Madame Cheng: Balanced Base Fitness + Fin/Run
$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
Madame Cheng is an intense, 6-Week, 5 day/week training cycle.
This is fourth 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.
Madame Cheng 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:
Brick Training – 1000m fin, 3 mile run assessment with increasing volume at moderate pace throughout the cycle. You will start with the fin, and move immediately to the run with as little transition time as possible.
Strength Work:
Rat 6 strength progression focusing on Hinge lift and heavy Thrusters. All progressions are based on multiple assessments with percentage based loading.
Land Based Endurance:
3-Mile Ruck Run assessment with 1-mile repeat intervals using the Rucking Calculator for your prescribed interval time. Gym based endurance is trained 2x/week – one long session and one moderate session. These are a grind. Work through them, don’t sprint.
Here is the weekly schedule:
- Monday: Strength
- Tuesday: Ruck Aerobic Base
- Wednesday: Gym Based Endurance
- Thursday: Strength
- Friday: Finning/Running Brick Training
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
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
Warm Up:
3 Rounds
5x Hinge Lift @ 65/115#
5x Dumbbell Thruster @ 15/25#
1/3x Pull Ups
Pigeon Stretch
Training:
1. Work up to 1RM Hinge Lift
RECORD FINAL LOAD
(2) 5 Rounds
3x Hinge Lift @ 80% 1RM
Instep Stretch
(3) Work up to 1RM Thruster
RECORD FINAL LOAD
(4) 5 Rounds
3x Thruster @ 80% 1RM
Lat/Pec Stretch
(5) Foam Roll Legs, Low Back, Upper Back
*******************************
TUESDAY
SESSION 2
Obj: Endurance
Training:
(1) 6 Mile Ruck Run @ 45# + Carry a 10# Sledge/Dumbbell - Easy Pace
***********************
WEDNESDAY
SESSION 3
Obj: Gym Based Endurance
Training:
(1) 2 Rounds - 40 Minutes Total
(Part A) 10 Minute Grind
6x Sandbag Toss and Chase @ 40/60#
3x Keg Lift @ 40/60#
6x Sandbag Get Up @ 40/60
(Switch shoulders each round)
(Part B) 10 Minute Grind
30x Step Ups @ 15”
200m Run
Notes:
1 Round = Part A and Part B. Complete Part A’s 10 Minute Grind, then move immediately to Part B. That completes 1 Round.
Finish 3 Rounds (Part A and Part B) for 60 Minute of total work.
These efforts are for grind. If you reach panic breath - slow down! Your breathing rate should resemble a moderate paced run.
**************************
THURSDAY
SESSION 4
Obj: , Strength
Warm Up:
3 Rounds
5x Hinge Lift @ 65/115#
5x Dumbbell Thruster @ 15/25#
1/3x Pull Ups
Pigeon Stretch
Training:
(1) 8 Rounds
3x Hinge Lift @ 85% 1RM
Instep Stretch
(2) 8 Rounds
3x Thruster @ 85% 1RM
Lat/Pec Stretch
(3) 3 Rounds
1x Rope Climb or 3x Tarzan Pull Up
10x Push Ups
5x Shoulder Dislocate
FRIDAY
SESSION 5
Obj: Endurance Assessment
Training:
(1) 1000m Fin Assessment
Then immediately…
(2) 2 Mile Run Assessment
RECORD FINISH TIME FOR EACH EVENT
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