Battlefield Airman Assessment Training Plan – TACP
$49.00
• 9 Week Training Plan, 45 Total Training Sessions
• Sport-specific – focused on the events in the new BAA TACP plan
• Deploys assessments and scales to the individual athlete
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Sport specific 9-week program designed specifically to assist Battlefield Airmen, in this case TACP Airmen, in preparing for the new Battlefield Airmen Assessment proposed by the United States Air Force. The Battlefield Airmen Assessment is comprised of 10 separate events, and includes a 10 mile ruck for which standards have not yet been established. Airmen are graded on each event with and assigned a score of 1-10 for event based on their performance. This plan is a combination of training methodologies that allows athletes to focus on specific energy systems throughout the week in preparation for this assessment. It is designed with an emphasis placed on improving strength, endurance, work capacity, and agility.
WEEKLY SCHEDULE
Mondays: Heavy Trap Bar Deadlift, Pull-Ups, Farmer’s Carry, 3-Cone Drill
Tuesdays: Weighted Lunges, Row Intervals, Long Run
Wednesdays: Ext Cross Knee Crunch, Trap Bar Deadlift, MedBall Throw, Agility
Thursdays: Weighted Lunges, Active Recovery Row, 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 distances or GPS enabled devise to measure distances
- Ruck Weighing 50#
- 6#, 10#, and 20# Medicine Balls
- Cones and Area to conduct 3 Cone Drill and agilities
- Pull-Up Bar Station
- Trap Bar for Deadlift training and plates for loading
- 2x 50# Sandbags (per 5 athletes)
- Concept2 Rowing Erg
- Handheld Dynamometer
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
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?
Access is online, via username and password. You can log in 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.
Required Equipment
TRAINING PROGRAM REQUIRED EQUIPMENT:
In order to complete this program, you’ll need the following equipment:
- Timepiece or stopwatch
- Course of known distances or GPS enabled devise to measure distances
- Ruck Weighing 50#
- 6#, 10#, and 20# Medicine Balls
- Cones and Area to conduct 3 Cone Drill and agilities
- Pull-Up Bar Station
- Trap Bar for Deadlift training and plates for loading
- 2x 50# Sandbags (per 5 athletes)
- Concept2 Rowing Erg
- Handheld Dynamometer
Sample Training
SESSION 6
Obj: STRENGTH/AGILITY
Warm-Up:
4 Rounds
3x Deadlift
Toe Touch Complex
Round Deadlift 1RM%
1 40%
2 50%
3 60%
4 70%
Training:
(1) Grip Strength (Dynomometer) Total:______________
(2) 5 Rounds
- 5x Trap Bar Deadlift
- Foam Roll Low Back between rounds
Round Reps 1RM%
1 5 75%
2 5 80%
3 5 82.5%
4 5 85%
5 5 85%
(3) 5 Rounds - Every 90 Seconds
- 30% of Max Pull-ups from PAST Assessment
- Pec + Lat Stretch
(4) 6 Rounds
- 25yd Farmer’s Carry w/ 50# Sandbags
- Full Recovery
(5) 4 rounds
- 3 Cone Drill I (Prone, Down, Back, Down)
- Full Recovery
(6) 4 Rounds
- 3 Cone Drill II (L Weave)
- Full Recovery
*****************
SESSION 7
Obj: ENDURANCE/WORK CAPACITY
Warm-Up:
4 Rounds
200m Run - easy pace
10x Lunges
Pigeon Stretch
Training:
(1) 6 Rounds - Every 2 min
- 20% of Weighted Lunges w/ 50# Sandbag from PAST Assessment
- Hip Flexor Stretch
(2) 6 Rounds
- 500m Row @ AVG/500m Pace -4 Sec from 1,000m Row Assessment
- 60 sec Rest
(3) 4 mile Run @ “Moderate per mile Pace for Longer Runs” from the Run Interval Calculator based on PAST Assessment 1.5 mile run.
(4) 3 rounds
- 10/10 Standing Founder
- 10/10 Low Back Lunge
- 10/10 Kneeling Founder
- 10x Face Down Back Ext
(5) 2 rounds
- Third World Stretch
- Foam Roll Posterior Chain
********************
SESSION 8
Obj: STRENGTH/AGILITY
Warm-Up:
4 Rounds
3x Deadlift
Toe Touch Complex
Round Deadlift 1RM%
1 40%
2 50%
3 60%
4 70%
Training:
(1) 5 Rounds
- 5x Trap Bar Deadlift
- Foam Roll Low Back between rounds
Round Reps 1RM%
1 5 75%
2 5 75%
3 5 80%
4 5 80%
5 5 80%
(2) 5 Rounds - Every 60 Seconds
- 25% of Ext Cross Knee Crunch from PAST Assessment w/ Metronome:56
(3) MedBall Toss @ 6#
- 5x Overhead Throw
- 5x Side Throw - Left
- 5x Side Throw - Right
(4) MedBall Toss @ 10#
- 5x Overhead Throw
- 5x Side Throw - Left
- 5x Side Throw - Right
(5) MedBall Toss @ 20#
- 3x Overhead Throw
- 3x Side Throw - Left
- 3x Side Throw - Right
(6) Operator Agility I
(7) Operator Agility II
******************
SESSION 9
Obj: ENDURANCE/WORK CAPACITY
Warm-Up:
4 Rounds
200m Run - easy pace
10x Air Squats
Pigeon Stretch
Training:
(1) Weighted Lunges Total:______________
(2) 4 Rounds - Every 2 min
- 20% of Weighted Lunges w/ 50# Sandbag from PAST Assessment w/ Metronome:56
- Hip Flexor Stretch
(3) 2,000m Row @ Active Recovery Pace (AVG/500m Pace +15 Sec from 1,000m Row Assessment)
(4) 6 Rounds
- Run 400m @ “Interval Pace” from the Run Interval Calculator based on PAST Assessment 1.5 mile run.
- Rest 2 min Between Runs
(5) 2 rounds
- Third World Stretch
- Foam Roll Posterior Chain
*************************
SESSION 10
Obj: RUCK
Training:
(1) 6 mile Heavy Ruck @ “Per Mile Interval Pace” from the Ruck Interval Calculator based on 10 Mile Ruck from Session 1
Load: 50# Ruck
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