 3x is hard, but doable)
CPAT - Kneeling Dumbell Rope Pull
Hip Flexor Stretch


(2) 5 Rounds
5x Walking Lunge w/ Dumbbell (increase load each round until 3x is hard, but doable),
then immediately…
1x Jump Lunge (unloaded) - be explosive
5x Shoulder Dislocates


(3) 5 Rounds, one round every 90 seconds
35% Max Rep Pull-Ups from SESSION 1 Assessment,
then immediately…
1 Round
Do as many pull-ups as possible


(4) Foam Roll …
2.5 min Foam Roll Upper Line
2.5 min Foam Roll Back Line

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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

Testimonials

"I just finished my first training plan with mtntactical. I chose the On Ramp Fire Plan to prepare for our annual Work Capacity Test, followed by our (arduous) Pack Test for Wildland with Jackson Hole Fire/EMS. The On Ramp program was a great resource for me to work through to feel prepared. I placed the Preseason Wildland program in my cart and plan on working through it next. Now that I'm in my late 40's, I haven't been able to will myself through like I used to. This is a great resource for me, and I've learned I have to stick to a strict training regiment if I want to keep up, let alone, lead.."
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This Plan is one of 200+ plans included in the Athlete's Subscription.