Smokejumper Selection Training Plan

$79.00

• 8 week plan
• Prepares athlete for Smokejumper Rookie Training Course
• High Intensity, including 6 days/week, three 2-a-day sessions
• Work capacity, smoke sessions, running & rucking, overall durability, stamina
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

The following is a sport-specific 8-week program specifically designed to prepare athletes for the Smokejumper Rookie Training Course. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your training start week.

This is a very intense program that includes training 6-day a week, with three 2-a-day training sessions per week. It contains high levels of volume and stress. The intensity of this training plan reflects the volume and intensity of Rookie Training. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed. The plan has 48 total Training Sessions.

This plan is “sport specific” to the specific fitness demands you’ll face at Rookie Training – specifically work capacity “smoke sessions,” running and rucking (moving with additional weight . It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during selection.

The plan includes:

  • – Focused Testing and progressive training for the Smokejumper PFT, including the heavy pack-out rucks
  • – Work Capacity Smokers 2-3x/week
  • – Sandbag Getups for work capacity, mental fitnes, and core strength
  • – Intense core, mobility, and stabilizer strength training for durability
  • – Upper body strength
  • – Multi-modal run events with and without weight
  • – Intense “mini events” to prepare you for the long days

Required Equipment


  • GPS-enabled Watch. A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.

  • Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers

  •  40#/60# and 60#/80# Sandbag. Females use 40# and 60#; Males use 60# and 80#. We sell sandbags here (http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag) or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.

  • ALICE Ruck or same ruck you will use at selection, up to 110# of filler

  • 10# Rubber Rifle, sledge hammer, tool, or dumbbell. You’ll carry this while rucking.

  •  Pair of 25# Dumbbells

  • Foam Roller

  • Step-up Bench (15-18 inches)

  • Pull-up bar

  • 24” Box/Bench/Platform

Sample Training

MONDAY
Obj: PFT Work
Warm up:
3 Rounds:
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch


Training:


(1) 4 Rounds, every 60 sec.
30% of max reps Pull-ups,
then...
Max reps Pull-ups in 60 sec.


(2) 4 Rounds, every 60 sec.
30% of max reps Push-ups
then...
Max reps Push-ups in 60 sec


(3) 4 Rounds, every 60 sec.
30% of max reps Sit-ups
then...
Max reps Sit-ups in 60 sec.


(4) 4 Rounds, every 60 sec.
30% of max reps Lunges
then...
Max reps Lunges in 60 sec.


(5) 2 Rounds
Run 800m at Interval Pace based on 1.5-mile Run Time
Rest 3 Minutes between runs


PM Session:
Obj: Long Run Work


(1) 3 Rounds
Run 2-mile interval at Interval Pace based on 8-mile Run Time
Rest 5 Minutes between runs


TUESDAY
AM Session:
Obj: Work Capacity


Warm-up:
3 Rounds:


Run 200m
10x Air Squats
10x Sit-ups
Instep Stretch

Training:


(1) 8 Rounds - one every 90 seconds:
10% of max reps Sandbag Get-ups with 60/80# Sandbag from SESSION 3 results


(2) 20 Rounds for time in a 45# pack or weight vest:
30x Step-ups
Run 100m


(3) 3 Rounds
5x Ankle to Bar
10x EOs
60 sec. Sandbag Farmer’s Carry - 40/60#


RECORD REPS AND TIME AND COMPARE TO SESSION 3.


PM Session:
Obj: Heavy Pack-out Work


(1) Ruck 3.5 miles for time on a flat course with 110# rucksack.


WEDNESDAY
Obj: Long Run

Training:
(1) Run 9 miles at Long Run Pace (pace per mile) based on 8-mile Run Assessment.


(2) 2 Rounds


Shoulder Blaster
Hip Flexor + Pigeon Stretch
Foam Roll legs and low back


THURSDAY
AM Session:
Obj: PFT Work

Warm up:
3 Rounds


8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

Training:

(1) 4 Rounds, every 60 sec.
35% of max reps Pull-ups,
then...
Max reps Pull-ups in 60 sec.


(2) 4 Rounds, every 60 sec.
35% of max reps Push-ups
Max reps Push-ups in 60 sec


(3) 4 Rounds, every 60 sec.
35% of max reps Sit-ups
then...
Max reps Sit-ups in 60 sec.


(4) 4 Rounds, every 60 sec.
35% of max reps Lunges
then...
Max reps Lunges in 60 sec.


(5) 3 Rounds
Run 800m at Interval Pace based on 1.5-mile Run Time
Rest 3 Minutes between runs


PM Session:
Obj: Light Pack-out Assessment


Training:


(1) Ruck 7 miles for time over hilly terrain with 85# rucksack.


FRIDAY
AM Session:
Obj: Work Capacity

Warm-up:
3 Rounds


Run 200m
5x Walking Lunges
10x Sit-ups
Instep Stretch

Training:

(1) As Many Rounds As Possible in 20 min of:
3x Sandbag Craig Specials - 40/60#
5x Burpees
10x Lunges
15x Sit-ups


(2) 2 Rounds
Shoulder Blasters
Instep Stretch
Foam Roll Legs/Low Back
Lat + Pec Stretch
Foam Roll Upper Back


(3) 8 Rounds
1x Depth Drop from 24” Box (Land softly as possible, knees bent, butt back)
Instep Complex


RECORD NUMBER OF ROUNDS AND COMPARE TO SESSION 5 and 10.


SATURDAY
Obj: 2-hour Mini-Event


(1) Run 5 miles in 40 minutes


(2) 3 Rounds
10x Push-ups
20x Air Squats
10x In-Place Lunges


(3) 5 Rounds
Run 1 mile in 8 minutes
20x Sit-ups
20x Flutter Kicks
20x Air Squats

Show More

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

Testimonials

June 22, 2015

Coach Shaul -

I moved to Jackson Wyoming for one reason; to train with a purpose.

After becoming a Lab Rat at Mountain Athlete I was able to train hard for my upcoming Smokejumper Rookie Training. Not only did your team help guide me in the right direction, the knowledge and skill level that was provided was absolutely incredible.

I saw unbelievable results within the first month and an increase in physical fitness each week of every operator session.

After switching to the Smokejumper Training Program, I saw obvious improvement in my fitness scores and rucking capabilities. The focus in mental and physical toughness helped to ready me for my upcoming Smokejumper Selection and played a significant role in my success.

With hard work and trust in your programming I was able to fulfill a lifelong goal and solidify a career that will take me long into the future. I will no doubt continue to incorporate operator programming into my morning PT sessions and help pass along the word to fellow jumpers and firefighters that I meet.

I have already introduced the first sandbag to our gym's collection. As a rookie I'm not sure if I've been thanked hated for that.

Thank you again for all of your hard work and dedication to the success of performance in the field.

Grant Davis
Redmond Smokejumpers
Show More

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.