Description
This 8-Week Training plan is designed to build a solid level of “Base Fitness” for unfit to moderately fit Law Enforcement Athletesin 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.
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 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/mid-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.
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 SCHEDULE
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 kettlebells 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.
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.