Fire/Rescue On-Ramp Training Plan
• 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.
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.
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.
- 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 TrainingShow More
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: 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.
→ Deploy & Assess: 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.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
- Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
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.
Athlete’s Subscription Package
This Plan is one of 200+ plans included in the Athlete's Subscription.