Panther

$49.00

• 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity.
• 5th plan in our “Big Cat” series of tactical training for Urban Fire/Rescue Athletes
• Chassis Integrity, TAC SEPA and Stamina are also trained
• Deploys our most recent tactical programming approach for Fire/Rescue Athletes
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Panther Overview

Panther is the 5th and last plan in our “Big Cat” series of tactical Fire/Rescue Training Plans. Panther is a 4 day/week, 6-Week cycle, for 24x Sessions Total.

Here is the order we recommend you complete our Fire Rescue “Big Cat” series of plans:

Panther deploys our most recent iteration of Fluid Periodization, and is a “balanced” cycle – training Strength, Work Capacity, TAC SEPA and Chassis Integrity in equal proportions across the cycle.

Some Specifics:

Strength
With Panther we unload the athlete and deploy bodyweight strength. For the upper body and core, we use assessments and follow on progressions for hand release push ups, strict pull ups and pull up bar heel taps. We use our Leg Blaster progression for lower body strength

Work Capacity
Running and shuttle focused this cycle. Monday’s work capacity effort will be focused on a 1.5 mile running assessment and follow-on 800m repeats. Wednesday’s effort is built around 300m shuttles – you do these the first 3 weeks unloaded and the last 3 weeks in wearing your SCBA, 25# weight Vest or 25# back pack.

TAC SEPA/Chassis Integrity
Each is trained twice a week.

Here is the Weekly Schedule:

  • Monday: 1.5 Mile Run Assessment or 800m Repeats, TAC SEPA
  • Tuesday: Bodyweight Strength, Chassis Integrity
  • Wednesday: 300m Shuttle Repeats, TAC SEPA
  • Thursday: Bodyweight Strength, Chassis Integrity

Required Equipment

  • Barbell and Plates, Dumbbell/Kettlebells
  • Pull Up Bar
  • Sandbags (40/60/80 Pound)
  • Parking Lot/Open Garage Bay for Shuttle Sprints
  • Track, or known distance for 1.5 mile run and 800m repeats
  • SCBA Pack, 25# Back Pack or 25# Weight Vest
  • Foam Roller

*** Note: Many of the weight training exercises in the plan can be completed with either a barbell and plates, or dumbbells/kettlebells. For example, if the session calls for power cleans, and your station doesn’t have a barbell/plates, you can substitute dumbbells and complete hang power cleans instead.

When & Where to Train
We recommend Fire/Rescue Athletes train at their fire or duty stations. For a 24 hours shift, we specifically recommend you train early in the morning the day your shift begins, and again early in the morning the day your shift ends. Why? So others can see you training, and see that it can be done. As well, training during these times will help limit your work-specific training to the work place, and help address the burden of constant fitness over the course of your career.

Questions?
rob@mtntactical.com

Sample Training

Below is Week 1 from the training plan:


**********


SESSION 1


Obj: Work Capacity, TAC SEPA


Warm Up:


4 Rounds




  • 10x Squats

  • 10x Push Ups

  • Run 100m

  • Instep Stretch


Training:


(1) Run 1.5 Miles for Time


RECORD FINISH TIME


(2) 5 Rounds




  • TAC SEPA - Tactical Pro Agility Drill

  • Rest 45 Seconds


(3) Repeat (2) wearing SCBA, 25# Weight Vest or 25# Back Pack


(4) Foam Roll Legs/Low Back


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


SESSION 2


Obj: Strength, Chassis Integrity


Warm up:


3 Rounds




  • 10x Squats

  • 5x Hand Release Push Ups

  • 10x Sit Ups

  • 1x Pull Up

  • 5x Shoulder Dislocate

  • Instep Stretch


Training:


(1) Max Rep Strict, Dead Hang Pull Ups


- Athlete can rest in the bottom, hang position but can’t take his/her hands off the bar or step on a box/bench/ground. Be Strict! - no kipping or bucking.


(2) Hand Release Push Ups - Maximum Reps in 60 Seconds


- Athlete may stop and rest … just keep working for the entire 60 seconds and get as many as possible


(3) Pull Up Bar Heel Taps - Max Reps in 60 Seconds


- Athlete may stop and rest … just keep working for the entire 60 seconds and get as many as possible


RECORD REPS FOR (1)-(3). REST 2-4 MINUTES BETWEEN EVENTS


(4) 10 Rounds




  • Mini Leg Blaster

  • 25% Max Rep Pull Ups


(5) 15 Minute Grind




  • Sandbag Pick Up & Carry @ 60/80#

  • 5x Standing Slasher to Halo @ 12/16kg

  • 10x Hinge Lift @ 65/95#


(6) Foam Roll Legs/Low Back


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


SESSION 3


Obj: Work Capacity, TAC SEPA


Training:


(1) 4 Rounds




  • 300m Shuttle every 2:30


(2) 5 Rounds




  • TAC SEPA - Tactical Pro Agility Drill

  • Rest 45 Seconds


(3) Repeat (2) wearing SCBA, 25# Weight Vest or 25# Back Pack


(4) Foam Roll Legs/Low Back/Upper Back


Comments:


No warm up today by design. Go right to the 300m shuttles. The faster  you finish your shuttle, the more rest you’ll get before the next round. Aim for 1:15 seconds or more rest per round.


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


SESSION 4


Obj: Strength, Chassis Integrity


Warm up:


3 Rounds




  • 10x Squats

  • 5x Hand Release Push Ups

  • 10x Sit Ups

  • 1x Pull Up

  • 5x Shoulder Dislocate

  • Instep Stretch


Training:




  • (1) 5 Rounds

  • 35% Hand Release Push Ups

  • 35% Pull Up Bar Heel Tap

  • Hip Flexor Stretch


(2) 10 Rounds




  • Mini Leg Blaster

  • 25% Max Rep Pull Ups


(3) 15 Minute Grind




  • Sandbag Pick Up & Carry @ 60/80#

  • 5x 1-Sided Dead Lift @ 75/95#

  • 15/15 Low Back Lunge


(4) Foam Roll Legs/Low Back


Comments:


Use SESSION 2 assessment results to calculate today’s reps for the hand release push ups, pull ups and pull up bar heel taps.


So, if you scored 15 pull ups at SESSION 2’s Assessment, today you’ll do 15 x .35 = 5.25 = 5 Pull Ups each round for Part (1).

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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

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