Program Overview
Vodka represents the most recent evolution of our day to day programming for Law Enforcement Patrol Officers and Detectives.
This is a balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, tactical agility, upper body hypertrophy, and chassis integrity (functional core), and short-distance endurance. This is a balanced training plan and each of these fitness attributes are training in relatively equal amounts.
Week 7 in the plan is a taper/unload week.
The training sessions are designed to last 45-50 minutes.
This is Version 3 of Vodka, Updated December 2024.
Fitness Attributes
Strength
Vodka deploys barbell strength training and deploys a modified version MTI’s proven and intense, “Big 24” progression. Weeks 1-3, you’ll use the Big 24 progression to train MTI’s Barbell Complex. Weeks 4-7, you’ll use the Big 24 progression to train the Back Squat.
Work Capacity
Vodka deploys two work capacity events, a shuttle sprint (300m shuttle) and a gym-based multi-mode event. Each event “progresses” or gets harder throughout the training plan. You’ll train work capacity two times per week.
Chassis Integrity
Vodka trains chassis integrity 2 days/week, on the strength days. One day you’ll complete ARE Circuits which deploy an Anti-Rotation, Rotation, and Extension core strength exercise. One day/week you’ll train a Low Back Circuit which trains 3 extension exercises in the same circuit.
Tactical Agility
Trained one day per week, on Wednesdays.
Upper Body Hypertrophy
Shoulders, Back and Chest via superset circuits, two days a week.
Endurance
Trained via a 2-mile, moderate paced run, after agility, on Wednesdays.
Weekly Schedule
- Monday: Strength, Chassis Integrity
- Tuesday: Work Capacity, Upper Body Hypertrophy
- Wednesday: Tactical Agility, 2-mile run
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity, Upper Body Hypertrophy
Common Questions
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions?
Email: coach@mtntactical.com
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm up:
3 Rounds
Barbell Complex @ 45/65#
Training:
(1) 5 Rounds
Barbell Complex - Increase load each round and reach your Barbell Complex Max Load at Round 5
Heavy Barbell Complexes are an intense effort. See example loading below for a strong male athlete:
Example:
Round Load
1 85#
2 105#
3 115#
4 125#
5 135#
RECORD FINAL BARBELL COMPLEX LOAD
(2) 4 Round Grind …
5x Kneeling Plate Half Moon @ 25/35#
5x Kneeling Slasher to Halo @ 12/16kg
10x Dumbbell/Kettlebell Hinge Lift @ 35/45# dumbbells or 16/20kg kettlebells
“Grind” = equals work steadily, not frantically, through this circuit for 4 Rounds
(3) Foam Roll Legs, Low Back
**********************************
TUESDAY
SESSION 2
Obj: Work Capacity, Upper Body Hypertrophy
Warm Up:
4 Rounds
10x Squats
Training:
(1) 4 Rounds
300m Shuttle every 2:30
(2) 8 Rounds
8x Barbell Bent Over Row - Increase load each round until 10x is hard, but doable
8x Kettlebell Floor Press - Increase load each round until 10x is hard, but doable
(3) 2 Rounds
**********************************
WEDNESDAY
SESSION 3
Obj: Tactical Agility, Endurance
Warm up:
4 Rounds
Training:
(1) 4 Rounds
TAC SEPA Crawl/Sprint/Crawl/Sprint Drill
Rest 45 seconds between efforts
(2) Repeat (1) wearing Individual Body Armor or a 25# Weight Vest
(3) Run 2 Miles, Moderate Pace
“Moderate” = Comfortable but not easy
(4) 3 Rounds
Foam Roll Legs, Low Back
**********************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm up:
3 Rounds
Barbell Complex @ 45/65#
Training:
(1) 6 Rounds
Barbell Complex - See loading below
Rest as needed between rounds
Round Load
1 Max Load minus 30-40#
2 Max Load minus 20-30#
3 Max Load minus 10#
Example for Part (1) - assume your Barbell Complex finishing load from SESSION 1 was 135#. Below would be your loading today:
Round Load
1 95# (135 minus 40#)
2 115# (135 minus 20#)
3-6 125# (135 minus 10#)
(2) 4 Round Grind ...
10x Good Morning @ 45/65#
15/15 Low Back Lunge
15/15 Standing Founder
“Grind” = equals work steadily, not frantically, through this circuit for 4 Rounds
(3) Foam Roll Legs, Low Back
Comments:
Part (1)’s rounds 3-6 is an intense effort ... rest as needed between rounds. During the barbell complex, don't put the barbell down. You’ll have to fight.
**********************************
FRIDAY
SESSION 5
Obj: Work Capacity, Upper Body Hypertrophy
Warm up:
4 Rounds
10x Hinge Lift @ 65/95#
10x Goblet Squats @ 12kg
Training:
(1) 11 Minutes, As Many Rounds as Possible (AMRAP) ...
10x Hinge Lift @ 95/135#
Rest 20 Seconds
(2) 5 Rounds
Shoulder Blaster, Unloaded
4/8x Pull Ups (add weight if possible - i.e. you can get the prescribed weight with reps)
(3) 2 Rounds
Foam Roll Low Back
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: 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.
→ Deploy & Assess: 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.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
- Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
Yes. Click HERE.
Is it true you guarantee your stuff works?
Yes. 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.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
Do you have a mobile app?
Yes, we do. Available for IOS and Android.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?
- Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.
Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com