mi-usaf-tacp-training-plan

USAF TACP Training Plan

$59.00

• 8 Week, 6x day/week training plan specifically for USAF TACP Technical School
• Includes focused PAST training, as well as intensive rucking, running, calisthenics, and “mini events”
• Complete directly before school in order to arrive at school prepared.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

8-week,6-day a week, often 2x/day training program specifically designed to prepare athletes for the US Air Force Tactical Air Control Party Technical School (USAF TACP). The plan is designed to be completed the 8 weeks directly prior to your course start week.

PROGRAM DESCRIPTION

This program follows a general format and gets progressively harder each week, until week 8, when the training tapers down into the start of School.

The plan is “sport specific” to the fitness demands you’ll face at TACP school – specifically PAST preparation, bodyweight work capacity “smoke sessions,” running, swimming and rucking. It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during school.

The plan includes:

  • Focused Testing and progressive training for the USAF PAST
  • Light (50#) and Heavy (65#) Rucking
  • Bodyweight Work Capacity Smokers
  • Distance Running
  • Focused Sprinting with and without body armor
  • Intense core,  mobility, and stabilzer strength training for durability
  • Intense “mini events” to prepare you for the long days

The plan has 48 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off.

Questions? Email coach@mtntactical.com

Required Equipment

• GPS-enabled Watch.  A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.
Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers
60# and 80# Sandbag. We sell sandbags here (http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag) or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
• ALICE Ruck or same ruck you will use at selection, 65# of filler
• 10# Sledge hammer or dumbbell. You’ll carry this while rucking.
• Pair of 25# Dumbbells
• Swim Goggles
• Foam Roller
• Body Armor

Kudos

Just wanted to let you know I followed your USAF TACP plan and supplemented some weight training prior to the ALO assessment.


Not only did I feel confident in my training during the extended training sessions, but I was selected out of a large pool of candidates. - D


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Sample Session

SESSION 19 - AM
Obj: PAST Work


TRAINING

(1) 5 Rounds Pull ups
40% of your Max Reps
Scored on SESSION 1
Every 60 Seconds,
then... 1 Round, Max Reps Pull-ups in 60 seconds


(2) 5 Rounds Situps
40% of your Max Reps
Scored on SESSION 1
Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds

(2) 5 Rounds Push-ups
40% of your Max Reps
Scored on SESSION 1
Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds

(3) 4 Rounds
Run 800m at Interval Pace based on SESSION 1 1.5-mile Run Time
Rest 2 Minutes between runs

SESSION 19 - PM
Obj: 50# Ruck Work

(1) 4 Rounds
1 Mile Ruck at Interval Pace based on SESSION 1 Ruck time. (50# Ruck + 10# Sledge/dumbbell)

Rest 5 Minutes between Rucks

*******************
SESSION 20 - AM
Obj: SWIM POOL PFT Work


Warm Up: 
200m freestyle, easy pace

TRAINING

(1) 4 Rounds
250m Swim at Interval based on SESSION 1 500m Swim Time
Rest 2 minutes

SESSION 20 - PM


Obj: 6 Mile Run Work


Training:

(1) 4 Rounds
2 Mile Run at Interval Pace based on SESSION 2, 10 Mile time

***************
SESSION 21
Obj: Work Capacity


Training:

(1) 2 Rounds
20x Air Squats
20x In-Place Lunges
20x Push ups
20x Leg Lifts
60 Sec. Front Plank
20x Diamond Push ups
20x Flutter Kick
30 Sec. Side Plank each side
20x Bicycle Crunch
20x Wide Arm Push up
20x Sit up
20x Pull Ups
20x Dips

Then immediately ...

Run 4 Miles for Time

RECORD FINISH TIME  AND COMPARE TO SESSION 15.

**************
SESSION 22
Obj: Work Capacity, Core

Warm up:
3 Rounds
4x Walking Lunges
8x Push-Ups
8x Sit-Ups
Instep Stretch

(1) 4 Rounds wearing
     Body Armor
300m Shuttle Every 2:20

Rest 3-5 Minutes

(2) 8 Rounds - Every 90 seconds, 10% + 2 rep of max reps SBGU @ 80# from Session 5 Test Result (round up)

(3) 4 Rounds
10x Ankles to Bar
10x EO’s
70 Sec Sandbag Farmer’s
   Carry @ 60# Sandbag

(3) 2 Rounds
Shoulder Blaster
Hip Flexor + Pigeon
   Stretch
Foam Roll legs and low
   back


SESSION 22 - PM
Obj: 65# Ruck Work


(1) 4 Rounds
2 Mile Ruck at Interval Pace based on SESSION 5, 10 Mile  Ruck Time. (65# Ruck + 10# Sledge/dumbbell)


Rest 5 Minutes between Rucks

****************
SESSION 23
Obj: Endurance


Run 9 Miles at Recovery Run Pace based on SESSION 2 6-Mile run Time.

*****************
SESSION 24
Obj: Mini Event - 180 Minutes

Training:

(1) Ruck 6 Miles
Load - 50# + 10 lb Rubber Rifle/Sledge/Dumbbell


30 Minute AMRAP
5x Sandbag Clean and
     Squat @ 60#
5x Scotty Bobs @ 25#
Run 200m With Sandbag

Run 4 Miles

(4) 30 Minute AMRAP
5x Sandbag Clean and
     Squat @ 60#
5x Scotty Bobs @ 25#
Run 200m With Sandbag

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: support@mtntactical.com