Smokejumper Selection Training Plan
$99.00
• 8 week plan
• Prepares athlete for Smokejumper Rookie Training Course
• High Intensity, including 6 days/week, three 2-a-day sessions
• Work capacity, smoke sessions, running & rucking, overall durability, stamina
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
The following is a sport-specific 8-week program specifically designed to prepare athletes for the Smokejumper Rookie Training Course. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your training start week.
This is a very intense program that includes training 6-day a week, with three 2-a-day training sessions per week. It contains high levels of volume and stress. The intensity of this training plan reflects the volume and intensity of Rookie Training. 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. The plan has 48 total Training Sessions.
This plan is “sport specific” to the specific fitness demands you’ll face at Rookie Training – specifically work capacity “smoke sessions,” running and rucking (moving with additional weight . It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during selection.
The plan includes:
- Focused Testing and progressive training for the Smokejumper PFT, including the heavy pack-out rucks
- Work Capacity Smokers 2-3x/week
- Sandbag Getups for work capacity, mental fitnes, and core strength
- Intense core, mobility, and stabilizer strength training for durability
- Upper body strength
- Multi-modal run events with and without weight
- Intense “mini events” to prepare you for the long days
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
- GPS-enabled Watch. A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.
- Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers
- 40#/60# and 60#/80# Sandbag. Females use 40# and 60#; Males use 60# and 80#. We sell sandbags here (http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag) or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
- ALICE Ruck or same ruck you will use at selection, up to 110# of filler
- 10# Rubber Rifle, sledge hammer, tool, or dumbbell. You’ll carry this while rucking.
- Pair of 25# Dumbbells
- Foam Roller
- Step-up Bench (15-18 inches)
- Pull-up bar
- 24” Box/Bench/Platform
Sample Training
MONDAY
Obj: PFT Work
Warm up:
3 Rounds:
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Training:
(1) 4 Rounds, every 60 sec.
30% of max reps Pull-ups,
then...
Max reps Pull-ups in 60 sec.
(2) 4 Rounds, every 60 sec.
30% of max reps Push-ups
then...
Max reps Push-ups in 60 sec
(3) 4 Rounds, every 60 sec.
30% of max reps Sit-ups
then...
Max reps Sit-ups in 60 sec.
(4) 4 Rounds, every 60 sec.
30% of max reps Lunges
then...
Max reps Lunges in 60 sec.
(5) 2 Rounds
Run 800m at Interval Pace based on 1.5-mile Run Time
Rest 3 Minutes between runs
PM Session:
Obj: Long Run Work
(1) 3 Rounds
Run 2-mile interval at Interval Pace based on 8-mile Run Time
Rest 5 Minutes between runs
TUESDAY
AM Session:
Obj: Work Capacity
Warm-up:
3 Rounds:
Run 200m
10x Air Squats
10x Sit-ups
Instep Stretch
Training:
(1) 8 Rounds - one every 90 seconds:
10% of max reps Sandbag Get-ups with 60/80# Sandbag from SESSION 3 results
(2) 20 Rounds for time in a 45# pack or weight vest:
30x Step-ups
Run 100m
(3) 3 Rounds
5x Ankle to Bar
10x EOs
60 sec. Sandbag Farmer’s Carry - 40/60#
RECORD REPS AND TIME AND COMPARE TO SESSION 3.
PM Session:
Obj: Heavy Pack-out Work
(1) Ruck 3.5 miles for time on a flat course with 110# rucksack.
WEDNESDAY
Obj: Long Run
Training:
(1) Run 9 miles at Long Run Pace (pace per mile) based on 8-mile Run Assessment.
(2) 2 Rounds
Shoulder Blaster
Hip Flexor + Pigeon Stretch
Foam Roll legs and low back
THURSDAY
AM Session:
Obj: PFT Work
Warm up:
3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Training:
(1) 4 Rounds, every 60 sec.
35% of max reps Pull-ups,
then...
Max reps Pull-ups in 60 sec.
(2) 4 Rounds, every 60 sec.
35% of max reps Push-ups
Max reps Push-ups in 60 sec
(3) 4 Rounds, every 60 sec.
35% of max reps Sit-ups
then...
Max reps Sit-ups in 60 sec.
(4) 4 Rounds, every 60 sec.
35% of max reps Lunges
then...
Max reps Lunges in 60 sec.
(5) 3 Rounds
Run 800m at Interval Pace based on 1.5-mile Run Time
Rest 3 Minutes between runs
PM Session:
Obj: Light Pack-out Assessment
Training:
(1) Ruck 7 miles for time over hilly terrain with 85# rucksack.
FRIDAY
AM Session:
Obj: Work Capacity
Warm-up:
3 Rounds
Run 200m
5x Walking Lunges
10x Sit-ups
Instep Stretch
Training:
(1) As Many Rounds As Possible in 20 min of:
3x Sandbag Craig Specials - 40/60#
5x Burpees
10x Lunges
15x Sit-ups
(2) 2 Rounds
Shoulder Blasters
Instep Stretch
Foam Roll Legs/Low Back
Lat + Pec Stretch
Foam Roll Upper Back
(3) 8 Rounds
1x Depth Drop from 24” Box (Land softly as possible, knees bent, butt back)
Instep Complex
RECORD NUMBER OF ROUNDS AND COMPARE TO SESSION 5 and 10.
SATURDAY
Obj: 2-hour Mini-Event
(1) Run 5 miles in 40 minutes
(2) 3 Rounds
10x Push-ups
20x Air Squats
10x In-Place Lunges
(3) 5 Rounds
Run 1 mile in 8 minutes
20x Sit-ups
20x Flutter Kicks
20x Air Squats
Testimonials
********************************
"Coach Shaul -
I moved to Jackson Wyoming for one reason; to train with a purpose.
After becoming a Lab Rat at Mountain Athlete I was able to train hard for my upcoming Smokejumper Rookie Training. Not only did your team help guide me in the right direction, the knowledge and skill level that was provided was absolutely incredible.
I saw unbelievable results within the first month and an increase in physical fitness each week of every operator session.
After switching to the Smokejumper Training Program, I saw obvious improvement in my fitness scores and rucking capabilities. The focus in mental and physical toughness helped to ready me for my upcoming Smokejumper Selection and played a significant role in my success.
With hard work and trust in your programming I was able to fulfill a lifelong goal and solidify a career that will take me long into the future. I will no doubt continue to incorporate operator programming into my morning PT sessions and help pass along the word to fellow jumpers and firefighters that I meet.
I have already introduced the first sandbag to our gym's collection. As a rookie I'm not sure if I've been thanked hated for that.
Thank you again for all of your hard work and dedication to the success of performance in the field.
Grant Davis
Redmond Smokejumpers"
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.