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 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
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.