The “Pirate” training packet of plans deploy MTI’s Fluid Periodization programming to build the day-to-day fitness training requirements of multi-mission military and law enforcement units with a SCUBA, water rescue, etc. mission set.
The five plans in this series are mission-specifically designed as day-to-day programming for Air Force Special Tactics, Marine Reconnaissance, and Raiders, Navy SEAL’s and EOD, SF Dive Teams, Rescue Swimmers, BORSTAR, etc.
The programming effectively balances swimming/finning endurance with land-based endurance, strength, work capacity, and chassis integrity fitness demands.
Each plan has a focus for increasing speed and/or endurance in the water while continuing to develop the other attributes with our tried and tested progressions.
The training plans in this packet are designed as day to day programming for units with water-based mission sets. These plans are not designed for those preparing for a water-based selection or school. See our selection and/or school specific plans if you will be attending a school/selection in the near future. (BUD/s, BORSTAR, MARSOC A&S, etc.)
Each plan is scheduled for training 5x/week, for 6-7 weeks. Do the plans in order, with a week of total rest between plans.
3) Black Beard
5) Madame Cheng
INDIVIDUAL PLAN OVERVIEW
The Military On Ramp Training Plan establishes base fitness for the follow-on plans.
The first plan in the packet, Barbossa aims to increase swimming speed based on 500m swim assessments as well as refresh on water survival through treading and 25m underwater crossovers.
We’ll develop full body strength via our TLU Strength Progression, trained 2x/weekly along with short, intense repeat work capacity events. Chassis Integrity and Tactical Speed are trained 1x/week each.
Land based endurance is focused on developing the aerobic base for mid to long distance running at moderate pace.
Black Beard transitions to finning speed for the water-based endurance. It utilizes intervals based on 3x 1500m fin assessment at the beginning, middle, and end of the plan. It deploys our Density Strength Progression with a focus on Craig Specials and Push Press.
The work capacity efforts are longer in Black Beard, ranging from 20-30 minutes. You will rotate through work capacity efforts, with one assessed and trained weekly. Expect burning legs and burning lungs.
Chassis Integrity is trained 1x/week, and we transition to Tactical Agility with level and direction drills under load.
The land based endurance deploys a short ruck run assessment and follow on intervals to maintain speed under the ruck.
The third plan in the packet, Captain Morgan will develop swimming aerobic base. Starting at 2,000m and working up to a 2,500m swim, these efforts are intended to be conducted at moderate intensity.
We’ll move to two classic lifts, Bench Press and Back Squat, for our Super Squat Strength Progression. The Super Squat progression is percentage based, 1×20 effort. We’ve found that the time under tension (you can’t rack the barbell!) has great effect on increasing strength. These are hard.
Work Capacity is trained 2x/week in varying time domains with repeat efforts. Back to back work cap efforts train the body to recover quickly and increase your metabolic capacity.
In Captain Morgan, we’ll train both Tactical Speed and Agility – linear speed, direction change, and level change. Chassis Integrity is trained 1x/week to maintain core strength.
The final plan of the packet, Madame Cheng deploys our Gym Based Endurance in conjunction with finning, running, and rucking for a heavy endurance focus.
We combine finning and running in a modified Brick format – you will conduct a moderate distance fin, followed immediately by a unloaded run once a week. You’ll also train moderate pace rucking, working up to 8 miles by the end of the cycle.
Gym Based Endurance is trained 1x/week with a long effort at 40-60 minutes. These are constant movement efforts utilizing dumbbell/barbell exercises, sand bag exercises, running, step ups, box jumps, etc.
Madame Cheng also includes strength training 2x/week utilizing the RAT 6 Progression, focusing on the Hinge Lift and heavy Thrusters.
The price for this packet of plans represents about 30% savings over the combined price of the individual plans.
- Fully-Equipped Functional Fitness Gym
- 25# Weight Vest or IBA
- Pool of known distance
You can also click on the individual plans above to see the required equipment for each specific training plan.
What order should the plans be completed it?
We recommend the order listed above. This is the way we completed them at MTI.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes – click on each individual training plan above, then click the “Sample Training” tab at the plan product page to see sample training.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?