SWAT/SRT Ruger

$49.00

• 6-week, 4 sessions/week (24 Total training sessions) plan with an emphasis on Strength and Work Capacity.
• Chassis Integrity, TAC SEPA, Endurance and Stamina are also trained
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

“Ruger” is the first plan in our weapons maker series of plans for full time SWAT and SRT Teams.

Ruger deploys our most recent programming theory for LE SWAT/SRT Athletes.

The theory in general is built around training 6 mission-direct fitness attributes:

1) Relative Strength – strength per bodyweight
2) Work Capacity – horse power for short, intense, dangerous events
3) Chassis Integrity – mission-direct midsection training which transfers to the job
4) TAC SEPA – Tactical Speed, Explosive Power and Agility
5) Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day

6) Endurance – Especially needed for SWAT/SRT Units with rural mission sets.

Ruger is a 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity. Chassis Integrity, TAC SEPA, Endurance and Stamina are also trained, but the emphasis for Ruger is strength and work capacity.

Here is a typical weekly training schedule:
Day 1: Strength, Work Capacity
Day 2: TAC SEPA, Chassis Integrity
Day 3: Strength, Work Capacity

Day 4: Endurance, Chassis Integrity

Required Equipment
  • Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
  • Sandbags (40/60/80 Pound)
  • Flat Bench
  • Bench/Box for Step Ups
  • Parking Lot/Open Garage Bay for Sprints
  • 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 unit doesn’t have a barbell/plates, you can substitute dumbbells and complete hang power cleans instead.

When & Where to Train

We recommend LE Athletes train at their duty stations, directly before their shift or duty day. Why? So others can see you training, and see that it can be done. Who knows – they might join you and together you’ll begin to build a culture of fitness at your unit.

As well, training at your duty station, directly before your duty day 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?
Email: rob@mtntactical.com


Required Equipment

Required Equipment


  • Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells

  • Sandbags (40/60/80 Pound)

  • Flat Bench

  • Bench/Box for Step Ups

  • Parking Lot/Open Garage Bay for Sprints

  • Foam Roller

Sample Training

SESSION 1

Obj: Strength, Work Capacity

Warm Up:
3 Rounds


  • Barbell Complex @ 45/65#

  • Instep Stretch

  • 5x Shoulder Dislocate


Training:

(1) Work up to 1RM Box Squat



- Record Result

 


(2) Work Up to 1RM Push Press



- Record Result

 


(3) 17 Rounds, Every Minute on the Minute ….


  • Rounds 1-5: 6x Power Clean @ 75/115#, then 6x Burpees

  • Round 6 - Total Rest

  • Rounds 7-11: 6x Power Clean @ 75/115#, then 6x Burpees

  • Round 12 - Total Rest

  • Rounds 13-17: 6x Power Clean @ 75/115#, then 6x Burpees


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

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

SESSION 2

Obj: TAC SEPA, Chassis Integrity

Warm up:

3 Rounds


  • 10x Squats

  • 5x Squat Jumps

  • 10x Push Ups

  • 3x Clapping Push Ups

  • 4x 40-foot shuttle

  • Instep Stretch


Training:

(1) 5 Rounds


  • TAC SEPA Stacked Box Agility Drill

  • Walk back to Start




(2) Repeat (1) wearing 25# Weight Vest or IBA

 


Start lying prone on the ground

Hop up, sprint 25m

At 25m, turn 180 and drop to Prone.



Hop up, sprint back to start

 




(2) Repeat (1) wearing 25# weight vest or IBA, and carry 10# Sledge, Dumbbell or Rubber Rifle

 


(3) 20 Minute Grind …


  • 6x Sandbag Getups @ 40/60#

  • 6x Sandbag Toss & Chase @ 40/60#

  • 3x Standing Keg Lift @ 40/60# Sandbag


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

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

SESSION 3

Obj: Strength, Work Capacity

Warm Up:

3 Rounds


  • Barbell Complex @ 45/65#

  • Instep Stretch

  • 5x Shoulder Dislocate


Training:

(1) Work up to 1RM Front Squat



- Record Result

 


(2) Work Up to 1RM Weighted Pull Up



- Record Result

 


(3) 10 Rounds


  • 40 Second Touch/Jump/Touch

  • 20 Seconds Rest


*** Rest 3 Minutes

(4) 4 Rounds


  • 300m Shuttle every 2:30


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

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

SESSION 4

Obj: Endurance, Chassis Integrity

Training:

(1) Run 4 Miles, Moderate Pace



Moderate = Comfortable, but not easy

 


(2) 15 Minute Grind ….


  • 15/15 Standing Founder

  • 8x Hinge Lift @ 75/115#

  • 15/15 Kneeling Founder

  • 8x GHD Back Extension or Face Down Back Extension


(3) Foam Roll Legs/Low Back
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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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