SWAT/SRT Ruger: Slight Strength Emphasis
$59.00
- 7-week, 5 Day/week, training cycle with a slight strength emphasis
- This is a multi-modal training plan which in addition to strength, trains work capacity, endurance, tactical agility and chassis integrity (core)
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Ruger is the 1st Plan in our “Gun Maker” packet of plans for full-time LE SWAT/SRT.
Ruger is a 7-week, 5 Day/week, training cycle with a slight strength emphasis. This is a multi-modal training plan which in addition to strength, trains work capacity, endurance, tactical agility and chassis integrity (core).
This is Version 2 of the plan, updated November 2019.
FITNESS ATTRIBUTES
Strength
Ruger’s strength work deploys MTI’s “Density” strength progression methodology. Density is an efficient, percentage-based strength progression that has been deployed in MTI programming for several years. Ruger’s version of Density progression is barbell based, and built around the following four strength training exercises:
- Front Squat
- Bench Press
- Hinge Lift
- Pull Ups
Ruger trains strength two days per week, Mondays and Thursdays.
Work Capacity
Ruger deploys one 10-minute and 15-minute work capacity events, one day per week.
Chassis Integrity
Ruger deploys ART (Anti-Rotation, Rotation, and Total core exercises) and Low Back core circuits (3x low back/extension exercises). You’ll chassis integrity circuits 2 times per week on Tuesdays and Fridays. These circuits are 10-15 minutes long.
Tactical Agility
Ruger deploys two of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
Endurance
Ruger deploys a 3-mile Run Assessment and follow on, 1-mile interval repeats.
WEEKLY SCHEDULE
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength,
- Friday – Tactical Agility, Chassis Integrity
REQUIRED EQUIPMENT
Ruger 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 3 mile and 1-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
"Wanted to make a quick comment on your programs. To preface, they are awesome.
I am a Tactical Paramedic in Canada and Provide Direct Medical Support to Tactical Teams. Fitness wise it’s lots of crazy hours, call ins, rucking weight, stair climbs with weight and then being able to perform sometimes complex medical tasks and utilize psychomotor skills following a duration of physical work.
I have been on and completed the MTI FBI HRT and SWAT selection programs and I am doing the SWAT/SRT Ruger for the 2nd time. The results are great, from a functional fitness point of view. I am almost 48 y/o and have no problem completing these tasks and sometimes completing them seemingly easier than some much younger than me. I have found that doing them outside during the year in all temps has been beneficial. As an example I did the Tac Sepa outside today and it’s pretty cold and snowy but I think this has been to my advantage as this is the same environment and temp that I operate in.
Just wanted to pass on how great I think the programming is."
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"I’m a former soldier from the Canadian Armed Forces standing at 5’9” and 170lbs soaking wet. I spent many years refusing to pay for training plans or trainers. I learned to work out on my own, with friends, the military and followed copy-pasted plans that I would find in a google search. When I fell on Mountain Tactical Institute’s website some years ago, I told myself.."No way in hell that I would pay a monthly fee for this”. Boy was I wrong! I gave it a shot, thinking: If I can spend money on my Netflix and Amazon Prime account, I could do it for this. I’m now going into law enforcement and chose to follow the SWAT/SRT Ruger training plan. I’ll let the numbers speak for themselves.
Week 1 / Week 7 / Progress
Front Squat 1RM 135 / Front Squat 1RM 200 / 48.15%
Bench Press 1RM 175 / Bench Press 1RM 225 / 28.57%
Hinge lift 1RM 265 / Hinge lift 1RM 340 / 28.30%
Max rep pull-ups 25 / Max rep pull-ups 26 / 4.00%
My progress was mind-blowing! I now look back, regretting that I didn’t sign up years ago.Do yourself a favour, whatever your fitness goal is, follow their plans to the T and you’ll walk out a better athlete both physically and mentally."
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"Ruger 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 3 mile and 1-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: Strength Assessment
Warm Up:
3 Rounds
Barbell Complex @ 45/65#
Training:
(1) Work up to 1RM Front Squat
(2) Work up to 1RM Bench Press
(3) Work up to 1RM Hinge Lift
See "Comments" Below for how to work up to your 1RM (1 Rep Maximum)
(4) Max Rep Pull Ups
These are strict pull ups - no kipping, bucking, swinging, etc. No time limit - you can rest hanging from the bar with both hands in the down, elbows lock out position, but cannot put your feet down, or touch a box/bench with your feet. Full range of motion - elbows locked out at the bottom to chin above bar at the top.
RECORD 1RM & MAX REP PULL UP RESULTS
(5) Foam Roll Legs, Low Back
Comments:
"1RM" = 1 Repetition Maximum - or the most you can lift for that exercise.
How to Work up to 1RM:
1) Add a moderately light load to the barbell - one you know you can lift, and do 5 reps.
2) Add 20-30 pounds to the barbell and do 3 Reps.
3) Based on how you felt during the 3 reps, add 10-30 pounds to the barbell and do 1 rep, or a "single."
4) Keep adding load to the barbell using your best judgement, and do 1 rep or a single. Aim to be at your 1RM by your 4th or 5th single rep.
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TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity
Warm Up
(1) 3 Rounds
8x Goblet Squat @ 12kg
Training:
- 13 Minute AMRAP (As Many Reps as Possible)
TAC SEPA Tactical Burpee Box Jump Drill (walk back to the start each rep)
Complete each rep at full speed, then slow walk back to the start.
(2) 15 Minute Grind …
5x Kneeling Plate Half Moon @ 25/45#
5x Keg Lift @ 40/60#
5x Sandbag Getup @ 40/60#
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed time
(3) Foam Roll Legs, Low Back
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WEDNESDAY
SESSION 3
Obj: Endurance Assessment
Warm Up:
4 Rounds
10x Squats
Run 100m
Training:
- Run 3 Miles for Time
RECORD FINISH TIME
(2) 2 Rounds
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THURSDAY
SESSION 4
Obj: Strength
Warm Up:
3 Rounds
Barbell Complex @ 45/65#
USE YOUR SESSION 1 ASSESSMENT RESULTS TO CALCULATE THE LOADING/REPS FOR TODAY’S SESSION
Training:
(1) 8x Front Squat @ 50% 1RM, then...4x Front Squat @ 75% 1RM
Then...
5 Rounds, Every 90 Seconds
4x Front Squat @ 80% 1RM
(2) 8x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM
Then...
5 Rounds, every 90 Seconds
4x Bench Press @ 80% 1RM
(3) 8x Hinge Lift @ 50% 1RM, then...4x Hinge Lift @ 75% 1RM
Then...
5 Rounds, every 90 Seconds
4x Hinge Lift @ 80% 1RM
(4) 5 Rounds every 90 seconds
30% Max Rep Pull Ups
(5) 2 Rounds
Comments:
So, for Part (1) today say your SESSION 1, Front Squat 1RM was 200#.
Load up a 100# barbell (50% of your 1RM) on the bar and do 8 Reps, then load up a 150# barbell (75% of your 1RM) and do 4 Reps.
Load up a 160# Barbell (80%) of your 1RM, and set a repeating, countdown timer to 90 seconds. On “go” complete 4 reps. The faster you finish, the more rest you get before the next round. Complete 5 rounds total of 4 reps @ 80% 1RM on this 90 second interval.
Pull Ups … say your SESSION 1, Max Rep Pull Ups was 15 reps. 15 x .3 = 4.5 or 5 reps (round up). Set a repeating, countdown timer for 90 seconds. On “go” complete 5 pull ups. The faster you finish the more rest you’ll get before the next round starts. Complete 5 rounds total.
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FRIDAY
SESSION 5
Obj: Tactical Agility, Chassis Integreitry
Warm Up:
(1) 3 Rounds
8x Goblet Squat @ 12kg
Training:
- 4 Rounds
TAC SEPA 5/10/15 Sprint Complex
Slow walk back to start after every sprint
(2) Repeat (1) Wearing Individual Body Armor or a 25# weight vest or backpack
(3) 10 Minute Grind
10x Hinge Lift @ 65/95#
15x Swings @ 12/16kg
15/15 Standing Founder
“Grind” = work steadily, not frantically, through the exercises in this circuit for the prescribed time
(4) Foam Roll Legs, Low Back
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