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.
Fitness Programming Focused on
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.