BORTAC Selection Training Plan
$89.00
- 8 week, 6 day/week training plan specifically designed to prepare athletes for the Border Patrol BORTAC Selection
- Ruck, Run and Swim intensive
- Plan deploys multiple assessments and scales to the incoming fitness of each athlete’s individual fitness.
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
The following is a sport-specific 8-week program is specifically designed to prepare athletes for the Border Patrol BORTAC Selection. This plan is designed to be completed the 8 weeks directly prior to your selection start week.
This is a very intense, 6-day a week training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
This program follows a general format and gets progressively harder each week, until Week 8, when the training tapers down. Don’t skip ahead! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
Ruck, Run and Swim Intensive
This plan is “sport specific” to the specific fitness demands you’ll face at the BORTAC selection – specifically running, swimming and treading water, bodyweight calisthenics, load carry and rucking. This program has multiple two-a-day’s, and to get the most of the program you will need to make training a priority in your day.
This is Version 2 of this plan, updated in March 2021.
TRAINING SCHEDULE
ASSESSMENTS
The plan includes 3 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:
- BORTAC PFT – 300m Sprint, Push Ups, Sit Ups, Pull Ups, 1.5 Mile Run
- 6 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle, Full Cammies/Boots
- Swim Confidence – 500m Swim and 15 Min Water Tread
RUN/RUCK/SWIM PROGRESSIONS
The training plan includes scaled paces for your runs, ruck and swims. These paces are based on your assessment results from the assessments listed above. You’ll take these assessments multiple times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and swimming fitness. The interval distances are shorter, and pace faster than the assessment distances and pace.
The running and ruck utilize the MTI Run Calculator, MTI Ruck Calculator, and MTI Swim Calculator which are embedded into the program. Simply input your latest assessment numbers, and the calculators will provide the assigned pace.
SOME ADVICE…
- Be sure to do all the swimming required by the plan in full cammies. Tailor cammie trousers so they end at the ankle will make them much easier to swim/tread water in.
- Test personal nutrition strategies as you work through the plan – you’ll need to refuel during many of these training session. Most proven are energy gels and electrolyte drinks. You need to find a gel or something else you can eat on the go and keep down under stress. Find the gel or product that works for you during this train up.
- Ruck Intervals should be completed on a relatively flat surface (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 45# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
- 60# Sandbag
- Swimming Pool, Swimming Goggles
- Waterproof Stopwatch with repeating countdown timer
COMMON QUESTIONS
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less than 8 weeks before my selection date?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 8 weeks?
Email coach@mtntactical.com with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the A&S. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for rucks?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
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
This is a limited equipment training plan. Below is the required equipment.- Ruck with 45# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
- 60# Sandbag
- Swimming Pool, Swimming Goggles
- Waterproof Stopwatch with repeating countdown timer
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: BORTAC PFT #1
Warm Up:
3 Rounds
200m Run (increase pace e/round)
10x Push Ups
10x Sit Ups
Training
(1) 300m Sprint for time
Rest 5 Minutes
(2) Max Reps Push Ups in 2 minutes
Rest 2-3 Minutes
(3) Max Reps Sit Ups in 2
minutes
Rest 2-3 Minutes
(4) Max Reps Pull Ups
Rest 5 Minutes
(5) 1.5 Mile Run for Time
RECORD ALL SCORES & FINISH TIMES
Comments:
The BORTAC PFT is followed by the DHS Pistol Qualification Course. If able, practice dry firing the course after the PFT get accustomed to shooting while fatigued.
******************************
TUESDAY
SESSION 2
Obj: Ruck Assessment #1
Warm Up:
3 Rounds
200m Run
10x Push Ups
10x Sit Ups
Training:
(1) 6 Mile Ruck for Time
Ruck loaded with 45# dry (no water weight) carrying a 10# rubber rifle or Sledge
RECORD FINISH TIME
(2) 2 Rounds
Hip Flexor Stretch
Foam Roll Legs, Low Back
******************************
WEDNESDAY
SESSION 3
Obj: Water Confidence Assessment #1
Training:
(1) 500m Swim for Time (stroke of choice)
Rest 5 Minutes
(2) 15 Minute Water Tread in cammie top and bottom
RECORD SWIM TIME. WATER TREAD IS PASS/FAIL
******************************
THURSDAY
SESSION 4
Obj: Bodyweight Strength, Run Intervals
Warm Up:
3 Rounds
200m Run (increase pace e/round)
10x Push Ups
10x Sit Ups
Training:
(1) 6 Rounds, every 75 sec.
30% of your Max Reps Push Ups from PFT #1
(2) 6 Rounds, every 75 sec.
30% of your Max Reps Sit Ups from
PFT #1
(3) 6 Rounds, every 75 sec.
30% of your Max Reps Pull Ups
from PFT #1
(4) 5 Rounds
100m Sprint
Walk back to start as your rest
(5) 6 Rounds
Run 400m at the “400m Interval
Pace” using your 1.5-mile Run Finish Time from PFT #1 and the MTI Running Calculator
Rest 2 Minutes between efforts
[calculator name="Run"]
Comments:
Example for Parts (1), (2): Say your SESSION 1 PFT Push Up score was 45. 30% of 45 = .3 x 45 = 13.5 or 14 push ups (round up). Set a repeating countdown timer for 75 seconds. On "go" complete 14 Push Ups. The faster you finish, the more rest you get before beginning the next round (at 75 seconds).
*********************************************************
PM SESSION
Obj: Ruck Intervals
Training:
(1) 3 Rounds
Ruck 2 Miles @ 45# (dry, no water weight) and 10# rubber rifle or sledge. Find your "2-Mile Interval Pace" using your Ruck Assessment #1 Finish Time and the MTI Rucking Calculator.
Rest 8 Minutes between efforts.
[calculator name="Ruck"]
(2) 2 Rounds
Hip Flexor Stretch
Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Work Capacity, Chassis Integrity
Warm Up:
3 Rounds
200m Run
10x Push Ups
10x Sit Ups
Training:
(1) 5 Rounds
5x Renegade Manmakers @ 25# Dumbbells
10x Sandbag Back Squats @ 60#
40x Step Ups @ 15” Bench and 25# Ruck
(2) 4 Rounds at grind pace
5x Sandbag Get Up @ 60#
5x Kneeling Sandbag Half-moon @ 60#
10x Sandbag Good Morning @ 60#
******************************
SATURDAY
SESSION 6
Obj: Mini Event
Warm Up:
3 Rounds
200m Run (increase pace e/round)
10x Push Ups
10x Sit Ups
Training:
(1) Minute 1-20, wearing
Individual Body Armor or 25#
Weight Vest or Back Pack ....
50x Step Ups @ 15" Box
Run 400m
(2) Minute 21-40 (no vest)
10x Sandbag Getup @ 60#
(Alternate shoulders each round)
Rope Climb or 8x Pull Ups
(3) Minute 41-60 (no vest)
5x Renegade Man Makers @
25#
Run 200m
Testimonials
I just got selected for BORTAC! I finished your BTC Selection program that I had purchased a couple of years ago and it did the job.
Thanks for everything, and I look forward to taking a programming course from you in the future.
***************
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.