By Emmett Shaul, MTI Coach
Program Description:
This is an intense 48-Session Training Plan which concurrently trains Strength, Work Capacity, Chassis Integrity, and Endurance. This training plan has an Endurance emphasis, with every third session being an Endurance effort. The training sessions in this plan are designed to flex around an athlete’s summer firefighting deployments. The plan includes 48 sessions that must be completed in order—don’t skip around. The plan provides six sessions per week, but it is not essential that you complete six sessions every week. Do the sessions as you have time to fit them into your schedule, but keep them in order. This training plan offers two Strength training options per Strength session: one for athletes with limited equipment, and one for athletes who have access to a full gym. Be resourceful. If you don’t have access to a pull up bar, use a tree. If you don’t have access to a bench/box, find something of the appropriate height you can step up on, etc.
Design:
Strength in this plan is trained with two parallel options. For the limited equipment option, Strength training deploys Bodyweight & Sandbag TLU, Bodyweight Flow, and Bodyweight & Sandbag TLU. For the full gym option, Strength training deploys Modified TLU, 6×3 Super Sets, and Efficient Strength. Work Capacity is trained via 10-, 15-, and 20-minute multi-modal efforts. Chassis Integrity is trained via TRE (Total Body, Rotation, Extension), RAE (Rotation, Anti-Rotation, Extension), and ATE (Anti-Rotation, Total Body, Extension) Grinds. Endurance is trained every 3 days via running, rucking, loaded step ups or uphill hiking, and gym-based endurance efforts.
This training plan cycles through Strength + Work Capacity, Strength + Chassis Integrity, and Work Capacity + Chassis Integrity, with every 3rd session being an Endurance effort. This plan does not deploy assessments or assessment-based progressions due to the nature of the profession and the need to flex training around deployments and variable access to equipment; this is also why both limited and full gym Strength options are included.
Questions, Comments, Feedback? Email emmett@mtntactical.com
Check Out the Wildland Fire In-Season Maintenance Training Plan HERE