Description
Mann Gulch is an intense, 7-week, 5 day/week “Base Fitness” training cycle for Wildland Firefighters with a slight endurance emphasis. Mann Gulch also trains strength, chassis integrity, and work capacity but endurance (running, rucking, step ups) is emphasized.
This training plan is named after the 1949 Mann Gulch Fire along the Upper Missouri River in Montana which killed 13 wildland firefighters, including 12 smokejumpers. Norman Maclean’s book, Young Men and Fire is based on Mann Gulch.
This is Version 1 of the Plan, Built August 2019
FITNESS ATTRIBUTES
Strength
Mann Gulch trains strength using 3 classic barbell strength exercises: Hinge Lift, Front Squat and Bench Press and MTI’s Density Strength Progression. Pull Ups are also included.
Work Capacity
Trained via 10-minute gym-based, multi-modal events.
Chassis Integrity
You’ll complete a 4-Round of TRE Chassis Integrity circuit one times per week. The TRE circuits have you completing a Total, Rotation, and low back/Extenstion exercise.
Endurance
Trained three ways: (1) 30-Minute Step Up Assessment @ 30# and follow-on 10 minute repeats based on your assessment max reps; (2) 6-8 Mile easy paced run or trail run; (3) Moderate-paced 2-3 mile Ruck Run @ 45#.
WEEKLY SCHEDULE
- Monday – Endurance, Chassis Integrity – Step Up Assessment or Intervals
- Tuesday – Strength
- Wednesday – Endurance – 6-8 Mile Easy Run
- Thursday – Strength
- Friday – Work Capacity, Endurance (Moderate-paced Ruck Run)
REQUIRED EQUIPMENT
Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes. In addition, you will need a back pack and up 45# of load.
COMMON QUESTIONS
How long will sessions last?
These training sessions are specifically designed to be completed in 60-75 minutes. Work briskly, but not frantically, through these training sessions.
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.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men. If the plan calls for 5/10x push ups, this means women do 5x push ups, men do 10x push ups.
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?
Access is online, via username and password. You can login 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?
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.