Captain Morgan: Balanced Base Fitness + Swim Endurance
$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
Captain Morgan is an intense, 6-Week, 5 day/week training cycle.
This is third 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.
Captain Morgan 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:
Aerobic base swimming, building up to 2,500m swim at moderate pace.
Strength Work:
Super Squat strength focusing on the Back Squat and Bench Press. These are brutal!
Work Capacity
15min + 10min work capacity efforts with short rest periods between. Gym based, multi mode efforts, including a step up progression, shuttles, mini leg blasters, sand bag get ups, etc.
Land Based Endurance:
6 Mile run assessment with follow on 2-mile intervals to train speed over ground.
TAC SEPA and Chassis Integrity
Focus on tactical speed and agility – linear speed, level and direction change, 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 – Running Speed Over Ground
COMMON QUESTIONS
What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, wrist-watch for intervals, 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
- 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 Assessment, Chassis Integrity
Warm Up:
3 Rounds
- 6x Back Squat @ 75/95#
- 3x Scotty Bobs @ 15/25#
- 6x Sit Ups
- Instep Stretch
- 3x Shoulder Dislocate
Training:
(1) Work up to 1RM Back Squat
RECORD FINAL LOAD
(2) 1 Round
- 20x Back Squat @ 65% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.
(3) Work up to 1RM Bench Press
RECORD FINAL LOAD
(4) 1 Round
- 20x Bench Press @ 50% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.
(5) 15 Minute Grind
- 10x Kettlebell Swings @ 16/20kg
- 15/15 Low Back Lunge
- 5x Band Press Out
- 5x Hang Power Snatch @ 45/65#
Comments:
Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps.
Embrace the suck and suffer through. Have a
spot, if possible. If not,
have safety bars ready
and set.
******************
TUESDAY
SESSION 2
Obj: TAC SEPA, Work Capacity Assessment
Warm up:
3 Rounds
- 5x Burpees
- 4x 40-Foot Shuttles
- 10x Sit Ups
- Instep Stretch
- Training:
(1) 4 Rounds
- TAC SEPA Explosive Squat Jump to Sprint
- Rest 60 seconds
(2) 4 Rounds @ 25# Weight Vest/IBA
TAC SEPA Explosive Squat Jump to Sprint
Rest 60 seconds
(3) 15 Minute wearing a 25# Weight Vest/IBA
Max Step Ups @ 15”
RECORD TOTAL NUMBER
Rest 3-5 Minutes
(4) 10 Rounds every 60 seconds
6x40ft Shuttles
(5) Foam Roll Legs, Low Back
WEDNESDAY
SESSION 3
Obj: Swim Endurance
Training:
- 2000m Swim @ Moderate Pace
Moderate Pace = Comfortable but not easy
Use the same stroke for the entire session
THURSDAY
SESSION 4
Obj: Strength, Work Capacity
Warm Up:
3 Rounds
6x Back Squat @ 40/50/60% 1RM
3x Scotty Bobs @ 25#
6x Sit Ups
Instep Stretch
3x Shoulder Dislocate
Training:
(1) 1 Round
20x Back Squat @ 70% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.
(2) 3 Rounds
5x Bench Press @ 25/35/45%
Lat/Pec Stretch
(3) 1 Round
20x Bench Press @ 55% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.
(4) 12 Rounds for Time
10x Box Jump
Suicide Shuttle
Rest 20 Seconds
Rest 3-5 Minutes
(5) 4 Rounds every 2:30 Min
5x Sandbag Clean and Press @ 40/60#
5x Pull Ups
Mini Leg Blaster
FRIDAY
SESSION 5
Obj: Endurance Assessment
Training:
- 6 Mile Run Assessment
RECORD FINAL TIME
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