leon

LE On-Ramp Training Program

$39.00

• 8 weeks, 4-5 days/week (increases from 4 to 5 after week 6)
• Designed to prepare untrained/detrained athletes for levels of training contained LE Officer Sessions and other training programs.
• Intentionally progressed using demanding bodyweight and gym-based resistance training.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

LE OnRamp Overview

This 8-Week Training plan is designed to build a solid level of “Base Fitness” for unfit to moderately fit Law Enforcement Athletes  in order to prepare them for the volume and intensity of MTI’s daily LE Athlete programming and other training plans.

Though this is an “OnRamp” training plan, it is not remedial. You’ll be challenged daily, and likely be sore for some time. Embrace the suck and keep grinding.

LE Athlete Fitness Attributes
We have identified 6 Fitness Attributes for Law Enforcement Athletes (patrol/detective/correction):

  • High Relative Strength – Strength per bodyweight, especially total and lower body relative strength. In most tactical situations, LE athletes need to move themselves quickly and powerfully. By building high relative strength, we aim to get them strong as possible, without adding unneeded mass, while still keeping them fast, quick and powerful. As well, strength is the key to durability. Stronger athletes are harder to injure in the first place, don’t get injured as bad if something does happen, and recover faster if they do get injured.
  • Upper Body Hypertrophy – LE athletes, especially patrol, can benefit from upper body mass. A stout upper body can help intimidate would-be bad guys from assault or attack.
  • Work Capacity – Horsepower and aerobic power to go super hard for relatively short periods – especially pertinent in any tactical situation. Law enforcement Work Capacity programming should have a strong emphasis on sprinting ability and recovery – as this is the mostly mode of effort when things are dangerous.
  • Chassis Integrity – Functional, transferable core/mis-section strength and strength endurance for mission performance and overall durability.
  • TAC SEPA – Tactical Speed, Explosive Power and Agility.

This training plan deploys “Fluid Periodization” – our methodology of training these 5 fitness attributes concurrently.

Plan Progression
The first 4 weeks of this training plan deploy bodyweight strength training, short (5-10 minutes) sprinting-based work capacity intervals, chassis-integrity, and short-distance endurance training.

On week 5 we introduce gym-based, free-weight strength training, upper body hypertrophy, and gym-based multi-modal work capacity efforts.

On week 6 we introduce TAC SEPA into the mix.

  • Weeks 1-6, you’ll train 4 days/week.
  • Week 7-8 we push you to 5 days/week.

Weekly Schedules:

Weeks 1-2

  • Mon – Bodyweight Strength, Work Capacity
  • Tue –  Work Capacity, Chassis Integrity
  • Wed – Rest Day
  • Thu – Short Endurance, Chassis Integrity
  • Fri –  Bodyweight Strength, Work Capacity

Weeks 3-4

  • Mon – Bodyweight Strength, Work Capacity
  • Tue – Work Capacity, Chassis Integrity
  • Wed – Bodyweight Strength, Work Capacity
  • The – Short Endurance, Chassis Integrity
  • Fri – Rest Day

Weeks 5-6

  • Mon – Strength, Upper Hypertrophy (gym-based)
  • Tue – Work Capacity (multi-modal), Chassis Integrity
  • Wed – Rest Day
  • Thu – Strength, Upper Hypertrophy (gym-based)
  • Fri – Short Endurance, Chassis Integrity

Weeks 7-8

  • Mon – Strength, TAC SEPA, Upper Hypertrophy
  • Tue – Work Capacity (Multi-Modal), Chassis Integrity
  • Wed – Short Endurance, Chassis Integrity
  • Thu – Strength, TAC SEPA, Upper Hypertrophy
  • Friday – Work Capacity (Multi-Modal), Chassis Integrity

Common Questions:

How long are the training sessions?
60-70 minutes.

What if I miss a session?
Start again where you left off. Don’t skip ahead.

I don’t work a 5 on, 2 of schedule. How should I train?
For weeks 1-6, try to train 4 days in a row and get 3 full days of total rest. For weeks 7-8 try to train 5 days in a row and get 2 full days of total rest. It’s okay if you have to split up your rest days. Do your best given your schedule. You may have to train on a off-duty day and rest on a duty day.

I work 10-12 hour shifts. When should I train?
Before your work day begins. This is the only time you can count on.

How do I know if I’m fit enough to start this plan?
Under the “Sample Training” tab, you’ll find Week 1 of this training plan. Complete this week of training. If you survive, you’re ready for the rest of the program.

But I’ve never lifted weights before….
Time you started! The weight lifting exercises in this training plan are not complicated or super unique. On our Exercise page you’ll find videos and explanations of unfamiliar exercises … start there and also search youtube and other resources for exercise tips. Be resourceful. For the barbell-strength exercises, start light and be smart. Keep at it you’ll get stronger. There’s no hurry.

What does 2/4x Pull Ups mean?
2x for female athletes, 4x for men.

What does 15/25# mean?
Female athletes use 15#, male athletes use 25#.

Unfamiliar exercises?
Click HERE.

I’m overweight. What about diet/nutrition?
Click HERE for our nutritional guidelines?

Some exercises call for kettle bells and some for dumbbells. What if I just have dumbbells?
Every exercise that calls for kettlebells can be completed with dumbbells, and vice versa. You may have to convert the loading, so if the plan calls for kettlebell swings at 16kg, and you only have dumbbells, use a 35# dumbbell. Be resourceful.

What if I have more questions?
Email rob@mtntactical.com

Questions? Email coach@mtntactical.com

Required Equipment

- Fully equipped commercial gym
- Foam Roller
- Watch with stop watch and repeating countdown timer. Timex Ironman is best.
- Jump Rope
- 2 cones to mark shuttle distances (optional)

 

Sample Session

Below is Week 1 from the LE OnRamp Training Plan:

***********

SESSION 1

Obj: Strength, Work Capacity

Warm up:

3 Rounds

  • Jump Rope 1 Minute

  • 3/5x Push ups

  • 2/3x Chin ups

  • 10x Air Squats

  • Instep Stretch


Training:

(1) 10 Rounds

  • 6x Air Squats

  • 3x In-Place Lunges

  • 3x Jumping Lunges

  • 3x Squat Jumps

  • 6x Poor Man’s Leg Curl (1-Leg)


(2) 10 Rounds

  • 1/2x Pull Up

  • 3/6x Bench Dip

  • 5/8x Push up

  • 8x Situps


(3) 5 Rounds

  • 30 Second 40-foot shuttle

  • 30 Second rest


(4) 3 Rounds

  • Foam Roll Legs and Lower back

  • Lat + Pec Stretch


********

SESSION 2

Obj:  Work Capacity, Chassis Integrity

Warm Up:

3 Rounds

  • 4-Square Drill

  • 10x Air Squats

  • 10x Push ups

  • Instep Stretch


Training:

(1) 5 Rounds for Time

  • Run 200m

  • 5x Burpees

  • 10x Situps


(2) 15 Minute Grind

  • 5x Kneeling Plate Half Moon @ 25#

  • 5x Slasher @ 12/16kg

  • 5x Power Clean + Push Press @ 45/65#


(3) 3 Rounds

  • Foam Roll Legs and Low Back

  • 5x Shoulder Dislocate

  • ************


SESSION 3

REST DAY

************

SESSION 4

Obj: Endurance,  Chassis Integrity

Training:

(1) Run 1 Mile

Rest 5 Minutes

(2) Run 1 Mile

(3) 10 Minute Grind

  • 10/10 Standing Founder

  • 10/10 Low Back Lunge

  • 10/10 Kneeling Founder

  • 10x Face Down Back Extension


(3) 3 Rounds

  • Hip Flexor Stretch

  • Instep Stretch

  • Frog Stretch


************

SESSION 5

Obj: Strength, Work Capacity

Warm up:

3 Rounds

  • Jump Rope 1 Minute

  • 3/5x Push ups

  • 2/3x Chin ups

  • 10x Air Squats

  • Instep Stretch


Training:

(1) 10 Rounds

  • 6x Air Squats

  • 3x In-Place Lunges

  • 3x Jumping Lunges

  • 3x Squat Jumps

  • 6x Poor Man’s Leg Curl (1-Leg)


(2) 10 Rounds

  • 1/2x Pull Up

  • 3/6x Bench Dip

  • 5/8x Push up

  • 8x Situps


(3) 5 Rounds

  • 30 Second 40-foot shuttle

  • 30 Second rest


(4) 3 Rounds

  • Foam Roll Legs and Lower back

  • Lat + Pec Stretch

  • Hip Flexor Stretch