Barbossa: Balanced Base Fitness + Swim Intervals
$59.00
- 6 Week, 5 Day/Week Training Plan designed as day-to-day training for tactical athletes whose mission sets include water based activities such as SCUBA and Water Rescue (SEAL, BORSTAR, USAF PJ/CCT, etc.)
- Concurrently trains Strength, Work Capacity, Chassis Integrity, Tactical Speed/Agility, and Endurance
- This training plan is one of the 190+ Plans included with an Athlete’s Subscription.
Description
Barbossa is an intense, 6-Week, 5 day/week training cycle.
This is first plan in the Pirates Packet of training plans designed as day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.
Barbossa trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.
This plan was built in June, 2017.
Water Based Endurance:
500m swim assessments and follow on intervals efficiently increase swimming speed. Water confidence and survival also trained through water tread drills and 25m underwater crossovers. See below for the “Swimming Charts” to find your swim interval times.
Strength Work:
TLU Strength with focus on Power Cleans, Pull Ups, Mutant Makers, Hinge Lift, Lunges, and Lunges. This total body strength frequently assesses 1RM’s and trains at heavy, moderate, and light loads through the cycle.
Work Capacity:
Multiple short and intense work capacity efforts, trained back to back with short rest periods between.
Land Based Endurance:
5-7 Mile unloaded running to increase aerobic base
TAC SEPA and Chassis Integrity
Focus on tactical speed – linear speed work from, trained unloaded and loaded. Chassis Integrity is trained 1x/week with a 15-20 minute “ARTE” circuit.
Here is the weekly schedule:
- Monday – Strength, Chassis Integrity
- Tuesday – TAC SEPA (Speed), Work Capacity
- Wednesday – Swimming
- Thursday – Strength, Work Capacity
- Friday – Run at Moderate Pace
COMMON QUESTIONS
What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, wrist-watch for swim intervals, weight vest
How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the pla
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
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.
Required Equipment
- Fully equipped functional fitness gym
- Swimming pool with known distance
- Wrist-watch for intervals
- Weight Vest or IBA
Sample Training
Below is the entire first week of programming from the training plan:
MONDAY
SESSION 1
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
5x Power Clean@ 45/65#
5x Walking Lunge
10x Hand Release Push Ups
Instep Stretch
5x Shoulder Dislocate
Training:
(1) Work up to 1RM Power Clean
RECORD 1RM
(2) 5 Rounds
2x Power Clean@ 85% 1RM
Foam Roll Low Back
(3) 6 Rounds
5x Lunges - Increase load rapidly each round until 5x is Hard, but Doable, then immediately
2x Squat Jump - Be Explosive!
Hip Flexor Stretch
(4) 6 Rounds
8x Bench Press - Increase load rapidly each round until 8x is hard, but doable
4x Clapping Push Ups
Lat +Pec Stretch
(5) 15 Minute Grind
Sandbag Get Up and Run @ 60/80#
8x Slasher to Halo @ 16/20kg
8x 1-Sided Deadlift @ 75/95#
10x Ab Wheel Roll Out
*****************************
TUESDAY
SESSION 2
Obj: TAC SEPA, Work Capacity
Warm up:
3 Rounds
10x Squats
10x Push Ups
10x Sit Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 4 Rounds
Prone to 25m Sprint
Rest 60 seconds
(2) 4 Rounds @ 25# Weight Vest/IBA
Prone to 25m Sprint
Rest 60 seconds
(3) 5 Minute AMRAP
1-Arm KB/DB Snatch or Clean and Press @ 16/20kg
Switch Hands every 5x Reps
RECORD TOTAL REPS
Rest 2-3 Minutes
(4) 5 Rounds
40 Seconds Hippity Hops
20 Seconds Rest
Rest 2-3 Minutes
(5) 5 Rounds Every Minute
3x Power Clean @ 75/95#
4x 40ft Shuttle
(6) Foam Roll Legs, Low Back
******************************
WEDNESDAY
SESSION 3
Obj: Swim Endurance Assessment
Warm Up:
4 Rounds
50m Swim - Freestyle, Combat Side Stroke (CSS), or Breast Stroke
5x Push Ups
10x Squats
Instep Stretch
Training:
(1) Swim 500m for Time
Freestyle, Combat Side Stroke (CSS), or Breast Stroke Pick one and use for the entire swim
RECORD FINAL TIME
(2) 20 Minute Water Treading
(3) 10 Rounds every Minute
1x Bottom Sample @ 10# Brick
Tread for the remainder of the minute
***************************
THURSDAY
SESSION 4
Obj: Strength, Work Capacity
Warm Up:
4 Rounds
8x Bench Press @ 45/95#
8x Box Jumps @ 20”
8x Walking Lunge
Instep Stretch
5x Shoulder Dislocate
Training:
(1) Work up to 1RM Bench Press
RECORD 1RM
(2) 6 Rounds
2x Bench Press @ 85% 1RM
Pigeon Stretch
(3) 6 Rounds
3x Power Clean - Increase load rapidly each round until 3x is Hard, but Doable, then immediately
8x Lunges - Increase load rapidly each round until 8x his hard, but doable
Instep Stretch
(4) 6 Rounds for Time
10x Jumping Lunges
200m Sandbag Run @ 40/60#
Rest 5 Minutes
(5) 10 Minute AMRAP @ 25# Weight Vest/IBA
3x Pull Ups
30x Step Ups @ 15”
6x 40ft Shuttle
(6) Foam Roll Legs, Low Back
*************************
FRIDAY
SESSION 5
Obj: Endurance
Training:
(1) Run 5 Miles at an Moderate Pace
Moderate Pace = comfortable but not easy.
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