The Urban Conflict Pre-Deployment Training plan is a 6-week, 5 day/week training program mission-specifically designed to prepare military and other athletes for deployment to urban conflict areas such as Syria, Iraq and the urban parts of Afghanistan and Africa.
This plan specifically trains athletes for the following fitness attributes demanded in urban operations:
- Short Distance Sprinting/Cutting across danger zones under load
- Level changes and upper body pushing/pulling – wall jump and dismount, climing through windows, low crawl, etc.
- Intense 3-5 minute efforts such as a rolling firefight and casualty evacuation
- Low Back and Chassis Integrity Strength and Strength endurance for muliple hours/days under load of a plate carrier
- Leg Strength and Explosive Power
- Mental and Physical endurance and stamina – Urban warfare is considered to be the most demanding form of combat
This training plan deploys mission-specific work capacity assessments and follow-on progressions, and thus automatically scales to the incoming fitness of each athlete. The 6th week of the plan is an unload/taper work, so this plan can be completed directly before deployment.
- Monday: Work Capacity (loaded shuttle repeats from prone), Tactical Agility, Chassis Integrity
- Tuesday: Strength, Multi-Mode Endurance & Stamina
- Wednesday: Tactical Agility, Speed and Explosive Power, Work Capacity
- Thursday: Strength, 1-mille Ruck Run Assessment or 400m Ruck Run repeats at 45#
- Friday: Multi-mode Endurance/Stamina + Easy unloaded run.
This is the first version of this training program, built May 2017.
What equipment is required?
This is a limited equipment training plan – designed to be complete at any SOF or line unit with resourceful leadership.
- Ruck and 45# filler/load
- 25# Weight Vest or IBA which can be loaded to 25#
- Sandbag (40# women, 60# men). The plan is built so 1x sandbag is needed for every 2 athletes training.
- 2x 20/24″ Plyo Boxes
- Step Up Box or Bench (15-18″ high)
- Pull Up Bar
Who is this plan appropriate for?
This is an intense training plan not appropriate severely de-conditioned athletes. It is appropriate relatively fit athletes with deployment orders to urban conflict areas
How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.
Can I see a sample of the training?
Click the “Sample Training” Tab above to see the entire first week of programming.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
My unit doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own using an old duffle bag. Be resourceful.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calulator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.