Tiger

$49.00

• 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity.
• 4th plan in our “Big Cat” series of tactical training for Urban Fire/Rescue Athletes
• Chassis Integrity, TAC SEPA and Stamina are also trained
• Deploys our most recent tactical programming approach for Fire/Rescue Athletes
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Fire Rescue Tiger Overview

Tiger is the 4th plan in our “Big Cat” series of tactical Fire/Rescue Training Plans. Tiger is a 4 day/week, 6-Week cycle, for 24x Sessions Total.

Here is the order we recommend you complete our Fire Rescue “Big Cat” series of plans:

  • 1) Jaguar
  • 2) Leopard
  • 3) Lion
  • 4) Tiger
  • 5) Panther

Tiger deploys our most recent iteration of Fluid Periodization, and is a slight emphasis on work capacity. Strength, TAC SEPA and Chassis Integrity are also trained in this cycle.

Some Specifics:

Strength
With Tiger we deploy our Density strength programming methodology built around the bench press, hang squat clean and weighted pull up. Two days/week, you’ll complete 90 second density intervals of 4 reps of these exercises at increasing percentages of your 1RM.

Work Capacity
Tiger trains work capacity 3x/week alternating between 20-minute AMRAP efforts of loaded step ups and 25m shuttles, hard 5-minute repeats of sledge hits on a tire and burpees, and paced 4-5 minute interval repeats of dumbbell/kettlebell 1-Arm Clean + Push Presses or snatches. 

TAC SEPA
Agility drills with level changes and shuttles/Sprints.

Chassis Integrity
Just one time a week this cycle.

Here is the Weekly Schedule:

  • Monday: Density Strength, Work Capacity (step up/shuttle AMRAP)
  • Tuesday: TAC SEPA, Work Capacity (Sledge Hit/Burpee Intervals)
  • Wednesday: Density Strength, Chassis Integrity
  • Thursday: TAC SEPA, Work Capacity (1-Arm Clean + Push Press/Snatch Intervals)

Required Equipment

  • Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
  • Sandbags (40/60/80 Pound)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
  • Old Backpack
  • 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 complete hang power cleans instead.

When & Where to Train
We recommend Fire/Rescue Athletes train at their fire or duty stations. 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.

Questions?
rob@mtntactical.com

Required Equipment

Required Equipment




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

  • Sandbags (40/60/80 Pound)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

  • Old Backpack

  • 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 complete hang power cleans instead.

Sample Training

Tiger WEEK 1 Sessions below:

*******

SESSION 1

Obj: Strength, Work Capacity

Warm up:

3 Rounds

  • 5x Hang Squat Clean @ 45/65#

  • 5x Scotty Bobs @ 15/25#

  • 1/2x Pull Ups

  • Instep Stretch

  • 5x Shoulder Dislocates


Training:

(1) Work up to 1RM Bench Press

(2) Work up to 1RM Hang Squat Clean

(3) Work up 1RM Weighted Pull Up

RECORD FINISHING LOADS

(2) 20 Minute - As Many Rounds as Possible wearing SCBA, 25# Weight Vest or 25# Back Pack

  • 25x Step Ups

  • 6x 25m Shuttles (3x Round Trips)


Record Total Rounds to the nearest completed 1/2 Round

(3) Foam Roll Legs/Low Back

*********

SESSION 2

Obj: TAC SEPA, Work Capacity

Warm up:

3 Rounds

  • 10x Squats

  • 5x Box Jumps @ 20”

  • 5x Burpees

  • 4x 40-Foot Shuttles

  • Instep Stretch


Training:

(1) 5 Rounds

  • TAC SEPA - 50m Down/Back/Down Shuttle

  • Rest 45 Seconds


(2) Repeat (1) wearing 25# weight vest, SCBA or 25# Backpack

(3) 17 Rounds - Every Minute on the Minute

  • Rounds 1-5: 10x Sledge Hits on Tire, then 6x Burpees

  • Round 6: Rest

  • Rounds 7-11: 10x Sledge Hits on Tire, then 6x Burpees

  • Round 12: Rest

  • Rounds 13-17: 10x Sledge Hits on Tire, then 6x Burpees


(4) Foam Roll Legs/Low Back

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

SESSION 3

Obj: Strength, Chassis Integrity

Warm Up:

3 Rounds

  • 5x Bench Press @ 50/60/75% 1RM

  • Lat + Pec Stretch


Training:

(1) 5 Rounds, Every 90 Seconds ….

  • 4x Bench Press at 80% 1RM


(2) 3 Rounds

  • 4x Hang Squat Clean @ 50/60/75% 1RM

  • Instep Stretch


(3) 5 Rounds, Every 90 Seconds ….

  • 4x Hang Squat Clean at 80% 1RM


(4) 5 Rounds, Every 90 Seconds ….

  • 4x Weighted Pull Up at 60% 1RM


(5) 10 Minute Grind ….

  • 4x 1-Sided Dead Lift @ 15/25#

  • 4x Standing Keg Lift @ 40/60# Sandbag

  • 15/15 Standing Founder


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

***********

SESSION 4

Obj: Work Capacity, TAC SEPA

Warm Up:

3 Rounds

  • 5x 1-Arm Kettlebell/Dumbbell Clean + Push Press or Snatch (your choice) @12/16kg

  • 1x Pull Up

  • 10x Goblet Squats @ 12kg

  • Instep Stretch

  • 5x Dislocate


Training:

(1) 4 Rounds

  • 4 Min 1-Arm Kettlebell/Dumbbell Clean + Push Press or Snatch @ 16/20kg. (Alternate Arms Every 3-5 Reps)

  • 1 Minute Rest


(2) 5 Rounds

  • TAC SEPA - Under/Over/Under Agility Drill

  • Rest 45 Seconds


(3) Repeat (2) wearing 25# weight vest, SCBA or 25# Backpack

(4) Foam Roll Legs/Low Back

Comments:

Part (1) - you can use either a dumbbell (35/45#) or a kettlebell, and do either 1-arm clean and push press or snatch. Pacing is important here …. not reps. The goal is to work at a steady pace, for each work interval, and not put the dumbbell/kettlebell down.
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

Athlete’s Subscription Package

Sign Up

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