How is LE Athlete different from other training programs?
The focus of the Officer Sessions is day-to-day training for working patrol officers, detectives and other law enforcement officers. This programming is designed to build the work related fitness demands for these athletes including a strong “tactical chassis” – legs/lungs/core, sprinting ability, stamina, upper body mass, explosive power and grip strength. In addition, these sessions are designed to address the “burden of constant fitness” buy avoiding staleness through programmed and periodized variety. These sessions can include general cycles like “Strength” to more work specific cycles, such as 3 weeks of training attributes specifically to close a 10 yard distance quickly and put a criminal on the ground. These sessions are on a 4 day on, 3 day off schedule, and designed to be completed in 60 minutes.
Contact Info?
- Questions about training? Email: rob@mtntactical.com
- Customer service/troubleshooting? Email: support@mtntactical.com
- 3535 South Park Drive, Jackson, WY 83002
I’m having trouble logging in to my account.
Login button (head icon) at the top right of the screen will direct you to the login portal. If you signed up on one of our other sites (Military, Mountain or LE Athlete), the same username and password will work. If not, use the “forgot your password” link to be emailed a link to reset your password.
Still not working? Contact support@mtntactical.com
I just purchased a plan and can’t find/open it. Help!
If you’ve purchased a plan, you should have received an confirmation email with the plan details inside. Once you’ve purchased a plan, you’ll be able to access it by logging into your account.
How can I train with you?
You can train with us several ways:
- Sign up for an online subscription. You’ll get 4-5 days of training year round. You’ll have access to all of our programs (General Strength and Conditioning, Mountain, Military, Fire/Rescue, LE). Once you login, you’ll find the training plan for the day. You can find video demonstrations of any exercises you may not be familiar with in our video library.
- Purchase a training plan. Our plans vary in length from 3-12 weeks in duration, and you can use them again and again. They range from plans that prepare you for a specific event (a competition or expedition), a sport (climbing or running, for example), or are focused on training a particular fitness attribute (strength, work capacity).
- Take a course. We offer various courses throughout the year at our Jackson, Wyoming facility. Often the courses focus on learning to design your own training programs. We also travel to teach custom courses to various military units, law enforcement departments, or fitness coaches around the country.
What makes your program different? Is it like CrossFit?
Here are the ways our program differs from CrossFit:
- Focus in on field performance, not gym performance: CrossFit is “the sport of fitness” – and gym numbers/exercises are paramount. We understand that for Mountain Athletes, all that matters is outside performance. This allows us to constantly modify/change/improve our programing as we learn and evolve.
- Programming Detail: Military Athlete training sessions are thoroughly periodized, programmed and designed. Nothing is random about our training sessions.
- Fluid Periodization: Military Athlete mesocycles have a cyclic emphasis which rotates between strength, work capacity, stamina, endurance, climbing fitness and durability. To our knowledge, typical CrossFit programming does not deploy periodization or mesocycles of any type.
- Bias toward Strength: Mountain Athlete programming has a bias towards relative strength, as opposed to the work capacity emphasis of CrossFit programming.
- Volume and Training Session Length: Mountain Athlete programming pushes more volume, and its training sessions are longer than typical CrossFit WOD’s. Strength, Work Capacity, and Climbing sessions are designed to be 60 minutes long. Stamina and Endurance Sessions can be 60-120 minutes long, and include 2-a-days.
- Durability Included: Mobility and durability drills are included in these training sessions, sometimes worked into strength circuits, and sometimes worked into durability-only circuits.
- Focused Core Strength Training: Several sessions included dedicated and focused core strength training circuits. We believe a strong midsection is essential to durability and our programming reflects this.
- Not every training session or circuit is a race: Circuits or other training session parts which are “for time” or are to be sprinted through are clearly indicated in this training plan. Unless the training plan calls for “for time” or “sprint effort” work briskly, not frantically. In general, these sprint efforts will be relegated to parts of Work Capacity training sessions.
What are your LE Athlete strength standards?
LIFT MEN WOMEN
Front Squat 1.25x BW 1.0x BW
Hinge Lift 1.75x BW 1.25xBW
Bench Press 1.25xBW .9xBW
Push Press 1.10x BW .7xBW
Hang Squat Clean 1.1x BW .9xBW
BW = Bodyweight
What is the LE Athlete Fitness Assessment?
Warm Up:
3 Rounds
- 8x Front Squat @ 45#
- 8x Push ups
- 8x Situps
- Instep Stretch
Get on a scale and weight yourself. Record Bodyweight.
(A) Max Reps Front Squats in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)
Protocol:
- 8x Reps Front Squat @ 50% Bodyweight, Then
- 4x Reps Front Squat @ 75% Bodyweight, (50% bodyweight for women), Then
- Max Reps Front Squat @ Bodyweight in 60 seconds
Comments: 60 Second Time Limit. Athlete can “rest” in the standing position, holding the barbell on his chest in the “rack” position. Once he racks or drops the barbell, the effort is over.
The athlete must lower the barbell until his thighs are at parallel or below. The top of the range of motion is standing with the hips locked out at full extension. Only full Range of Motion reps count.
The athlete may hold the barbell on his chest which his hands and arms in the “clean” position, or crossed in the “body building” front squat position. Clean position is preferred, but not required.
***RECORD YOUR REPS FOR SCORE
(B) Max Reps Bench Press in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)
Protocol:
- 8x Reps Bench Press @ 50% Bodyweight, Then
- 4x Reps Bench Press @ 75% Bodyweight, Then
- Max Reps Bench Press @ Bodyweight in 60 seconds
Comments: 60 Second time limit. Athlete can “rest” in the up position, holding the barbell above his chest with elbows locked out. Once he racks the barbell, the effort is over.
The athlete must lower the barbell until it touches his chest. The top of the range of motion is elbows locked out. Only full Range of Motion reps count.
***RECORD YOUR REPS FOR SCORE
(C) Max Reps Bodyweight Strict Pull Ups (men), Chin ups (women)
Protocol:
No Time Limit or warm up.
Comments: These are dead hang and strict, chin above bar pull ups for men (palms facing forward, away from face), chin ups for women (palms toward face). No kipping, no Bullshit.
The athlete can “rest” while hanging on the bar with both hands in the bottom position, but his feet cannot touch the ground or a bench.
***RECORD YOUR REPS FOR SCORE
(D) Box Jumps in 60 Seconds for Reps @ 20/24” box (20” for women)
Protocol
- 3x Box Jumps at 20/24”, Then
- Max Reps Box Jump (20/24”) in 60 seconds
Comments: 60 second time limit. Athlete must stand to full hip extension on top of box and step down each rep.
***RECORD YOUR REPS FOR SCORE
(E) Max Reps Seated Russian Twist in 60 Seconds for Reps @ 35/45# Dumbbell
Protocol:
No warm up. On “Go” max reps in 60 seconds. Feet must stay off the ground for rep to count. Every time the dumbbell touches the ground counts as 1x Rep. Count total reps.
***RECORD YOUR REPS FOR SCORE
(F) 300m Shuttle wearing IBA, Weapon and Duty Belt, for Time
Protocol:
No Warm Up. Event must start within 5 minutes of finishing box Jumps.
Athlete must wear his or her IBA, weapon and duty belt.
*** RECORD YOUR FINISH TIME. SEE BELOW ON HOW TO SCORE
Finishing Time
in Seconds Score
70 or less 20
71 19
72 18
73 17
74 16
75 15
76 14
77 13
78 12
79 11
80 10
81 9
82 8
83 7
84 6
85 5
86 4
87 3
88 2
89 1
90 0
90+ FAIL
SCORING:
- Bench Press reps x1
- Front Squat reps x1
- Strict Pull ups x1
- Box Jumps x1
- Seated Russian Twists x.5
- 300m Shuttle – Based on Finish Time – see above
Here’s an example on how to score the test:
- Bench Press – 10 reps = 10 points
- Front Squat – 10 reps = 10 points
- Pull ups – 12 reps = 12 points
- Box Jumps – 25 reps = 25 points
- Russian Twists – 50 Reps = 25 Points
- 300m Shuttle, 75 Sec = 15 points
- TOTAL: 10+10+12+25+25+15 = 97 points
SCORING STANDARDS
Minimum passing score is 60
However, failure to get one rep on any event and/or complete the 300m shutting under 90 Seconds results in a disqualification.
– 60 is a passing score
– 80 is a good score
– 110 is a good score
– 130 is a great score
– Rob Shaul
Is it true the LE Athlete Fitness Assessment Training Plan is Free?
Yes – but only for full-time law enforcement personnel.
Email support@mtntactical.com from your work email account (so we can verify you’re legit) to request the training plan.
What about nutrition?
Our view of nutrition is contrary to most. First, we find the goal of proper nutrition can be and is used as an excuse not to train hard. There are many people with great diets who are severely deconditioned. Likewise, there are many people who have terrible diets, but are very fit.
We do believe that a bad diet will limit and hinder your fitness. Eat well, train hard, get plenty of sleep, and you’ll make great gains. It’s an element of your training.
Second, proper nutrition is intuitive, it isn’t rocket science. You know when you’re eating junk.
Third, we believe strict, onerous diets are not sustainable over the long run. And we’re in it for the long run.
Finally, “event” nutrition is different from daily nutrition. If you have a long run, big climb, or tactical mission ahead, carbo load or you’ll likely bonk.
Here’s our Nutritional Guideline:
6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don’t eat carbs (bread, spuds, rice) or sugar.
1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We’ve found you can’t eat clean over the long term without cheating. We’ve also found the longer you stick to this diet, the less you’ll “cheat” on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.
I’m just visiting Jackson. Can I attend a training session?
Most the time, yes. We have followers around the world and many want to see the place in person and train with the Lab Rats while on vacation in Jackson. We generally do our best to get them in. Email us to check.