SWAT/SRT Glock: Balanced Base Fitness

Glock requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc, a track or running area with known 1.5 mile and 800m distances, and a repeating countdown timer (smartphone will work).

SESSION 1
OBJ: Strength, Work Capacity

Warm Up
3 Rounds:

• Dumbbell Complex - 15/25#
• Instep Stretch
• Lat + Pec Stretch

Training
6 Round Grind

• Craig Special - DB/KB - increase load each round until 3x is hard, but doable
• 5x Kneeling Curl to Press - Increase load each round until 5x is hard, but doable
• 5x Walking Lunge - Increase load each round until 5x is hard, but doable
• 3x6 Pull Ups
• Hip Flexor Stretch

“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds. Expect 25-30 minutes to complete all 6 rounds.

8 Rounds

• 150m Shuttle every 1:15

Faster you finish, the more rest you get before the next round starts.

1 Round

• Foam Roll Legs, Low Back

SESSION 2
OBJ: Endurance Assessment

Warm Up
4 Rounds:

• 10x Squats
• 5x Hand Release Push Ups
• 5x In-Place Lunges
• Run 100m
• Instep Stretch

Training
Loaded Run Assessment

• Run 1 Mile for Time wearing 25# Weight Vest or Individual Body Armor

RECORD FINISH TIME

2 Rounds

• Instep Stretch
• Hip Flexor Stretch
• Lat + Pec Stretch

SESSION 3
OBJ: Tactical Agility, Chassis Integrity

Warm Up
4 Rounds:

• 5x Squats
• 5x Squat Jump
• 5x Hand Release Push Ups
• 5x Clapping Push Ups
• Instep Stretch

Training
4 Rounds

• Tactical Agility Sandbag Serpentine - 60# Sandbag
• Rest 60 Seconds between efforts

4 Rounds Grind ...

• 5x Sandbag Squat Thrust - 40/60# Sandbag
• 10x Sandbag Good Morning - 40/60#

“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds.

SESSION 4
OBJ: Strength, Work Capacity

Warm Up
3 Rounds:

• Dumbbell Complex - 15/25#
• Instep Stretch
• Lat + Pec Stretch

Training
6 Round Grind

• 3x 2-Handed Dumbbell/Kettlebell Clean + Strict Press - increase load each round until 3x is hard, but doable
• 5x Renegade Rows - increase load each round until 5x is hard, but doable
• 5x Dumbbell/Kettlebell Front Squat - Increase load each round until 5x is hard, but doable
• 15ft Rope Climb or 4x Chin Up - Climb the rope if you have one.
• Pigeon Stretch

“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds. Expect 25-30 minutes to complete all 6 rounds.

10 Minute AMRAP (As Many Reps as Possible)

• Sandbag Toss & Chase - 40/60#

RECORD REPS

2 Rounds

• Toe Touch Complex
• Frog Stretch

SESSION 5
OBJ: Chassis Integrity, Endurance

Warm Up
Training
4 Round Grind ...

• 5x Sandbag Squat Thrust - 40/60#
• 5x Keg Lift - 40/60# Sandbag
• 10x Sandbag Good Morning - 40/60#

“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds

Moderate Run

• Run 30 Minutes, Moderate Pace

“Moderate” = comfortable but not easy

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?

• Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
• Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
• Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com