Search results: “limited equipment”
Showing 1–200 of 343 results
Great Plains Tribe Limited Equipment Training Packet: Required Equipment – Sandbag, Dumbbells (15/25), Pull Up Bar, Ruck/Backpack, 16-20″ Box
The MTI Limited Equipment Training Packet is composed of 5 “Native American Great Basin Tribe” training plans and deploy MTI’s most recent evolution of limited equipment programming. Each plan in…
Busy Dad Limited Equipment Training Packet: 5x Plans
…Dad Limited Equipment 1 Busy Dad Limited Equipment 2 Busy Dad Limited Equipment 3 Busy Dad Limited Equipment 4 Busy Dad Limited Equipment 5 I’m a busy Mom. With these…
ACFT Limited Equipment Training Plan
The Limited Equipment ACFT Training Plan is a 7-week training plan designed to train specifically for the new ARMY COMBAT FITNESS TEST (ACFT), but with limited equipment. This training plan…
Busy Dad Limited Equipment 2: Slight Strength Emphasis
This is an intense 5-week, 5 Day/week, multi-modal training cycle built for Busy Dads with Limited Equipment (BDLE). This training plan concurrently trains strength, work capacity, endurance and chassis integrity…
Busy Dad Limited Equipment 3: Balanced Strength, Work Capacity, Endurance
This is an intense 5-week, 5 Day/week, multi-modal training cycle built for Busy Dads with Limited Equipment (BDLE). This training plan concurrently trains strength, work capacity, endurance and chassis integrity…
Busy Dad Limited Equipment 4: Slight Endurance Emphasis
This is an intense 5-week, 5 Day/week, multi-modal training cycle built for Busy Dads with Limited Equipment (BDLE). This training plan concurrently trains strength, work capacity, endurance and chassis integrity…
Busy Dad Limited Equipment 1: Balanced Strength, Work Capacity, Endurance
This is an intense 5-week, 5 Day/week balanced, multi-modal training cycle built for Busy Dads with Limited Equipment (BDLE). This training plan concurrently trains strength, work capacity, endurance, and chassis…
Busy Dad Limited Equipment 5: Slight Endurance Emphasis
This is an intense 5-week, 5 Day/week balanced, multi-modal training cycle built for Busy Dads with Limited Equipment (BDLE). This training plan concurrently trains strength, work capacity, endurance and chassis…
Three Stooges Dumbbell/Kettlebell Training Packet: Required Equipment – Full Set of DB’s/KB’s
…gym-based endurance. Our multi-mode endurance training is our latest progression in training endurance. We’ve tested it with our Tactical and Mountain athletes… it’s brutal! Required Equipment Full Dumbbell or…
Ranger School Training Packet
…links below to find the specific equipment requirements for each training plan. In general, Humility and the final Ranger School Training Plan are limited equipment training plans. Fortitude, Valor, and…
Firefighter Combat Challenge Training Plan
…EQUIPMENT This is a limited equipment training plan. Below is the required equipment. Barbell with Weight Plates (Bumper Plates preferred), 25/35# dumbbells 40/60# Sandbag Access to training Tower, Stair Climber,…
Apache: Balanced Strength, Work Capacity, Endurance
Apache is an intense, 7-week, 5 day/week limited equipment multi-modal training plan designed for fit athletes. Apache is the first plan in a five plan “packet” of limited equipment training…
Sioux: Slight Endurance Emphasis
Sioux is an intense, 7-week, 5 day/week limited equipment multi-modal training plan designed for fit athletes. Sioux is the second plan in a five plan “packet” of limited equipment training…
Crow: Balanced Strength, Work Capacity, Endurance
Crow is an intense, 7-week, 5 day/week limited equipment multi-modal training plan designed for fit athletes. Crow is the third plan in a five plan “packet” of limited equipment training…
Kiowa: Slight Endurance Emphasis
Kiowa is an intense, 7-week, 5 day/week limited equipment multi-modal training plan designed for fit athletes. Kiowa is the fourth plan in a five plan “packet” of limited equipment training…
Blackfoot: Balanced Strength, Work Capacity, Endurance
Blackfoot is an intense, 7-week, 5 day/week limited equipment multi-modal training plan designed for fit athletes. Blackfoot is the fifth plan in a five plan “packet” of limited equipment training…
Backcountry Ski Pre-Season Training Program
…Sat: Aerobic Base Development – Easy Pace Trail Run, 4-10 miles REQUIRED EQUIPMENT This is a limited equipment training plan. The following equipment is required: Pair of dumbbells, 15# (pound)…
Teton Grand Traverse Training Plan
…of programming. We recommend athletes complete this before purchase to see if they are ready. Required Equipment This is a limited equipment training plan. The strength training in the gym…
Grand Canyon Rim to Rim Training Plan
…Blasters in the same circuit. Required Equipment This is a limited equipment training plan. Below is the equipment required: Sandbag – 60# Men, 40# women. You can purchase a sandbag…
Grand Canyon Rim to Rim to Rim Training Plan
…same circuit. Required Equipment This is a limited equipment training plan. Below is the equipment required: Sandbag – 60# Men, 40# women. You can purchase a sandbag from the mountainathlete.com…
Grunt PT Packet
…Strength/TAC SEPA Implementation Each training day there are 3x Training Sessions: Black, Gray and Green. Implementation depends upon equipment restrictions. The Black, Green and Gray Training Sessions are equipment-independent of…
Daily Jiu Jitsu/Grappling Fitness Subscription
…programming. These training sessions include full gym and limited equipment training options. Physical Attributes Trained Strength Brute Strength mixed with Working Strength – BJJ/Grappling is primarily a Brute Strength-oriented endeavor…
Peak Bagger Training Plan
…Strength – Trained via a simple, effective circuit using a dumbbell exercise called Scotty Bobs, and pull ups. REQUIRED EQUIPMENT This is a limited equipment training plan. Below is…
Heliski Trip Training Plan
…during the weekend): Purposeful vertical feet skiing (10K-20K feet) wearing a 10-15# backpack REQUIRED EQUIPMENT This is a limited equipment training plan. The following equipment is required: Sandbag –…
Dryland Snowboard Training Plan
…Lactate Tolerance, Upper Body Strength, Calf Endurance Fri: Landing Drill, Lower Body Strength, Chassis Integrity REQUIRED EQUIPMENT This is a limited equipment training plan. The following equipment is required:…
Thru Hike Training Plan
…limited equipment training plan. The following equipment is required: Sandbag – 40# for women, 60# for men 25# Backpack Foam Roller 15-18″ Box or bench for Step Ups …
BORTAC Selection Training Plan
…rucks should be completed on varying terrain. REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. Ruck with 45# of filler. Try to use clothing/equipment…
75th Ranger Regiment RASP 1&2 Training Plan
…(trails are better than roads). The longer rucks should be completed on varying terrain. REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. Ruck with…
MARSOC A&S Training Plan
…a limited equipment training plan. Below is the required equipment. Ruck with 50# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack…
Mountaineering & Hiking Prep
…of big mountain climbs. You’ll train both uphill endurance (loaded step ups) and running endurance, three times per week. REQUIRED EQUIPMENT This is a limited equipment program. Below is…
6-Hour Adventure Race Training Plan
…Total Rest Sat: Mini Adventure Race Sun: Easy Ruck Run plus Easy Mountain Bike REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment ……
12-Hour Adventure Race Training Plan
…Rest Sat: Mini Adventure Race Sun: Easy Ruck Run plus Easy Mountain Bike REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment … Stop Watch…
24-Hour Adventure Race Training Plan
…Sat: Mini Adventure Race Sun: Easy Ruck Run plus Easy Mountain Bike REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment … Stop Watch with…
Half Dome Day Hike Training Plan
…back strength. REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the equipment required: 15-18” Box, bench, stool, box, cooler or whatever for step ups. 20# Backpack…
Shipboard Training Plan
…limited equipment and space available for training aboard most vessels. Below is the required equipment: Full Set of Dumbbells or Kettlebells – These will be the primary strength training tool…
Obstacle Race Training Packet
…to 240 minutes. Click the individual plan link above for more details. What Equipment is Needed? These are limited equipment training plans. Below is the equipment needed: Stopwatch with repeating…
Hotshot Crew/Smoke Jumper Pre-Season Training Program
…Chassis Integrity Thursday – Bodyweight Strength, Chassis Integrity Friday – Recovery Run Saturday – 2-4 Hour Field Event Sunday – Total Rest REQUIRED EQUIPMENT This is a limited equipment training…
Wildland Firefighter Pre-Season Training Plan
…Rest Saturday – 2-3 Hour Field Event Sunday – Total Rest REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment: Pull Up Bar Smartphone with…
Humility: Balanced Strength, Work Capacity, Endurance
…Wednesday: Run Assessment or 2-Mile Intervals Thursday: Burpee Intervals, Work Capacity, Chassis Integrity Friday: Endurance – Moderate Run REQUIRED EQUIPMENT Humility is a limited equipment training plan. The following…
Virtue Series Packet
…for each plan’s specific required equipment. In general, Fortitude, Valor, and Resilience require a fully-equipped functional fitness gym and ruck. Humility and Gratitude are limited equipment plans. What if I…
Backcountry Big Game Hunting Packet
…those sessions. If you survive, you’re ready. What Equipment is Needed? Two of the plans, Backcountry Hunting Base and the Backcountry Big Game Preseason Training Plan are limited equipment training…
Gratitude: Endurance Emphasis
…is required? Gratitude is a limited equipment training plan. The following equipment is required: Kettlebells and/or Dumbbells 12kg/25# for women, 15kg/35# for men 40# Sandbag for Women. 60# Sandbag for…
Fire Academy Training Plan
…Chassis Integrity Thursday: Stair Endurance, Moderate Run Friday: Strength, Fire Ground Endurance REQUIRED EQUIPMENT This is a limited equipment training plan. The following equipment is needed: Stopwatch with repeating countdown…
USAF STO/CRO Phase II Selection Training Plan
…REQUIRED EQUIPMENT This is a limited equipment training plan. Stop Watch with Repeating Countdown Timer – smartphone or watch. 60# Sandbag Ruck (same ruck you will use at the course),…
Run & Ruck Improvement Training Plan
…Run or Ruck @ 45# Sat: Easy Distance Run or Ruck @ 45# COMMON QUESTIONS What is the Required Equipment? This is a limited equipment training plan requiring the following…
FBI Academy Training Plan
…a Moderate Pace REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. 40# Sandbag (women) or 60# Sandbag (men) Repeating countdown Interval Timer (smartphone…
DEA Academy Training Plan
…Moderate Pace REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. 40# Sandbag (women) or 60# Sandbag (men) Repeating countdown Interval Timer (smartphone will…
USAF SERE Specialist Course Training Plan
… REQUIRED EQUIPMENT This is a limited equipment training program. The following equipment is required: Stop Watch with repeating countdown timer (smartphone will work) Sandbag – 40#(females), 60#(males) Sandbag Ruck…
Norwegian MJK Selection Training Plan
…is a limited equipment program. The following equipment is required: 28kg Sandbag Stop Watch with repeating countdown timer (Smartphone will work) Ruck with 9kg and 20kg of Load Weapon or…
Soldier Athlete Fitness Assessment (SAFT) Training Plan
…7 14-15 41-43 52 33:00-34:59 8 16-17 44-46 53 31:00-32:59 9 18-19 47-49 54 29:00-30:59 10 20 50 55 <27:00-28:59 REQUIRED EQUIPMENT This is a limited equipment training plan….
Boys Soccer Training Packet
…Click the individual training plans above for each plan’s specific required equipment. Base is a limited equipment training plan. Build, Pre-Season Peak and In-Season Strength require a fully-equipped weightroom including…
Girls Soccer Training Packet
…Girls Soccer Base Girls Soccer Build Girls Soccer Preseason Peak Soccer In-Season Strength Required Equipment? Click the individual training plans above for each plan’s specific required equipment. Base is a…
US Air Force OTS Training Plan
…equipment do I need? This is a limited equipment training plan. A 400m track or known distance course, a pull up bar, and a stopwatch is all you need for…
US Navy OCS Training Plan
…or 400m track COMMON QUESTIONS What equipment do I need? This is a limited equipment training plan. A 400m track or known distance course, a pull up bar, and…
Jungle Warfare School Training Plan
…Integrity Wednesday: Multi-Domain Endurance Thursday: Bodyweight Strength, Chassis Integrity Friday: Heavy Ruck Walk REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. 70#…
Terminal Lance: MTI’s USMC PFT Replacement Training Plan
…3 Minutes 5) 3-Mile Ruck for Time @ 45# Required Equipment: This is a limited equipment training plan. Below is the required equipment. 45# Ruck Pull Up Bar Common Questions…
Homeland Security Investigator PFT Training Plan
…This is a limited equipment training plan. Below is the required equipment. Stopwatch with Repeating Countdown Timer (smartphone app will work) Running Track or known distances for 220-yards, 1.5 miles…
BORSTAR PAT TRAINING PLAN
…REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. Stopwatch with Repeating Countdown Timer (smartphone app will work) Pull Up Bar Running Track or known…
BORTAC PAT Training Plan
…each assessment day. REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. Stopwatch with Repeating Countdown Timer (smartphone app will work) Pull Up Bar…
Kilimanjaro Training Plan
…week. REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the equipment required: 1Pair of Dumbbells – 25# men, 15# women. Sandbag – 60# Men, 40# women….
Bodyweight Build
…in MTI’s Bodyweight Packet of plans. These plans are deploy professional-level strength and conditioning programming for athletes who want to train with bodyweight only or who have limited equipment. The…
Bodyweight Peak
…in MTI’s Bodyweight Packet of plans. These plans are deploy professional-level strength and conditioning programming for athletes who want to train with bodyweight only or who have limited equipment. The…
Backcountry Hunting Preseason Training Plan
…to complete this program? This is a limited equipment training plan which does not require a gym membership to complete. Below is the equipment you’ll need: Stop Watch with repeating…
Backpacking Preseason Training Plan
…week. Upper Body Strength – Trained via a simple, effective circuit using a dumbbell exercise called Scotty Bobs. REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the…
Sandbag/Weight Vest/Dumbbell Training Plan
This is an intense, 7-week, 5 day/week cycle which concurrently trains strength, work capacity, chassis integrity, and endurance. This limited equipment training plan uses a 25# Weight Vest, Sandbag (40…
Surfing Pre-Season Training Plan
…core strength endurance, and general work capacity and endurance. (4) Force you to practice Pop Ups This is a limited equipment program. The strength work in the plan is all…
Urban Conflict Pre-Deployment Training Plan
…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…
Customs and Border Protection (CBP) Air and Marine Operations (AMO) Training Plan
…to be in the pool. The time spent treading water will increase as the plan progresses. These are tough efforts – stick with it. REQUIRED EQUIPMENT This is a limited…
Obstacle Race Training Plan – Ultra Distance
This is an 8-week, limited equipment, total body event specific training program to train for the demands of the long distance (30+ miles, 60+ obstacles) obstacle races. This plan includes…
USMS PFT Training Plan
…Strength Wednesday: Run Intervals Thursday: Bodyweight Strength, 3-5 Mile Run at Moderate Pace Friday: Bodyweight Strength & Run Intervals REQUIRED EQUIPMENT This is a limited equipment training plan. You’ll…
USMS Academy Training Plan
…is a limited equipment training plan. You’ll need: 40# Sandbag (women) or 60# Sandbag (men) Repeating countdown Interval Timer (smartphone will work) Weight Vest, Plate Carrier, or LE Patrol Vest…
SF55 Charlie: Slight Endurance Emphasis
…Charlie deploys primarily a limited equipment version of MTI’s “Efficient Strength” programming methodology. 3-4 exercises are trained in the same circuit. Work Capacity, Chassis Integrity 25-35 Minute, combined, multi-modal Work…
Jackson Hole Picnic Mountain Triathlon Training Plan
…plus Easy, unloaded, run, or Total Rest. COMMON QUESTIONS What is the Required Equipment? This is a limited equipment training plan. You’ll need: Stop Watch with repeating countdown timer…
Whitetail Deer Hunting Preseason Training Plan
…drag. Friday: Strength Progressions Saturday: 45-75 Minute Mini-Event, Stamina Sunday: Full Rest REQUIRED EQUIPMENT This is a limited equipment training plan. Stopwatch and track or known 2-mile and 5-mile…
SERE Course Training Plan
…a limited equipment program: Bench or step for step ups (15-18″) Backpack with 15# of filler, Stop watch Sandbag (40# pound for women, 60# for men). Area for off trail,…
Jiu Jitsu Competition Prep Training Plan
OVERVIEW This 5-week limited equipment training plan is intended to be completed in the 5 weeks leading up a BJJ/Grappling competition, specifically for tournament-style events. This training should be supplementary…
Bodyweight Foundation
…(Week 4-6) 1-Mile Intervals, Core/Low Back Friday: Bodyweight Calisthenics Progression, Sprints Saturday: Long easy Run Sunday: Rest REQUIRED EQUIPMENT Two pieces of equipment are required to complete this plan: Pull-up…
Tactical Shooting Competition Training Plan
…the Tactical Games “Elite” division and similar Tactical Shooting competitions. Most training sessions are conducted in kit or weight vest to mimic the equipment requirements of these types of events….
FBI SWAT PST Training Plan
…Thu: 4-6 Mile Moderate Pace Run Fri: Weighted Pull Up Intervals, 150m Shuttle Repeats, Easy Pace Run Sat: FBI SWAT PST Tactical Obstacle Course Repeats Sun: Total Rest REQUIRED EQUIPMENT…
FBI SWAT Selection Training Plan
…Duty top is optional. REQUIRED EQUIPMENT Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes 40 and 60# Sandbag for men, 40# Sandbag for Women Repeating…
Sandbag Ethos5
This is an intense, 6 week, 5 days/week, 30x Session Training Plan, designed for fit athletes. The plan deploys the sandbag as the primary piece of training equipment. Sandbag “Ethos”…
Sandbag Logos
This is an intense, 7 week, 5 day/week, 35x Session Training Plan which deploys sandbags as the primary piece of training equipment, designed for fit athletes. Sandbag “Logos” is the…
Dryland Skiing Training Program
This is a focused, intense, limited equipment, 7-week, training plan specifically designed to efficiently and effectively prepare athletes for lift-assisted alpine skiing. Complete this program the 7 weeks directly before…
Pull Up Improvement Training Packet
…Eccentric Pull Up Progression Fri: Eccentric Pull Up Progression Required Equipment: Backpack and free weights for loading or adjustable weight vest PVC Pipe Pull Up Bar 2) PULL UP…
British Role Fitness Test Soldier RFT(S) Training Plan
…Carry Tuesday: Lift & Carry Shuttle, Casualty Drag Wednesday: Vehicle Casevac, Water Can Carry Thursday: Lift & Carry Shuttle, Casualty Drag Friday: Loaded March/Tab Intervals REQUIRED EQUIPMENT Ruck/Pack with…
BORTAC Certification Course (BCC) Prep
…on a relatively flat surface (trails are better than roads). The longer rucks should be completed on varying terrain. REQUIRED EQUIPMENT This is a full equipment training plan. Below is…
Sandbag Pathos
This is an intense, 7 week, 5 day/week, 35x Session Training Plan which deploys sandbags as the primary piece of training equipment, designed for fit athletes. Sandbag “Pathos” is the…
Sandbag Training Packet
This packet deploys the sandbag as the primary piece of training equipment. Sandbag Ethos, Logos, and Pathos are a trilogy of plans which can be completed in a row or…
Busy Operator Training Packet: 6x Training Plans
The MTI Busy Operator Training Packet is composed of our 6 Busy Operator training plans developed for tactical athletes with limited daily training time. The Busy Operator plans deploy the…
CPAT Training Plan
…directly before your scheduled CPAT. Due to the equipment requirements of the actual CPAT, we have created a modified version with easily accessible items found at any gym. This training…
Urban Fire Fitness Assessment Training Plan
…as their fitness improves. This is version 2 of this assessment, updated January 2024. A couple of notes on this assessment Equipment is minimal by design. Grip/”tactical chassis” focus. This…
USAF CCT/PJ/SR Selection Training Packet
…COMMON QUESTIONS What Equipment is Required? Click the individual training plan links above to find the specific equipment requirements for each training plan or select the “Required Equipment” tab above….
Chassis Integrity Training Plan
…training included plenty of core work – sit-up variations, bridging, lower back complexes, EO’s, and some ground and equipment based work such as Russian Triangles, Ankles to Bar, GHD Sit-ups,…
Push Up Improvement Packet
…Bench Press Progression Wed: Rest Thurs: Density Push Up Progression Fri: Bench Press Progression Required Equipment: Barbell, Weights, Rack, and Bench for Bench Press PVC Pipe Pull Up Bar 2)…
Mountain Sledding Training Plan
…be completed any commercial gym, with basic equipment. The only unique piece of equipment needed to complete the program is a sandbag. Men will need a 60 pound sandbag, and…
Wilderness Professional Training Packet: 4x Base Fitness Plans
…training in an austere location without significant training equipment. Jedediah Smith deploys a 6-exercises bodyweight strength assessment and bases its follow-on progressions on the assessment results. In this way, the…
Air Force Tier 2 EOD PFT Training Plan
…Thursday: Row Repeats, Grip Crush, Med Ball Toss, Trap Bar DL (most weeks) Friday: Farmer’s Carry, Grip Endurance, Gruseter Intervals, Pull Ups, Crunches REQUIRED EQUIPMENT All the equipment needed…
25K Ultra Training Plan
…Intervals Tue: Strength Training Wed: Speed over Ground Intervals Thu: Strength Training Frii: Easy Distance Run Sat: Easy Distance Run COMMON QUESTIONS What is the Required Equipment? – Stop Watch…
Canadian JTF-2 Selection Training Plan
…12km Ruck (at 35kg) These assessments and their accompanying progressions are overlaid with equipment-restricted Work Capacity and Chassis Integrity events intended to increase the athlete’s multi-domain endurance and durability. Long…
100-Mile Ultra Training Packet
…not only repeat sprint ability, but also passing and dribbling technique. Click the links below for the specifics of each training plan including required equipment: Run Improvement Training Plan Ultra…
Stuck in a Motel Training Plan
…around the equipment found in a typical business motel fitness room – a full set of dumbbells, flat bench and treadmill. TRAINING SESSION SCHEDULE We assume during your extended stay,…
Curly Dumbbell/Kettlebell Training Plan: Endurance Emphasis
…Rats… it’s brutal! Required Equipment Full Dumbbell or Kettlebell Set 15-20” Box or Bench Open space for Running and Shuttle Runs You will train Endurance on Monday, Tuesday, Thursday, and…
Larry Dumbbell/Kettlebell Training Plan: Work Capacity Emphasis
…& Agility Endurance Chassis Integrity Required Equipment Full Dumbbell or Kettlebell Set 15-20” Box or Bench Open space for Sprints and Shuttle Runs “Larry” has a slight Work Capacity and…
Moe Dumbbell/Kettlebell Plan: Strength Emphasis
…Endurance Chassis Integrity Required Equipment Full Dumbbell or Kettlebell Set 15-20” Box or Bench Open space for Sprints and Shuttle Runs Moe has a slight strength emphasis and deploys dumbbell…
Single Kettlebell or Dumbbell Training Plan
…Repeats Thu: Strength, Work Capacity Fri: Speed Pace Run, 4-6 Miles COMMON QUESTIONS What is the Required Equipment? – One Kettlebell or Dumbbell – Pull Up Bar – Bench for…
APFT Training Plan
…found here: http://armypubs.army.mil/doctrine/DR_pubs/dr_a/pdf/fm7_22.pdf REQUIRED EQUIPMENT • Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work) • Running area (track or other) with known 800m and…
Ranger School Training Plan
…this training plan. For example run for 2 minutes, fast walk for 1 minute. REQUIRED EQUIPMENT Fully-Equipped Functional Fitness Gym including barbells, dumbbells/kettlebells, climbing rope, pull up bar, foam…
BORSTAR STC Training Plan
…boots) for the last 5 weeks of the plan. REQUIRED EQUIPMENT Stop Watch with Repeating Countdown Timer – smartphone will work. Timex Ironman is best. 40# Sandbag Ruck – same…
Beep Test Training Plan
…recent level completed is your final score. This plan includes chassis integrity training, as well as upper and lower body accessory and strength endurance training. This is a minimal equipment…
GORUCK Challenge Training Plan
…training will most closely resemble what you’ll face at the GORUCK Challenge and build/test both your physical and mental fitness. REQUIRED EQUIPMENT Fully equipped weightroom. The gym-based parts of…
Military On-Ramp Training Plan
…REQUIRED EQUIPMENT Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc. Ruck and 65# of filler/load…
US Navy PST Training Plan
…Bodyweight Strength (Assessment-Based), Chassis Integrity REQUIRED EQUIPMENT Swimming Pool Pull Up Bar Stopwatch with repeating countdown timer. Smartphone will work COMMON QUESTIONS How long with the Training Sessions take?…
357 Strength
…between rounds. There is no- rest between circuits more then what is required to change equipment and load barbells. Understand the strength circuits not mini CrossFit-like WODs. Work briskly, not…
Running Improvement Plan
…Assessment or Speed over Ground Intervals Tue: Strength Training Wed: Speed over Ground Intervals Thu: Strength Training Frii: Easy Distance Run Sat: Easy Distance Run REQUIRED EQUIPMENT – Stop Watch…
BUD/S Training Packet
…35% savings over the combined price of the individual plans. COMMON QUESTIONS What Equipment is Required? You can click on the individual plans above to see the required equipment…
Fat-Loss Training Program
…Minute Long, Moderate Intensity Work Capacity Circuits 3x 800m Threshold Intervals 30-60 Minutes of Moderate Paced Running 50-60 Minutes of Easy Pace Running Week 7: Unload/Taper Week REQUIRED EQUIPMENT In…
Fire/Rescue On-Ramp Training Plan
…another 8x Step-Ups for Round 2, rest the remainder of the interval…etc. Do this for all 15 Rounds. REQUIRED EQUIPMENT In order to complete this program, you’ll need the following…
Bodyweight Suspension Training Plan
This 6-week training program is designed for fit athletes interested in bodyweight-focused training using suspension equipment – rings or TRX.. You’ll train six days a week for six weeks, totaling…
Battlefield Airman Assessment Training Plan – TACP
…Sprint Intervals Fridays: Long Ruck/Ruck Intervals Saturdays: Rest/Recovery Sundays: Rest/Recovery REQUIRED EQUIPMENT In order to complete this program, you’ll need the following equipment: Timepiece or stopwatch Course of known…
Ruck Based Selection (SFAS) Training Plan V6
…Also, work to increase the frequency of short strides to increase speed, rather than stretching out your stride. REQUIRED EQUIPMENT What equipment is needed to complete this program? Stop Watch…
“Greek Hero” Training Packet
…30% savings over the combined price of the individual plans. REQUIRED EQUIPMENT Fully-Equipped Functional Fitness Gym 25# Weight Vest or IBA Ruck You can also click on the individual…
“Greek Heroine” Training Packet
…and see the following chart for the general outline: Helen Artimes Danae Atalanta REQUIRED EQUIPMENT Climbing/Bouldering Gym with a General Fitness Training Area Stopwatch with repeating countdown timer…
Fire/Rescue “Big Cat” Training Packet: Base Fitness – 5x Plans
…training for each plan. REQUIRED EQUIPMENT Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60/80#). Sprinting area for sprints/shuttles up to 25m. These…
Pirate Training Packet 1: 5x Base Fitness + Fin/Swim Plans
…the individual plans. REQUIRED EQUIPMENT Fully-Equipped Functional Fitness Gym 25# Weight Vest or IBA Ruck Pool of known distance Fins You can also click on the individual plans…
USMC TBS/IOC Training Packet
…Assessment/2 Mile Intervals at 25# load Thursday: CFT Work Friday: PFT Assessment/Progressions Saturday: Long Ruck Required Equipment: Ruck w/60# Load 10# Sledge or Dumbbell 60/80# Sandbags (60# for women, 80#…
3-Week Push Up & Pull Up Improvement Training Plan
… REQUIRED EQUIPMENT PVC Pipe Pull Up Bar Wrist Watch or Timer COMMON QUESTIONS What Equipment is Required? PVC Pipe Pull Up Bar Wrist Watch or Timer What if…
Mountain Warfare School Training Plan
…legs and combat chassis for physical requirements of the course. The plan requires little equipment and would be appropriate for an individual preparing for a course, or for small unit…
Top 5 Exercises for Military Athletes Training Plan
…stretch or mobility exercise your rest between rounds. There is no more rest between circuits more than what is required to change equipment and load barbells. Understand the strength circuits…
Canadian Special Operations Regiment (CSOR) Gateway Fitness Test & CSOR Selection Training Packet
…Friday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength REQUIRED EQUIPMENT Course or Track of known distance for 12km Ruck Assessment and 4km Intervals Ruck @ 35kg…
AFSOC PT Test Training Plan
…completed at a faster pace than your 1,500 assessment pace. REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work) Running area (track or other)…
US Secret Service Counter Assault Team (CAT) Selection Training Plan
…Push Ups, Sit Ups, Chin Ups, 1.5 Mile Run Calisthenic Strength Assessment wearing 25# Weight Vest or Individual Body Armor MTI Tactical Athlete Work Capacity Assessment REQUIRED EQUIPMENT Fully…
Wildland Fire Training Packet: 5x Base Fitness Plans
…represents a 30% savings over the combined price of the individual plans. REQUIRED EQUIPMENT Fully-Equipped Functional Fitness Gym Ruck or Backpack and up to 60# of load 10# dumbbell,…
Backcountry Hunting Build 1
…Monday: Endurance (Loaded Step Ups), Chassis Integrity Tuesday: Strength, Work Capacity Wednesday: Endurance – Moderate Paced Run Thursday: Strength, Chassis Integrity Friday: Endurance – Heavy Ruck REQUIRED EQUIPMENT Fully-equipped functional…
Backcountry Hunting Base
…Endurance – Heavy Ruck Thursday: Strength, Work Capacity Friday: Endurance (Step Ups), Chassis Integrity REQUIRED EQUIPMENT Stopwatch with repeating countdown interval timer (smartphone will work) 40# Sandbag (women) or…
Backcountry Hunting Build 2
…Tuesday: Strength, Chassis Integrity Wednesday: Endurance – Heavy Ruck Thursday: Work Capacity Friday: Endurance (step ups), Chassis Integrity REQUIRED EQUIPMENT Fully-equipped functional fitness gym with barbells, plates, racks, bench,…
SFOD-D Build
…@ 60# (3-5 miles) Thursday: Strength, Chassis Integrity Friday: Endurance – Run (6-10 Miles) Saturday: Endurance – Ruck @ 60# (4-12 miles) Required Equipment: Fully equipped functional fitness gym with…
Grease the Groove Push Up / Pull Up Training Plan
…/ Pull Up Progression Sat: Rest Sun: Rest REQUIRED EQUIPMENT Pull Up Bar – easy access throughout the day Stop Watch COMMON QUESTIONS What Equipment is Required? Pull Up Bar…
Football Training Packet
…In-Season Strength COMMON QUESTIONS What order should the plans be completed? Football Base Football Build Football Preseason Peak Football In-Season Strength Required Equipment? Click the individual training…
MTI 45+ Fitness Assessment Training Plan
…to see how the assessment is scored. Required Equipment 60# Sandbag for men, 40# sandbag for women Barbell and plates for the Hinge Lift 48″ ledge of some type for…
Colorado Grand Traverse Ski Mountaineering Training Plan
…skinning work will be on the weekends. Use this training time not only to train your fitness, but also dial in your equipment, skinning technique, transitions from skinning to skiing…
SWAT/SRT Selection Training Packet
…complete the programming leading directly up to the start date of the selection. The price for this packet represents a 25% savings over purchasing the plans individually. REQUIRED EQUIPMENT Fully…
FBI SWAT Selection Training Packet
…complete the programming leading directly up to the start date of the selection. The price for this packet represents a 25% savings over purchasing the plans individually. REQUIRED EQUIPMENT Fully…
Busy Operator I: Balanced Strength, Work Capacity, Endurance
…are designed for tactical athletes who have limited daily training time, and are designed to last 35-45 minutes. This is Version 3 of the Plan, Updated July 2019 FITNESS…
Busy Operator IV: Work Capacity Emphasis
…sessions in this plan are designed for tactical athletes who have limited daily training time, and are designed to last 35-45 minutes. This is Version 1 of the Plan, Built…
Busy Operator V: Balanced Strength, Work Capacity, Endurance
…plan are designed for tactical athletes who have limited daily training time, and are designed to last 35-45 minutes. This is Version 1 of the Plan, Built July 2019 Strength…
Busy Operator VI: Endurance Emphasis
…The training sessions in this plan are designed for tactical athletes who have limited daily training time, and are designed to last 35-45 minutes. This is Version 1 of the…
British SAS Selection Course Training Plan
…RFTS and ruck/run endurance, the plan includes limited general strength programming (1 day/week) and focused Chassis Integrity (functional core) 2 days/week. WEEKLY SCHEDULES Assessment Weeks (1, 4, 7, 10)…
Special Forces Qualification Course Training Plan
…6-Mile Land Navigation Practice or Total Rest REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work) Running area (track or other) with known 800m,…
Ruck-Based Selection (SFAS) Training Packet
…over the combined price of the individual plans. REQUIRED EQUIPMENT Fully equipped functional fitness weightroom 40/60/80# Sandbags Ruck for rucking and ruck running. 10# sledge/dumbbell. Stopwatch with interval timer…
SFOD-D (DELTA) Selection Course Training Plan
…the plan includes limited general strength programming (1 day/week) and focused Chassis Integrity (functional core) 2 days/week. WEEKLY SCHEDULES Assessment Weeks (1, 4, 7, 10) Mon – AM ACFT, PM…
USAF CCT/PJ/SR Selection Training Plan
…Suit Hypoxic Swim Intervals – T-Shirt, Swim Suit, swim goggles Water Tread – T-Shirt, Swim Suit, swim goggles Mini-Event Swims – T-Shirt, Swim Suit, swim goggles REQUIRED EQUIPMENT Swimming…
USMC PFT Plan
…you take an official test. REQUIRED EQUIPMENT Stopwatch, preferably one that can record lap times. Pull Up Bar Known distance run route or 400m track COMMON QUESTIONS What if…
100 Mile Ultra Running Training Plan
…Moderate Pace Long Run (Longest run of the week) Sun: Easy Pace Long Run COMMON QUESTIONS What is the Required Equipment? Stop Watch (smartphone will work) Fully Equipped Weight Room…
50 Mile Ultra Running Training Plan
…Long Run (Longest run of the week) Sun: Easy Pace Long Run REQUIRED EQUIPMENT Stop Watch (smarphone will work) Fully Equipped Weight Room with Barbells/Dumbbells, etc. 40-pound sandbag for…
DEA PTT Training Program
…mile assessment time to find the pace you must run for each distance in the plan. REQUIRED EQUIPMENT Stopwatch, preferably one which also has a repeating countdown timer. (Timex…
FBI HRT Selection Training Plan
…T-Shirt. Cammie top is optional. REQUIRED EQUIPMENT Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes 60# Sandbag Repeating countdown Interval Timer (smartphone will work) Ruck/Backpack…
FBI Special Agent PFT Training Program
…plan automatically “scales” to your current running ability, and is always pushing you to improve. Use the latest assessment results to determine paces for subsequent training sessions. REQUIRED EQUIPMENT…
LE Patrol/Detective Fitness Assessment Training Plan
…moderate-pace run Wed: 3-Mile Recovery Run Thu: Front Squat, Bench Press, Pull Up and Shuttle Sprint progression Fri: Box Jump progression, low back fitness, short moderate-pace run Required Equipment Rack,…
Bataan Death March Training Plan
…EQUIPMENT Stopwatch with repeating countdown interval timer (smartphone will work) 35# Ruck Gym with full set of dumbbells and/or kettlebells Pull Up Bar Foam Roller Optional: GPS watch to use…
Busy Operator II: Strength Emphasis
…this plan are designed for tactical athletes who have limited daily training time, and are designed to last 35-45 minutes. This is Version 3 of the Plan, Updated July 2019…
Core Strength Bodyweight Only
…Assessment Work Tuesday: Extension/Isometric Core Circuit Friday: Assessment or Assessment Work REQUIRED EQUIPMENT Stopwatch with Repeating Countdown Timer (smartphone will work) 12-20″ bench, chair or ledge COMMON QUESTIONS How long…
Fortitude: Slight Endurance Emphasis
…run to 9 miles) REQUIRED EQUIPMENT Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc….
GORUCK Heavy Training Plan
…what you’ll face at the GORUCK Challenge and build/test both your physical and mental fitness. REQUIRED EQUIPMENT Sandbag. Men will need a 60-pound sandbag, Women will need a 40-pound…
GORUCK Selection Training Plan
…Getups for work capacity, mental fitness, and core strength Intense core, mobility, and stabilizer strength training for durability DOT Drills for ankle and knee durability REQUIRED EQUIPMENT Fully equipped…
Army OCS Training Plan
…& Ruck Intervals REQUIRED EQUIPMENT Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work) Running area (track or other) with known 800m and 1-mile distances. Army issue…
Marine Corps OCS Training Plan
…5, and 6: Monday: PFT Progressions Tuesday: Ruck Intervals Wednesday: Rope Climb, Work Capacity Thursday: PFT Progressions Friday: CFT Progressions, Boots Run Saturday: Endurance Run REQUIRED EQUIPMENT Stopwatch with Repeat…
US Air Force PFT Training Program
…Push Ups, Core, Moderate Paced Run REQUIRED EQUIPMENT Track or course with known 800m and 1.5 mile distances Stopwatch with repeating countdown interval timer, (smartphone will work) Indoor space…
Big Mountain Climbing Training Program
…step. If you score 400x or less reps in your effort, we recommend completing the Mountaineering / Hiking Prep Plan prior to beginning this plan. What is the Required Equipment?…
Kayak/Paddling Pre-Season Training Program
… REQUIRED EQUIPMENT Fully equipped weightroom (any commercial gym will work) Open water for the paddling intervals – river, lake, pond, etc. Drysuit if it’s cold. Stopwatch with interval timer…
Mountain Bike Pre-Season Training Plan
…Fri: Total Rest Sat: Moderate Pace Spin/Ride (45-120 Minute) Sun: Moderate Pace Spin/Ride (60-120 Minute) REQUIRED EQUIPMENT Spin Bike with power display, Indoor Bike Trainer with power meter/display or…
Ultra Running Preseason Training Program
…Easy Run Thu: Strength, Chassis Integrity Frii: Medium Distance Moderate Pace Run Sat: Long Easy Pace Run Sun: Short Moderate Pace Run COMMON QUESTIONS What is the Required Equipment?…
Ultimate Meathead Cycle (Strength, Hypertrophy)
…Work Capacity, Chassis Integrity Wednesday: Lower Body Strength, Upper Body Mass/Hypertrophy Thursday: Short Work Capacity, Chassis Integrity Friday: Lower Body Strength, Upper Body Mass/Hypertrophy REQUIRED EQUIPMENT Fully-Equipped functional fitness…
Valor: Slight Work Capacity Focus
…or Threshold Intervals Wednesday: 45-75 Minute Recovery Run Thursday: Strength, Work Capacity Friday: Run Assessment or Threshold Intervals COMMON QUESTIONS What equipment is required? Fully Equipped Functional Fitness Gym including…
Cooper Physical Fitness Test Training Plan
…Vertical Jump, 300m Run, 1.5 mile Run COMMON QUESTIONS What equipment is needed to complete this program? Bench for Bench Press Enough weight to find a Bench Press 1RM…
In-Season Girls’ Volleyball/Basketball Training Plan
…do Parts (1), (2), and (4). REQUIRED EQUIPMENT This program requires a fully equipped high school weightroom including barbells, racks, dumbbells and plyo boxes. COMMON QUESTIONS How long…
USAF TACP Training Plan
…Getups @ 50# for Reps 6 Mile Run for Time, shorts and t-shirt COMMON QUESTIONS What equipment is needed to complete this program? Two 50# Sandbags. We sell sandbags HERE…
CDQC (Combat Diver) Training Plan
…end of Weeks 2, 3, and 5 contain physically and mentally demanding “mini-events” that range in duration from 2 to 4 hours. You must prepare your equipment and nutrition ahead…
Australian SASR Selection Training Plan
…contain physically and mentally demanding long distance rucks up to 28 km, and is followed by another, marginally shorter ruck on Saturday. You must prepare your equipment and nutrition ahead…
German Kommando Spezialkräfte (KSK) Training Plan
…physically and mentally demanding long distance rucks up to 28 km, and is followed by another, marginally shorter ruck on Saturday. You must prepare your equipment and nutrition ahead of…
SWAT Selection Training Plan
…Boots, T-Shirt. SWAT Duty top is optional. REQUIRED EQUIPMENT Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes 60# Sandbag for men, 40# Sandbag for Women…
Airborne School Training Plan
…are designed to be intense and focus on explosiveness and the ability to maximize coordination during landing to prevent such injuries. REQUIRED EQUIPMENT Timepiece or stopwatch Course of known…
SFRE Training Plan
…Mini Event Sundays: Rest/Recovery REQUIRED EQUIPMENT Timepiece or stopwatch Course of known distances or GPS enabled devise to measure distances. A GPS will make your running and rucking interval…
Alpinist Fitness Assessment Training Plan
…Shuttle Sprint Intervals, Core Tuesday – Loaded Step Up Intervals Wednesday – Bouldering V-SUM Thursday – Running Intervals Friday – Dips, Pull Ups, Shuttle Sprint Intervals, Core REQUIRED EQUIPMENT Measured…
Alpine Running Training Plan
…run and 7 mile trail run. The program increases in difficulty from there. REQUIRED EQUIPMENT Fully Equipped for Strength Training Steep Hill, Stadium Steps, or Step Up Bench for vertical…
Mountain Base Helen: Balanced Base Fitness
…Integrity Thursday – Bouldering V-Sum or Work Capacity + Chassis Integrity Friday – Endurance – Step Ups REQUIRED EQUIPMENT Fully Equipped Functional Fitness Gym including racks, barbells, bumper plates, benches,…
SWAT/SRT Ruger: Slight Strength Emphasis
…1-mile interval repeats. WEEKLY SCHEDULE Monday – Strength Tuesday – Work Capacity, Chassis Integrity Wednesday – Endurance Thursday – Strength, Friday – Tactical Agility, Chassis Integrity REQUIRED EQUIPMENT Ruger…
Sapper Leaders Course Training Plan
…to increase the frequency of short strides to increase speed, rather than stretching out your stride. REQUIRED EQUIPMENT Stop Watch with Repeating Countdown Timer – Smartphone will work. 60# Sandbag…
Rainier Training Plan
…are Mondays. Required Equipment? Sandbag 40# for women, 60# for men Bench or Box for step ups. 16-18” high. Backpack loaded with 25# for step ups, 35# for rucking Pull…
Denali Training Plan
…take at least one day a week as a total rest day. For this plan, Training Sessions 1, 7, 13, 19, 25, 31 and 37 are Mondays. Required Equipment? Sandbag…
SWAT/SRT Beretta: Slight Endurance Emphasis
…Capacity Thursday – Endurance (loaded/unloaded “brick” effort) Friday – Strength, Endurance (3-mile moderate-paced run) REQUIRED EQUIPMENT Beretta requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells…
Mountain Base Artemis: Balanced Base Fitness
…Endurance, 6-8 mile run REQUIRED EQUIPMENT Fully equipped functional fitness gym including dumbbells, barbells, sandbags (40# for women, 60# for men), plyo boxes, etc. Bouldering wall or Moon Board for…
LE “Spirits” Plan Training Packet: Base Fitness – 5x Plans
…3 of this Packet, Updated in the Fall of 2019. REQUIRED EQUIPMENT Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo…
Operator Actaeon: Endurance Emphasis
…sessions in order, regardless. Required Equipment? Fully-equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight…
SWAT/SRT Glock: Balanced Base Fitness
…Capacity Tuesday – Endurance Wednesday – Tactical Agility, Chassis Integrity Thursday – Strength, Work Capacity Friday – Chassis Integrity, Endurance REQUIRED EQUIPMENT Glock requires a fully outfitted functional fitness gym…
SWAT/SRT H&K: Balanced Base Fitness
…– Tactical Agility, Work Capacity Thursday – Strength, Chassis Integrity Friday – Work Capacity, Endurance REQUIRED EQUIPMENT H&K requires a fully outfitted functional fitness gym with barbells, bumper plates, racks,…
SWAT/SRT “Gun Maker” Training Packet: 5x Base Fitness Plans
…above, then click the “Sample Training” tab at the plan product page to see sample training. Required Equipment? Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells…
Big 24 Strength Training Program V4
…Back Squat, Walking Lunge, Hang Squat Clean Friday – Bench Press, Weighted Pull Up, Push Press REQUIRED EQUIPMENT This plan can be completed in any commercial gym with barbells,…
Ultimate Work Capacity I
…Step Up Intervals Thursday: Work Capacity (Lift + Run/Step Ups), Chassis Integrity Grind Friday: Work Capacity (Short, Lift + Burpees), Shuttle Sprints Saturday: Easy Distance Run REQUIRED EQUIPMENT Fully-Equipped…
US Marshals Service SOG Selection Training Plan
…(5) 1.5 Mile IBA Run COMMON QUESTIONS What equipment is needed to complete this program? Fully equipped weight room Stop Watch with repeating countdown timer (We like Timex Ironman)…
MTI Relative Strength Assessment Training Plan
…Density Strength Thursday: Endurance – 3-4 mile easy run Friday: Density Strength REQUIRED EQUIPMENT Stopwatch Fully equipped functional fitness gym with barbells, plyo boxes, racks, bench for bench press, pull…