Description
Whiskey is the 1st Plan in our “Spirits” packet of plans for full-time LE Patrol Officers and Detectives.
Whiskey is a 7-week, 5 Day/week, balanced training cycle. This training plan concurrently trains total body strength, upper body hypertrophy, work capacity, endurance, and Chassis Integrity (functional core strength).
This is Version 2 of the plan, updated March 2019.
Strength
Whiskey’s strength work is deploying MTI’s “Density” strength progression methodology. Density is an efficient, percentage-based strength progression which has been deployed in MTI programming for several years. Whiskey’s version of Density progression is barbell based, and built around the following four strength training exercises:
- Back Squat
- Bench Press
- Power Clean + Push Press
- Weighted Pull Ups
- Whiskey trains strength two days per week, Tuesdays and Thursdays.
Upper Body Hypertrophy
A large, muscular, upper body can be a deterrent for Patrol Officers and Detectives. Whiskey trains upper body hypertrophy (mass) two days per week.
Work Capacity
Whiskey deploys two 10-minute work capacity events which increase in difficulty as you work through the plan: (1) repeat 150m Shuttles, and; (2) Box Jumps + Burpees density efforts. You’ll train work capacity twice per week.
Chassis Integrity
Whiskey deploys ART (Anti-Rotation, Rotation and Total core exercises) and Low Back core circuits (3x low back/extension exercises). You’ll chassis integrity circuits 2 times per week after strength training. These circuits are 15 minutes long. .
Tactical Agility
Whiskey deploys three of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
WEEKLY SCHEDULE
- Monday – Strength, Chassis Integrity
- Tuesday – Work Capacity, Upper Body Hypertrophy
- Wednesday – Tactical Agility, Endurance
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Upper Body Hypertrophy
REQUIRED EQUIPMENT
Whiskey requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.
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 see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
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
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.