SWAT/SRT Beretta: Slight Endurance Emphasis
$59.00
- 7-week, 5 Day/week, training cycle with an endurance emphasis
- Strength, work capacity, chassis integrity, and tactical agility are also trained, but endurance is emphasized
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Beretta is the 3rd Plan in our “Gun Maker” packet of plans for full-time LE SWAT/SRT.
Beretta is a 7-week, 5 Day/week, training cycle with an endurance emphasis. Strength, work capacity, chassis integrity, and tactical agility are also trained, but endurance is emphasized.
This is Version 2 of the plan, updated November 2019.
FITNESS ATTRIBUTES
Strength
Beretta’s strength work deploys MTI’s Big 24 strength progression for two exercises, Power Clean + Push Press and Weighted Pull Ups. Beretta trains strength two days per week, Tuesdays and Fridays.
Work Capacity
Beretta deploys 10-minute and 15-minute work capacity events, one day per week.
Chassis Integrity
Beretta deploys ARTE (Anti-Rotation, Rotation, Total and Extension core exercises) circuits, one day/week. These circuits are 15-20 minutes long.
Tactical Agility
Beretta deploys two of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
Endurance
Beretta deploys a 6-mile Run Assessment and follow on interval and aerobic base work. The plan also deploys a “brick” endurance session one day/week, which combines unloaded running with loaded running (IBA/Weight Vest or 45# Ruck). Fridays finish off with a 3-mile, moderate-paced unloaded run.
WEEKLY SCHEDULE
- Monday – Endurance (6-mile run assessment or intervals)
- Tuesday – Strength, Chassis Integrity
- Wednesday – Tactical Agility, Work Capacity
- Thursday – Endurance (loaded/unloaded “brick” effort)
- Friday – Strength, Endurance (3-mile moderate-paced run)
REQUIRED EQUIPMENT
Beretta requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc, a track or running area with known 6-mile and 2-mile distances, and a repeating countdown timer (smartphone will work).
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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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.
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
Beretta requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc, a track or running area with known 6-mile and 2-mile distances, and a repeating countdown timer (smartphone will work).Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Endurance Assessment
Warm Up:
4 Rounds
10x Squats
Run 100m
Training:
- Run 6 Miles for Time
RECORD FINISH TIME
(2) 2 Rounds
******************************
TUESDAY
SESSION 2
Obj: Strength Assessment, Chassis Integrity
Warm Up:
3 Rounds
8x Power Clean + Push Press @ 65/95#
4x Scotty Bobs @ 15/25#
8x Goblet Squat @ 12kg
Training:
(1) 8 Round Grind ....
2x Power Clean + Push Press - increase load each round until 2x is hard, but doable
3x Weighted Pull Up - -increase load each round until 3x is hard, but doable
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed number of rounds
RECORD FINISHING LOADS FOR THE POWER CLEAN + PUSH PRESS AND WEIGHTED PULL UP
(3) 4 Rounds
5x Kneeling Plate Half Moon @ 25/35#
5x Standing Russian Twist @ 15/25#
5x Sandbag Clean @ 60/80#
15/15 Standing Founder
(4) Foam Roll Legs, Low Back
Comments:
Part (1) is a strength assessment - you're given 8 rounds to find your Power Clean + Push Press 2RM (2 Repetition Maximum) and Weighted Pull Up 3RM (3 Repetition Maximum).
******************************
WEDNESDAY
SESSION 3
Obj: Tactical Agility, Work Capacity
Warm Up:
4 Rounds
10x Squats
5x Box Jumps @ 24"
Training:
(1) 4 Rounds
TAC SEPA - Tactical Pro Agility to Stacked Box Drill
Slow walk back to start
(2) Repeat (1) wearing 25# Weight Vest or Individual Body Armor
(3) 10 Minute AMRAP (As Many Rounds as Possible)
5x Mr. Spectacular @ 12/16kg
Record Result
(4) 2 Rounds
******************************
THURSDAY
SESSION 4
Obj: Endurance
Training:
(1) Run 1 Mile in IBA or 25# Weight Vest
(2) Run 3 Miles Unloaded
All efforts at a "moderate" pace. "Moderate" = comfortable but not easy.
(3) Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Strength, Endurance
Warm Up:
3 Rounds
8x Power Clean + Push Press @ 65/95#
4x Scotty Bobs @ 15/25#
8x Goblet Squat @ 12kg
(1) 8 Round Grind ....
2x Power Clean + Push Press - see loading below
3x Weighted Pull Up - see loading below
Loading for Parts (1)'s Power Clean + Push Press: Drop 10# from SESSION 2’s finishing load and use this load for rounds 4-8. (see below & comments)
Round Reps Load
1 2x 50% of Finish Load
2 2x 60% of Finish Load
3 2x 75% of Finish Load
4-9 2x Finish Load - 10#
Loading for Parts (1)'s Weighted Pull Ups: Drop 10# from SESSION 2’s finishing load and use this load for rounds 4-8. (see below & comments)
Round Reps Load
1 3x 50% of Finish Load
2 3x 60% of Finish Load
3 3x 75% of Finish Load
4-8 3x Finish Load - 10#
Comments:
Example for Part (1) - assume your Power Clean + Push Press finishing load from SESSION 2 was 200. Here’s would be your loading for Part (1) today:
Round Reps Load
1 2x 100# (50% of 200#)
2 2x 120# (60% of 200#)
3 2x 150# (75% of 200#)
4-8 2x 190# (200 - 10)
Use the same methodology for the Weighted Pull Ups
(2) Run 3 Miles, Moderate Pace
"Moderate" = comfortable but not easy
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