Description
Panther deploys our most recent Base Fitness programming theory for Fire/Rescue Athletes and is the fourth plan in the Big Cat Packet of plans for F/R Athletes. This programming is designed to meet the day-to-day fitness demands of full time Fire/Rescue personnel:
- Strength
- Multi-Modal Work Capacity
- Chassis Integrity (Functional Core) & Grip Strength
- Tactical Agility
Panther is a, 7 week, 4 session/week (28 Total Training Sessions) and has a slight strength and work capacity emphasis. The plan also trains chassis integrity and Tactical Agility
This is Version 2 of this training plan, updated November, 2020.
PROGRAMMING 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.
Tactical Agility
Not trained this cycle.
Chassis Integrity & Grip Strength
Two times/week with 3-exercise functional core exercises plus an integrated grip strength exercise.
WEEKLY SCHEDULE
- Day 1: Work Capacity, Tactical Agility
- Day 2:Strength, Chassis Integrity
- Day 3: Work Capacity, Tactical Agility
- Day 4: Strength, Chassis Integrity
Given the work scheduling differences amongst firefighters and other fire/rescue athletes, this training plan does not assign training days (Monday, Tuesday, etc.) but rather lists 4 training sessions per week and leaves it up to the individual athlete to schedule his/her fitness training. In general, we recommend Fire/Rescue Athletes train at their fire or duty stations as much as possible possible. 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.
Ideally, you’ll complete 4 trainings sessions per week. Obviously this is dependent on your unit’s duty schedule.
REQUIRED EQUIPMENT
-
- Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
- Sandbags: 40, 60, and 80 Pounds
- Flat Bench
- Bench/Box for Step Ups
- Parking Lot/Open Garage Bay for Sprints
- Climbing Rope
- Turnout Gear
- 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/or kettlebells and complete the dumbbell/kettlebell versions of the exercises. Be resourceful.
COMMON QUESTIONS
How long with the Training Sessions take?
The training sessions are designed to be completed in 60 minutes.
What does “4/8x” mean? How about “15/25#”?
The first number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women use 15# (pounds), Men use 25# (pounds)
What Equipment is Required?
- Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
- Sandbags: 40, 60, and 80 Pounds
- Flat Bench
- Bench/Box for Step Ups
- Parking Lot/Open Garage Bay for Sprints
- Climbing Rope
- Turnout Gear
- Foam Roller
What if I miss a training day?
Ideally, you will train 4 days per week, and take 3 full days off for rest or active recovery. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
The programming is progressive – it builds upon itself – and the training sessions are designed to be completed in order.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
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.