Black Beard: Balanced Base Fitness + Fin 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 (finning, ruck running)
- This training plan is one of the 190+ Plans included with an Athlete’s Subscription.
Description
Black Beard is an intense 5 day/week, 6-Week cycle designed as the day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.
Black Beard is the 2nd plan in the Pirates Series of training plans for tactical athletes with water-based mission sets.
This plan trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.
Water Based Endurance:
1,500m finning assessments and follow on intervals efficiently increase fin speed. See below for the “Fin Interval Chart” to find your interval times.
Strength Work:
Density strength progression focusing on Craig Specials and Push Press. All progressions are based on multiple assessments with percentage based loading.
Work Capacity:
Multiple 20-30 minute work capacity efforts combining Sandbag Burpee and Running, Renegade Manmaker and Loaded Running, and a Bodyweight Rob Shaul/Shuttle Assessment with follow on intervals
Land Based Endurance:
3-Mile Ruck Run assessment with 1-mile repeat intervals using the Rucking Calculator for your prescribed interval time.
TAC SEPA and Chassis Integrity
Focus on tactical agility – level and direction change, trained unloaded and loaded. Chassis Integrity is trained 1x/week with a 15-20 minute “ARTE” circuit.
This plan was built in June, 2017.
Here is the weekly schedule:
- Monday – Strength, Chassis Integrity
- Tuesday – TAC SEPA (Agility), Work Capacity
- Wednesday – Finning
- Thursday – Strength, Work Capacity
- Friday – Rucking Speed Over Ground
COMMON QUESTIONS
What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, fins/booties, wrist-watch for intervals, ruck, weight vest or IBA
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 plan
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
- Fins/booties
- Wrist-watch for intervals
- Ruck
- Weight Vest or IBA
Sample Training
Below is the entire first week of programming from the training plan:
MONDAY
SESSION 1
Obj: Strength Assessment, Chassis Integrity
Warm Up:
3 Rounds
3x Craig Special @ 45/75#
8x Dumbbell Push Press @ 25/35#
10x Sit Ups
Instep Stretch
Lat/Pec Stretch
Training:
(1) Work up to 1RM Craig Special
RECORD FINAL LOAD
(2) 5 Rounds, every 90 seconds
4x Craig Special @ 80% 1RM
(3) Work up to 1RM Push Press
RECORD FINAL LOAD
(4) 5 Rounds, every 90 seconds
4x Push Press @ 80% RM
(5) 15 Minute Grind
8x Standing Russian Twist @ 15/25#
Sandbag Pick Up and Carry @ 60/80#
8x Ab Wheel Roll Out
8x Cauldron @ 25/35#
****************************
TUESDAY
SESSION 2
Obj: TAC SEPA, Work Capacity Assessment
Warm up:
3 Rounds
10x Walking Lunges
5x Burpees
10x Sit Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 4 Rounds
TAC SEPA Tactical Burpee Box Jump Drill
Rest 60 seconds
(2) 4 Rounds @ 25# Weight Vest/IBA
TAC SEPA Tactical Burpee Box Jump Drill
Rest 60 seconds
(3) 21 Minute AMRAP Assessment
5x Bodyweight Rob Shauls
4x 25m Shuttle
RECORD TOTAL ROUNDS
(4) Foam Roll Legs, Low Back
***********************
WEDNESDAY
SESSION 3
Obj: Swim Endurance Assessment
Warm Up:
4 Rounds
100m easy Fin
10x Poolside Muscle Ups
Training:
(1) 1,500m Fin For Time
RECORD FINAL TIME
***************************
THURSDAY
SESSION 4
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
3x Craig Special @ 50/60/70% 1RM
8x Dumbbell Push Press @ 25/35#
10x Sit Ups
Instep Stretch
Lat/Pec Stretch
Training:
(1) 5 Rounds, every 90 seconds
4x Craig Special @ 80% 1RM
(2) 3 Rounds
5x Push Press @ 50/60/70% 1RM
(3) 5 Rounds, every 90 seconds
4x Push Press @ 80% 1RM
(4) 6 Rounds for time
5x Sandbag Burpee @ 40/60#
400m Run with Sandbag
10x Weighted Situps @ 25/35#
(5) Foam Roll Legs, Low Back
Notes:
Warm Up - Increase the weight each round according to the assigned percentage of your 1RM.
Example: If your 1RM Craig Special is 200#…
Round 1 - 100# (50%)
Round 2 - 120# (60%)
Round 3 - 140# (70%)
************************************
FRIDAY
SESSION 5
Obj: Endurance Assessment
Training:
(1) 3 Mile Ruck Run Assessment @ 45# + Carrying a 10# Sledge/Dumbbell
RECORD FINAL TIME
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