Shipboard Training Plan
$59.00
- 6-Week, 5 day/week, 30x Session, intense training plan
- Designed around limited equipment found aboard
- Trains Relative Strength, Work Capacity, Chassis Integrity, and Endurance
- Session are 60-90 minutes long
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
The Shipboard Training Plan is designed for military athletes deployed for extended time, aboard ships – Navy personnel, deployed Marines, etc.
This is a limited equipment training program, recognizing the limited equipment and space available for training aboard most vessels.
Below is the required equipment:
- Full Set of Dumbbells or Kettlebells – These will be the primary strength training tool for this plan and they are interchangeable. The plan lists dumbbells and prescribes loading in pounds. If you are using kettlebells, use the equivalent kettle bell size – for example instead of 25# dumbbells use 12kg kettlebells, for example.
- Pull Up Bar
- 25# Weight Vest, IBA (Individual Body Armor) or backpack/ruck with 25# (be resourceful)
- 20/24” box for box jumps. Again, be resourceful – a pelican box will work.
- 16-18” box/step for step ups
- Foam Roller
- Optional: treadmill for running (For the endurance sessions/events in this plan, you are given a choice between step up/shuttle combo, treadmill run, or just step ups.
Plan Overview:
This is an intense, 6-week, 5 days/week, 30x Training Session cycle. We recommend you train 5 days in a row, and take 2 days off, total rest while completing this training plan.
This shipboard training plan deploys our “Fluid Periodization” and trains the following fitness attributes for military athletes:
- Relative Strength
- Work Capacity
- Chassis Integrity
- Endurance
This training plan is a truly “Fluid” cycle which will combine in nearly equal parts strength, work capacity, endurance, and Endurance sessions into a 6-week cycle.
Here is what training looks like over 2 weeks:
- Day 1: Strength, Chassis Integrity
- Day 2: Strength, Work Capacity
- Day 3: Endurance
- Day 4: Work Capacity, Chassis Integrity
- Day 5: Strength, Work Capacity
- Day 6: Work Capacity, Chassis Integrity
- Day 7: Strength, Work Capacity
- Day 8: Endurance
- Day 9: Strength Chassis Integrity
- Day 10: Chassis Integrity, Endurance
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 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
Below is the required equipment:
- Full Set of Dumbbells or Kettlebells - These will be the primary strength training tool for this plan and they are interchangeable. The plan lists dumbbells and prescribes loading in pounds. If you are using kettlebells, use the equivalent kettle bell size - for example instead of 25# dumbbells use 12kg kettlebells, for example.
- Pull Up Bar
- 25# Weight Vest, IBA (Individual Body Armor) or backpack/ruck with 25# (be resourceful)
- 20/24” box for box jumps. Again, be resourceful - a pelican box will work.
- 16-18” box/step for step ups
- Foam Roller
- Optional: treadmill for running (For the endurance sessions/events in this plan, you are given a choice between step up/shuttle combo, treadmill run, or just step ups.
Sample Training
Below is the First Week from this Training Plan:
SESSION 1
Obj: Strength, Chassis Integrity
Warm up:
4 Rounds
10x Goblet Squat @ 15/25#
5x Scotty Bobs @ 15/25#
5x EO’s
Instep Stretch
Training:
(1) 8 Rounds
3x Mr. Spectacular - increase load each round until 3x is hard, but doable, then immediately ….
2x Burpees - be explosive!
Pigeon Stretch
(2) 6 Rounds
5x Dumbbell Front Squat - increase load each round until 5x is hard, but doable, then immediately ….
2x Explosive Squat Jumps
10x Hand Release Push Ups
Hip Flexor Stretch
(3) 20 Minute Grind…
15x Good Mornings @ 25# Plate
15x Swings @ 25/35#
5x Hang Power Clean + Push Press @ 15/25#
(4) 2 Rounds
50x Shoulder Hand Job, Unloaded
10x 1-Leg Poor Man’s Leg Curl
(5) Foam Roll Legs/Low Back
******************************
SESSION 2
Obj: Strength, Work Capacity
Warm up:
4 Rounds
5x Walking Lunge
5x Kettlebell Floor Press @ 15/25#
10x Sit Ups
Instep Stretch
Training:
(1) 8 Rounds
3x Walking Lunge - increase load each round until 3x is hard, but doable, then immediately ….
2x Jumping Lunge - be explosive!
Pigeon Stretch
(2) 6 Rounds
5x Kettelbell Floor Press - increase load each round until 5x is hard, but doable, then immediately ….
2x Clapping Push Ups
3/6x Pull Ups
Lat + Pec Stretch
(3) 5 Rounds …. Every 60 Seconds
7x Box Jumps @ 20/24”
7x Burpees
**Rest 1 Minute
(4) Repeat (3)
(5) 2 Rounds
30 Second Shoulder Scarecrow
5x Nordic Hamstring
(6) Foam Roll Legs/Low Back
******************************
SESSION 3
Obj: Endurance
(1) 60 Minute Grind (Preferred) wearing 25# weight vest or IBA.
25x Step Ups
10x 40-Foot Shuttles
Or….
60 Minute Treadmill Run (unloaded)
Or …
60 Minutes Step Ups Wearing 25# weight vest or IBA
******************************
SESSION 4
Obj: Work Capacity, Chassis Integrity
Warm up:
4 Rounds
5x Burpees
5x Chin Ups
10x Squats
6x Jingle Jangles
Instep Stretch
Training
(1) 10 Rounds
30 Second 40-Foot Shuttles (preferred) or Jingle Jangles
30 Second Rest
**Rest 3-5 Minutes
(2) 10 Rounds, Every 60 Seconds…
4x Turkish Getup @ 15/25# ***
6x Box Jump @ 20/24”
***Alternate hands each round so Round 1, 4x Reps Right Hand
Round 2, 4x Reps Left Hand, etc.
(3) 20 Minute Grind
6x Kneeling Plate Half Moon @ 25/35#
6x Slasher @ 25/36#
15/15 Standing Founder
(4) 2 Rounds
20 Second Jane Fonda
(5) Foam Roll Legs/Low Back
******************************
SESSION 5
Obj: Strength, Work Capacity
Warm up:
3 Rounds
5x Kneeling Curl to Press @ 15/25#
5x Dumbbell Front Squat @ 15/25#
10x Situps
Instep Stretch
Training:
(1) 8 Rounds
3x Kneeling Curl to Press - increase load rapidly each round until 3x is hard, but doable, then immediately, …
1x Clapping Push Up (be explosive!)
Lat + Pec Stretch
(2) 6 Rounds
3x Dumbbell Craig Special - increase load rapidly each round until 3x is hard, but doable, then immediately, …
2x Broad Jumps
10x Dips or Bench Dips
Pigeon Stretch
(3) 8 Rounds
5x Renegade Man Makers @ 15/25#
40x Step Ups
Rest 20 Seconds
(4) 2 Rounds
Shoulder Blaster, Unloaded
20x 2-Legged Poor Man’s Leg Curl
(5) Foam Roll Legs/Low Back
Our Stuff Works. Guaranteed.
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