Plan Focus: RASP 1&2 Training Plan

By Rob Shaul

The RASP 1&2 Training Plan is an Intense, 6 week training program is specifically designed to prepare athletes for Ranger Assessment and Selection Program 1 & 2.  The plan is designed to be completed the 6 weeks directly prior to your RASP start date. Week 6 in the plan is an  unload/taper week – so the plan can be completed directly before you report.

This training plan deploys initial and mid-cycle assessments (RASP PFT, 5-Mile Run, 250m Swim, 12-Mile ruck) and based your follow-on progressions on your initial assessment results. In this way the plan automatically “scales” to your incoming fitness and continues you push you as your fitness improves.

 

 

Further, this plan is “sport-specific” to the specific fitness demands of RASP. The plan includes:

  • Focused Testing and progressive training for the RASP PFT (Push Ups, Sit Ups, Chin Ups, 5-Mile Run)
  • Focus Testing and Swim training for the 250m Timed Swim, and water tread
  • Focused Testing and training for the 12-Mile Ruck for Time
  • Bodyweight smoke circuits
  • Intense core, mobility, and stabilizer strength training for durability

WEEKLY SCHEDULE

  • Monday: RASP PFT Work (Push ups, Sit Ups, Chin Ups, Running)
  • Tuesday: Threshold Ruck Intervals
  • Wednesday: Swim/Mid-Section, Bodyweight Work Capacity Smoker
  • Thursday: RASP PFT Work (Push ups, Sit Ups, Chin Ups, Running)
  • Friday: Long Ruck

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Pull up bar for Chin ups
  • 28kg kettlebell or 65# dumbbell for farmers carries
  • Stop Watch with repeating countdown timer (Timex 100-Lap Ironman is best)
  • ALICE Ruck or same ruck you will use at RASP, 35# of filler 10# Rubber rifle, sledgehammer, or dumbbell.
  • Recommended equipment: A GPS enabled watch will make measuring run and ruck distances much easier. (Garmin Forerunner 10 is recommended )

What if I have less than 6 weeks before I start RASP?
Still start at the beginning of this training plan anyway. Skip ahead to Week 6 (unload/taper week) the week directly before RASP.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

Questions?
Email coach@mtntactical.com

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Plan Focus: 30 Minutes per Day Dryland Ski Training Plan

MTI Lab Rats grind through sets of Quadzilla Complexes, Fall 2016

By Rob Shaul

Lift-assisted, alpine skiing has very specific fitness demands.

The first is eccentric leg strength.

When alpine skiing, gravity “bounces” you down the hill. From a strength perspective, your legs first fight gravity from being forced into the mountain, and then pop up, out of the hole, into the next turn.

Early in my coaching career I learned the hard way we can’t train eccentric leg strength with exercises like front squats and back squats. These train primarily “concentric” strength – the strength it takes to press out of the bottom of the squat.

The 30 Mintues/Day Dryland Ski Training Plan uses our “Quadzilla Complex” to train your eccentric leg strength. The Quadzilla Complex is a more intense complex of lunges, jumping lunges and squat jumps – where I use loading – dumbbells – to maximize its effectiveness. There is a lot of loaded hopping and jumping in Quadzillas, causing the athlete to land under the force of loaded gravity, and rapidly slow their deceleration. In this way, we train eccentric leg strength.

You’ll complete Quadzillas on Mondays and Thursdays in this plan and as you work through, the volume increases.

Beware …. eccentric leg strength training is intense and you’ll likely be quite sore. We give you Wednesday’s off in this plan to help with recovery.

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The second specific fitness demand of alpine skiing is what I call “Leg Lactate Tolerance” – the “burn” you feel in your quads at the end of a long ski run or at the end of a full ski day.

This training plan deploys Touch/Jump/Touch Intervals on Tuesdays and Fridays to train your mind and body for this demand. Over the course of the plan, we increase the overall number of the intervals you complete, as well as increase the work interval and decrease the rest.

Third, alpine skiing demands solid rotational, anti-rotational and extension core strength.

This plan trains these also. On Monday’s and Thursdays, you’ll perform Scotty Bobs – an upper body strength exercise which has a solid rotational core component, and on Tuesdays and Fridays, you’ll perform a focused core circuit between sets of Touch/Jump/Touch intervals.

Here is your weekly schedule:

  • Monday: Quadzilla Complex, Scotty Bobs
  • Tuesday: Touch/Jump/Touch Intervals, Core
  • Wednesday: Total Rest
  • Thursday: Quadzilla Complex, Scotty Bobs
  • Friday: Touch/Jump/Touch Intervals, Core
  • Saturday: Total Rest or light recreation
  • Sunday: Total Rest or light recreation

The training sessions include a warm-up, and are designed to be completed in 30 minutes. This training plan is designed for busy working professionals who don’t have the time to dedicate 60 minutes/day for our full Dryland Ski Training Plan and/or recreational skiers who want to supplement their current training with focused dryland ski preparation to prepare for an upcoming ski trip or vacation.

This training program is specifically designed to be completed the 4 weeks directly before your ski season or ski vacation begins.

Overall, this training is efficiently designed to get you to the slopes sport-specifically fit, strong and stable – so you can get the most out of your turns at the beginning of the season, or enjoy your ski vacation to the fullest.

Common Questions: 

What equipment is required?
Pair of 10# Dumbbells for Women, 25# Dumbbells for Men

Can I see sample training?
Click HERE, then click the Sample Training Tab to see the entire first week of programming?

Questions?
Please email: coach@mtntactical.com

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Plan Focus: Core Strength Bodyweight Only

By Rob Shaul

From our beginning in 2007, Mountain Athlete, Military Athlete and now, MTI programming has always had a significant core strength emphasis. I’ve long felt that a strong midsection not only improves mountain and tactical performance, but is also a key part of durability: a strong mid-section protects vulnerable limbs and joints.

The Core Strength Bodyweight Only training plan offers athletes in austere locations, or limited equipment to train core strength in a programmed, progressed, methodological way.

This 4-week, 5 day/week training program deploys MTI legacy core strength program design using bodyweight exercises only.

 

Training sessions are designed to last 20-30 minutes, and can be completed alone for athletes with this specific need, or as a supplement to another strength, endurance or any fitness program.

Training session format is either volume – circuits of sets and reps, or interval – periods of work followed by periods of rest. Exercises included train flexion, extension, isometric and rotational core strength.

Each week has the same general layout that is progressed – made harder – as you move through it. Don’t skip around. If you miss a day, pick up where you left off. Each day of the week is different, and designed to target certain movements while still training your entire core.

Here is the Weekly Schedule:

  • Monday: Rotational, Isometric, Flexion
  • Tuesday: Rotational, Isometric, Extension
  • Wednesday: Flexion, rotational, Extension
  • Thursday: Flexion, Rotation, Extension
  • Friday: Flexion, Extension, Rotation

The only required piece of equipment for this training plan is a stop watch with an interval timer and/or a clock with a second hand.

Questions?
Please email coach@mtntactical.com

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Plan Focus: Rat 6 Strength

Rat 6 Front Squats

By Rob Shaul

Rat 6 Strength deploys MTI’s simple, direct, tested approach to percentage-based strength programming. I first developed and deployed Rat 6 progression methodology with the MTI lab rats in 2016.

“Rat 6” comes from the lab rats I tested the programming  on (including myself) and the 6 classic barbell exercises we used:

  • Bench Press
  • Front Squat
  • Military Press
  • Squat Clean
  • Hinge Lift or Box Squat
  • Power Clean

The percentage-based progression in Rat 6 is based on your 1RM (1 Repetition Maximum) for the above exercises. Out of the gate you’ll test your 1RM’s, complete progressions based on these, retest, and progress again. In this way the program automatically “scales” to your incoming strength level and continues to push you as your strength increases during the plan.

Over the years Rat 6 has proven itself as a direct, effective strength training progression methodology for mountain, tactical and other athletes. I’ve recommended this plan for super experienced military athletes who have just completed Ranger School and need to build back strength, experienced mountain athletes new to free-weight strength training, and high school freshmen ready to start strength training.

 

It’s ability to scale to the athlete, focus on classic barbell exercises, and simple, effective, percentage-based progression will benefit any athlete interested in focused strength work.

Rat 6 is not strength-only. the plan also includes short work capacity and Chassis Integrity work.

This is an 8-Week, 5 day/week training plan. Here is the weekly schedule:

  • Monday Strength
  • Tuesday Strength
  • Wednesday Short Work Capacity, Chassis Integrity
  • Thursday Strength
  • Friday Short Work Capacity, Chassis Integrity

This design program is based on a super successful strength training cycle we first deployed with our tactical lab rats in 2013.

This is the third version of this plan, update Spring, 2017.

COMMON QUESTIONS

How long should the training sessions take?
Around 60 minutes. Some of these sessions will run short – around 45 minutes. Some may take up to 75 minutes.

How Should I Work up to my 1 Repetition Maximum?

Bench Press, Military Press, Front Squat, Hinge Lift or Box Squat – After the warm up, load up the barbell with a weight you can lift 5x. Then add weight, and complete 3x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.

Squat Clean and Power Clean – After the warm up, load up the barbell with a weight you can lift 3x. Then add weight, and complete 2x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.

Use Common Sense – Be smart and safe while working up to your 1RM. Don’t risk injury. Be smart and safe. And don’t linger – you need to complete each session in 45-60 minutes.

How long should I rest between Rounds and Circuits?
The strength circuits (Monday/Tuesday/Thursday) each include a stretch or durability exercise. Consider the stretch or mobility exercise your rest between rounds. There is no more rest between circuits more then what is required to change equipment and load barbells. Understand the strength circuits are not mini CrossFit-like WODs. Work briskly, not frantically.

Wednesday and Friday’s training sessions include Core Circuits. Don’t sprint through these. Work briskly, not frantically.

What if I can’t keep up the Monday to Friday Training Schedule?
If for any reason you cannot keep this Monday-Friday training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take two days a week, ideally together, as total rest.

Can I see sample training?
Click the product image above, then click “Sample Training” tab to see the entire first week of programming.

What if I have more questions?
Email coach@mtntactical.com 

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Plan Focus: Busy Operator Training Plan

By Rob Shaul

The Busy Operator Training Plan was developed after I received multiple emails from deployed military athletes who had completed our venerable Operator Sessions before deployment, but downrange simply didn’t have the time to complete the full 60-minute Operator Sessions

Upon these requests, I developed a stripped down version of the Operator Sessions which could be completed in 30-45 minutes. Out of this our first version of the Busy Operator Training plan was developed.

I’ve since updated and expanded this plan multiple times over the years – the current version was updated in April, 2017.

This 6-week, 5 day/week  training program provides short, intense, 30-45 minute training sessions for tactical athletes who have minimal training time.

The program deploys MTI’s Fluid Periodization methodology to train strength, work capacity, chassis integrity and military endurance (running, rucking, loaded step ups) concurrently.

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Weeks 1-2 in the Training Plan have a Strength Emphasis. Here is the Week 1-2 Schedule:

  • Monday: Strength
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Strength

Weeks 3-4 in the Training Plan have a Work Capacity Emphasis. Here is the Week 3-4 Schedule:

  • Monday: Work Capacity, Chassis Integrity
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Work Capacity, Chassis Integrity

Weeks 5-6 in the Training Plan have an Endurance Emphasis. Here is the Week 5-6 Schedule:

  • Monday: Endurance
  • Tuesday: Strength
  • Wednesday: Work Capacity, Chassis Integrity
  • Thurdsday: Endurance
  • Friday: Endurance

This is Version 2 of this training plan, updated April, 2017. 

EQUIPMENT NEEDED

This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, and plyo boxes. In addition, you will need a 25# weight vest, or Individual Body Armor, plus a ruck for rucking and weighted pull ups, and boots/shoes for rucking. A stop watch with an interval timer will make working through the session easier. Timex Ironman is best.

COMMON QUESTIONS

How long will sessions last?
These training sessions are specifically designed to be completed in 30-45 minutes. Work briskly, but not frantically, through these training sessions.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead.

Is carrying the 10# sledgehammer/dumbbell or rubber rifle necessary?
Yes – it mimics rucking with a rifle, and is great grip strength training.

Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men.

Can I see sample training?
Click the product link above then click “Sample Training” tab above to see the entire first week of programming.

What if I have more questions?
Contact coach@mtntactical.com

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Plan Focus: Big 24 Strength Training Plan

Veteran MTI Lab Rat, Cody, fights through heavy back squats during Big 24.

By Rob Shaul

The closest I’ve ever come to puking in the gym was during a Big 24 Strength Training Session – specifically, round 7 of heavy hang squat cleans. Many of my athletes have lost their cookies during a hard work capacity effort, but for me, panic breathing didn’t reach the intensity of Big 24 that day.

It was the final progression of the plan, and the other lab rats and myself wouldn’t even bother with the stretch between heavy sets. We’d just collapse on the floor next to the barbell between sets.

Earlier in the cycle, we could easily finish these sessions in 50 or 60 minutes, but now, at the end, more rest was needed between efforts and the sessions were stretching to 70 and 75 minutes.

The power of Big 24 is its simplicity, deployment of proven, classic strength exercises, and aggressive progression.

“24” comes from the total volume of the upper and lower body strength exercises in the plan. Specifically, you’ll do 8 rounds of 3 reps for a total of 24 total reps.

The first progression is to work up in loading over the 8 rounds to find your 3RM – or 3 Repetition Maximum load.

You’ll complete 8 rounds of 3 reps for the second progression also, but for rounds 4-8, complete a load which is 10 pounds less than your 3RM.

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For the 3rd progression, you’ll complete rounds 4-8 at a load 5 pounds less than your 3RM.

Finally, for the 4th progression, you’ll complete rounds 4-8 at your original 3RM load.

 

BACK SQUAT CHART EXAMPLE 

 

BIG 24 IS BUILT AROUND THESE EXERCISES

  • Back Squat – One of the key lifts to build strength. High bar or low bar doesn’t matter, pick one and be consistent.
  • Kettlebell/Dumbbell Walking Lunge – Unilateral total leg smoker. Keep your midsection tight to prevent tipping toward one side.
  • Hang Squat Clean – Simple Olympic movement.
  • Push Press – Builds power transfer between the lower and upper body and overloads the shoulders to build strength.
  • Bench Press – Builds upper body pressing strength.
  • Weighted Pull Ups – Builds upper body pulling strength.

 

WEEKLY SCHEDULE

  • Monday – Back Squat, Walking Lunge, Hang Squat Clean
  • Tuesday – Bench Press, Weighted Pull Up, Push Press
  • Wednesday – Shuttle Sprints, Chassis Integrity (short session)
  • Thursday – Back Squat, Walking Lunge, Hang Squat Clean
  • Friday – Bench Press, Weighted Pull Up, Push Press

As you work through the program, it’s important not to push the loading progression. While the first progression may seem “easy”, by the end of the second week, you’ll find working through the Total Body Big 24 is like going to battle with the barbell. It is very intense.

 

VERSION 4

Over the years I’ve updated and improved our Big 24 Strength Training Plan four times (we’re currently on version 4 – Updated November 2016) and have come to see it as one of our most efficient and effective plans to build total body relative strength for mountain, tactical and other athletes we work with.

The current version is 7 weeks long and you’ll train 5 days/week. The plan includes initial 3RM assessments on Week 1, and re-assessments Week 4 and 7. After the Week 4 re-assessment you’ll re-set the progressions and deploy the programming for a couple more weeks until the final, Week 7 assessment.

 

REQUIRED EQUIPMENT

This plan can be completed in any commercial gym with barbells, a rack, and dumbbells. In addition, you will need a stop watch with an interval timer for the 40-foot and 300m Shuttles (Ironman Timex is best). You’ll also need a backpack you can add plates to for weighted pull ups.

 

COMMON QUESTIONS

How long should the training sessions take?
40-75 minutes.

What if I can’t keep up the Monday to Friday Training Schedule?
If for any reason you cannot keep this Monday-Thursday training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take two days a week, ideally together, as total rest.

What if I’m not an expert with the Olympic Lifts?
You need some familiarity with the Hang Squat Clean to work through this program, but you don’t need to be an expert or accomplished Olympic weightlifter. You’ll be fine.

What about unfamiliar exercises?
Learn them or brush up here: http://mtntactical.com/category/exercises/

What about my diet?
Eating well does not take rocket science. It takes discipline. Here are our recommended diet guidelines:

6 days/week – eat as much meat, vegetables, fruit, seeds and nuts as you want – no restriction. Drink only water, coffee or tea. Do not eat bread, pasta, or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar, candy, soda or alcohol.

1 day/week – cheat like a mother. Eat/drink anything you want.

What about supplements?
We don’t take them. If you, we’d recommend only drinking a 20-30 gram whey protein shake 15 minutes before and/or 15 minutes after training.

What if I have more questions?
Email: coach@mtntactical.com

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Plan Focus: Rucking Improvement Training Plan

By Rob Shaul

MTI is committed to leading research and programming development for loaded movement over ground. We have conducted multiple studies We recently updated our Rucking Improvement Training Plan to employ our latest improvements in Rucking endurance programming. This 15-week training program is sport-specifically designed to improve short, moderate and long distance  (3–12 mile) rucking performance with a 45# rucking load.

This training program has 3 general objectives:

(1) Increase speed over ground
(2) Increase rucking-specific leg strength, core strength, and upper body strength
(3) Increase rucking aerobic base and efficiency for longer distance rucks

This training plan deploys ruck assessments (3, 6, and 12 miles) and uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming rucking fitness and speed of each individual athlete.

Different Athletes May Begin the Plan at Different Weeks

This training plan designed so athletes who have different ruck improvement needs can begin the plan in different places to address their specific deficiencies.

– Working on improving your 3-5 mile ruck time, and/or are new to rucking? Begin the plan on week 1.
– Working to improve a 6-mile ruck time and/or have some rucking experience but need lots of work? Start at week 6.
– Working to improve a 12 mile ruck time and/or are an experienced rucker wanting to be pushed? Start at week 11.

This is Version 2 of this plan, updated July 2017.

Speed Over Ground Work
This 15-week training program is divided into three, 5-week blocks for the speed over ground rucking work.

• Weeks 1-5 deploy multiple 3-mile ruck assessments and 1-mile repeats based upon your assessment times
• Weeks 6-10 deploy 6-mile ruck assessments and 2-mile repeats based upon your assessment times
• Weeks 11-15 deploy 12-mile ruck assessments and 3-mile repeats based upon your assessment times

Aerobic Base/Longer Ruck
While the Speed Over Ground work in the plan is anchored in 5-week blocks, the longer ruck in the plan progress steadily throughout. Easy distance ruck volume increases throughout the plan and the pace is based upon your most recent speed over ground assessment.

You’ll ruck easy, long distance two times/week on back to back days (Friday and Saturday). These easy rucks start at 4 miles on week one and progress to 16 miles on week 15.

Total rucking volume in the plan begins at 14 miles total in Week 1 and finishes at 47 miles total on week 15.

MTI Ruck Calculator
This plan deploys assessments and then bases your fast interval work and easy distance work on your assessment results using the MTI Ruck Calculator.

Strength Work
This training plan includes focused, rucking-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells.

This program is designed to be completed as a stand alone program, but it can also be completed concurrently a strength-focused MTI or other strength training program by starting this plan on Week 6 and dropping the Tuesday and Thursday strength days from this training program.

Too complete this training plan concurrently with a strength-focused plan, either do 2-a-days (gym-based strength in the AM, rucking program in the PM) or by alternating training days (gym-based strength Monday, rucking program Tuesday, gym-based strength Wednesday, etc.)

WEEKLY SCHEDULE

  • Mon: Assessment or Speed over Ground Intervals
  • Tue: Strength Training
  • Wed: Speed over Ground Intervals
  • Thu: Strength Training
  • Frii: Easy Distance Ruck
  • Sat: Easy Distance Ruck

COMMON QUESTIONS

What is the Required Equipment?

  • Ruck and 45# Filler
  • Stop Watch
  • Pull Up Bar
  • Pair of Dumbbells (15# for women, 25# for men)
  • Foam Roller

How Long do the Sessions Last?
1-4 hours depending upon your rucking pace. Longest days will be the Friday and Saturday long, easy efforts.

 

Can I see sample training?
Click the product link above, then the “Sample Training” tab to see the entire first week of programming.

Questions?
coach@mtntactical.com

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Plan Focus: Ranger School Training Plan

By Rob Shaul

 

This is Version 3 of this training plan, updated July 2017.

The Ranger School Training Plan has proven itself over the years for multiple athletes. (Read Reviews Here).

Ranger School in total is a multi-month stamina effort. But the “crux” of the event, and where most fail, is the first week – RAP (Ranger Assessment Phase) week – when candidates face several fitness assessments including the Ranger Physical Assessment (RPA) and 12-Mile Ruck March. According to the Army, 45% of Ranger School Candidates fail to graduate and half of them failed a RAP week event. The RPA accounts for 25% of all RAP week failures.

The MTI Ranger School Training Plan has two main goals: (1) Prepare the athlete for the rigors and assessments at RAP week; (2) Prepare the athlete in terms of physical stamina, mission-direct fitness, and overall mental and physical durability for the long endurance effort that makes up the bulk of Ranger School following RAP week.

 

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Changes from V2

  • We increased the plan duration from 7 to 8 Weeks and increased the training from 5 to 6 days/week. You’ll take the RPA 4 times in this plan, vice 3 times in V2
  • We updated the core strength work in the plan to our Chassis Integrity programming theory
  • We made important changes to the RPA progressions to reflect our latest programming evolution
  • We included moderate swimming on Saturdays partly to prepare athletes for the Combat Water Survival Assessment, and partly to help with recovery from the plan’s intensity.

 

RAP-Week Focus

This plan is “sport specific” to the specific fitness demands you’ll face at Ranger School, including the intense assessments at RAP week – preparation for the Ranger Physical Assessment (RPA), 12-Mile Ruck, swimming, calisthenic-based “smokers,” loaded work capacity efforts, mid-section strength and strength endurance, grip strength, etc.

The training plan includes:
– Testing and progressive training for the RPA (Push Ups, Sit Ups, 5-Mile Run, Chin Ups)
– 12-Mile Ruck
– Grip strength training.
– Barbell-based strength training for performance and durability
– Shoulder and hip strength and durability work
– Chassis Integrity (mid-section) and low back strength and strength endurance
– Loaded runs and carries

 

Weekly Schedule

For Weeks 1, 3, 5, 6, & 8

  • Monday: 2-A-Day: AM – RPA or RPA Work;  PM – 12-Mile Ruck or Ruck Intervals
  • Tuesday: Gym-Based Strength, Chassis Integrity
  • Wednesday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
  • Thursday: Multi-Modal Work Capacity, Chassis Integrity
  • Friday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
  • Saturday: 30-60 Minute Moderate Pace Swim

For Weeks 2, 4, 7:

  • Monday: Gym-Based Strength, Chassis Integrity
  • Tuesday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
  • Wednesday: Multi-Modal Work Capacity, Chassis Integrity
  • Thursday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
  • Friday: Multi-Modal Work Capacity
  • Saturday: 30-60 Minute Moderate Pace Swim

 

Assessments

The plan includes 2 specific assessments and follow-on progressions. You’ll take these assessments four times over the 8 weeks:

1. Ranger Physical Assessment (RPA) – Max Push Ups (2 minutes), Max Push ups (2 minutes), 5-Mile Run, Max Chin Ups

2. 12 Mile Ruck for Time @ 60# Plus 10# dumbbell, plate, sledgehammer or rubber rifle

 

RAP Week Preparation & RPA & 12 Mile Ruck Progressions

Fitness “gate” failures during RAP week are the major source of Ranger School attrition. This plan specifically focuses on preparing you for these assessments.

During this train up you’ll take the RPA and complete the 12-Mile Ruck @ 60# four times: Weeks 1, 3, 6 and 8. The weeks following the first 3 assessments you’ll complete calisthenic density training (push ups, sit ups, chin ups), running interval repeats and ruck interval repeats based on your most recent assessment scores. In this way, the plan automatically “scales” to your incoming fitness and continues to push you as your fitness improves while completing the plan.

The “cumulative impact” during RAP week is also trained during this plan via multiple 2-a-days, gym-based strength, and Chassis Integrity work, and hard, multi-modal calisthenic-based work capacity “smokers.”

A primary goal of the plan is to prepare you specifically for the RAP week fitness “gates” including preparing you for the cumulating volume of work you’ll experience.

 

Endurance/Stamina Preparation

Included in the plan is 1 day/week in the gym completed heavy free weight strength training. The goal of the strength training durability. We’ve found over the years that stronger athletes are simply harder to injury, do not get injured as bad if something does happen, and recover faster.  

Also included is our proven Chassis Integrity mid-section strength and strength endurance programming in the form of 2x/week extended circuits. A strong mid-section protects vulnerable joints and limbs. Chassis Integrity is the best theory we’ve developed to this point which develops transferable, functional, mission-direct core strength and strength endurance for mountain and tactical athletes.

Finally, by looking at the schedule above, you’ll see this is an intense, high volume training plan. The volume in the plan is by design and will develop your mental and physical stamina for Ranger School.

 

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Fully-Equipped Functional Fitness Gym including barbells, dumbbells/kettlebells, climbing rope, pull up bar, foam roller, etc.
  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 60# Sandbag
  • Ruck you will use at selection, 60# of filler, 10# Rubber Rifle, 10 lb sledgehammer or a 10# dumbbell/plate

Highly Recommended – GPS-enabled Watch. A GPS enabled watch will make measuring run and ruck distances much easier.

What if I have less then 8 weeks before I start Ranger School?
Still start at the beginning of this training plan anyway. Skip to Week 8, the taper week, the week directly before Ranger School.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing Ranger School. If you can’t handle the training volume at first, it is better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

Can I see Sample Training?
Click the product page above and then click “Sample Training” tab to see the entire first week of programming.

More Questions?
Email coach@mtntactical.com

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6 Reasons Why You Should Subscribe

By Mintra Mattison

With the Athlete’s Subscription Package you get access to everything MTI has to offer.

Here are 6 reasons why you should subscribe:

 

1. You get access to all of our Training Plans

We now offer over 200 training plans across, Mountain, Military, LE, Fire Rescue and General Fitness. Chances are pretty high that you will find exactly what you need within the variety of plans. But we don’t stop there. We are constantly designing new plans by request or simply out of interest.

 

2. You get access to our 7 Educational Online Programming Courses

What we’ve noticed over the years is that our athletes not only enjoy and appreciate our programming but often like to understand the reasoning behind the progressions. So we added our Educational Courses to the Subscription Package for the experienced athlete or coach who desires to learn more about strength and conditioning program design.

 

3. You get access to our Day-to-Day Sessions

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My Bar Crawl Battle with Self Righteousness

 

By Peyton Holtz 

Last summer, I spent some time with an incredible group of elite professionals from across the mountain-tactical world.  They were all well out of my league—more talented, more accomplished, more mature, and more professional than I will likely ever be. 

As part of our introductions to one another for the weekend, the group facilitator grilled us on our resumes. 

When it came around to me, he dug-in about my stated commitment to “ruthlessly protecting my own integrity” a line from the personal statement in my civilian resume. 

“What does that mean?” …  should have been a simple question to answer, but embarrassingly, I struggled to muster much of one, despite believing very deeply in those words.

As I fumbled to provide a coherent and meaningful answer, he asked, “don’t you think that’s just self-righteous?”

Though I pulled through the session (or more likely was just let off the hook) that question would weigh on my mind for months to come.  Was I just self-righteous?

To this point in my professional career, the way I assimilate into new units and onto new teams has become predictable, and I know well that I am an acquired taste. 

At first, most everyone will think I am somewhere on the spectrum between overconfident and an absolute, arrogant asshole.  Sometime down the road, usually after a little-shared hardship or some collective peak experience, most will change their minds about me….although few ever really warm up.

Way back when I used to believe that others were wrong for not being more objective; that these so-called professionals were too emotional and clearly cared too much about the careful application of social lubricant and too little about just being professional and getting things done. 

One day, in a completely unrelated context somewhere in Afghanistan, I got the best professional advice I have ever gotten.  The First Sergeant of my Ranger Company said to me:

“Sir, if you walk into one bar where everyone’s an asshole, and you leave and go to a second bar where everyone’s an asshole, and then you leave and go to a third bar where everyone’s an asshole…maybe YOU’RE the asshole.”

He really wasn’t talking about me at the time, but 1SG J’s words struck a chord deep inside of me, and have continually proven wise in myriad of circumstances.  As I look back now, nearing the mid-point of my career, I think it’s useful to reflect on my own struggle, and perhaps growth, as I’ve proceeded on this bar crawl and battled a tendency to be pretty damn self-righteous.

Before I get into the details, I should be clear about what I mean by self-righteous. 

We’d all likely agree that humility is an important character trait for leaders…or for anyone that we’d care to be around. I think that we would mostly agree that the opposite of humility is pride, or in extremis, arrogance. Those are importantly different from self-righteousness for me though.  Self-righteousness can be a much more subtle albeit more cancerous problem. Most that know me would tell you that I can come off as arrogant, but not necessarily because I think I am more talented or smarter…it’s something different, and those same people would have a hard time describing what it really is. 

That’s the self-righteousness. 

I’ve tried to be proactive about recognizing that others are talented, intelligent, etc., and so have considered myself humble by most definitions.

But I sometimes slip into a notion that my foundations are nobler than theirs: that I am more dutiful, more loyal, more honest, more sacrificial, et. al. From that same deeply seeded drive inside of me that has made me successful by all accounts, also wells up a subtle sense of superiority…and that’s what rubs people. 

It’s not a lack of humility in terms of my capabilities or the results that I can achieve; I will admit openly that I am average at best.  It’s the by-product of the deeply seeded principles that I have developed and rely on, and that by-product is often corrosive.

Now let me show you how:       

West Point Cadet

A guy named Chong was then Cadet Holtz’s first academic year roommate at West Point, and he struggled as a cadet to say the very least.  He was from Saipan, and faced all the struggles that one would expect for a young man who had never left that small island and now found himself in a pretty difficult place to be successful.  Beyond the burdens that came with drawing near-constant negative attention from upperclassmen—mostly just because he was an easy target as a non-native English speaker—Chong struggled academically, despite the efforts of many peers who tried relentlessly to help him succeed. 

At the end of our Plebe year, Chong had failed one class during each academic semester and was being considered for dismissal from the academy (there is no time in a Cadet’s academic schedule to repeat two classes before the next academic year begins).  During the separation process, one our classmates came to our room when Chong was away and asked me to sign a petition on Chong’s behalf; one that essentially plead the case for what a hard worker and solid teammate Chong was.  It said that we thought enough of him to share a foxhole in combat and to that he ought to have another chance to succeed, even if that meant being turned-back a year. 

I not only refused to sign that petition, but I spent the next little while crafting a scathing email to my company mates rebuking them for their immature and unprofessional action.  How could they think that their assessment of Chong was more important than the standards that had been developed and tried through more than 200 years at the Academy?  How were we to justify allowing Chong to one day lead Soldiers when he couldn’t meet the basic standards of maintaining a C average?  Shouldn’t he be appropriately held to the standard and subject to the consequences of inadequacy?  I was committed to developing into the leader that the system intended to create, and committed to suffering the consequences of inadequacy should I be found wanting.  Why weren’t they? Clearly, my classmates were immature assholes, and I was happy to get away from them and move on to a more dutiful crowd on active duty.      

Fort Bragg

Fast forward about ten years.  Captain Holtz reported to Ft. Bragg to the unit in which he hoped to soon command.  The battalion to which I reported was very near its next rotation to the Joint Readiness Training Center in Louisiana, and I would travel within days to go to train as a member of our battle staff at the Leader Training Program.  This was my first interaction with our command and our staff. Many of the primary staff were my peers as young Captains; all fresh out of our various specialty “advanced” courses. 

Our Intelligence Officer (S2), Nick, was one of those Captains, and along with most of the others, Nick followed the aforementioned pattern of meeting and assimilating me to the unit—Nick undoubtedly came down closer to the asshole end of the spectrum in his initial sizing-up of me.  We received our first operation order when arrived to LTP; it was a division order and was probably more than 100 pages in total.  I—being the consummate professional that I am—read every word of it that first night. 

In our first briefing to the battalion commander, Nick briefed his intelligence estimate for the fictitious, Russian-like, tank-driving enemy that would be our foe for the planning exercise.  The problem was that Nick’s estimate and conclusions were way-off.  Me, being the selfless servant and dutiful staff officer that I was, could not let the briefing go on…it would obviously put Paratroopers in grave danger if I allowed our commander to move forward in his attempt to understand the problem and to make decisions if he did so with incorrect information.  So, I did the right thing…I spoke up.  I corrected Nick, and pointed out that he had misunderstood the composition of the enemy element, and noted that the actual enemy would present a much more significant threat to us.  And, after presenting an enemy assessment that would have made Sun Tzu proud, I went on to offer some courses of action for defeating the tanks.

This interaction with Nick has been a pretty typical scene for me for the first bit of my career.  I do genuinely believe that in our profession, there can be little room for continuing to make decisions or take action based on incorrect information.  In my own spheres of influence, I have encouraged everyone to be comfortable “calling it out.”  What I can see from my literal or proverbial “foxhole” may be different than what someone else sees, and it’s important for each of us to paint the whole picture for the whole team.

But I’ve also learned that timing and the approach matter, and have spent some time relearning that few care how much you know until they know how much you care.  Being a douche bag and putting people on blast is probably never the right answer. Also, I’ve learned that just because someone makes a mistake or doesn’t seem as outwardly motivated as me, doesn’t mean that they hate America or don’t value the lives of our Soldiers. My sense of duty and loyalty is not automatically superior to theirs, so I shouldn’t suppose that I am somehow more committed, and treat them as if they aren’t.

Even Now

Now in the twilight of my Captaincy and having successfully completed two company commands, I am still grinding forward my journey towards quiet professionalism.  I was recently offered a job as a General’s Aide for a phenomenal leader with a lifetime of warfighting experience; a guy Soldiers tend to really like and trust, and one whom my most important mentors trust and respect immensely. 

I went to interview for the job several months ago, and along with a number of interview questions was asked, “why don’t you want this job?”  My response to the question was pretty simple: “Well sir, I have never really been the Courtney Massengale type, I’d rather stay down serving with the men, and in the end wouldn’t want anyone to think I have made my way based on anything but my own merits.”

I had considered how I would answer that question before I went for the interview, and even as I gave my answer thought it a pretty good response; one that was representative of a guy who came from very little and just wants to get it done alongside America’s heroes. Afterwards, though, I could hear those same words that had challenged me last June: “Isn’t that just self-righteous?”

The fact was that a really solid leader was offering a world of development to some young captain that a few other leaders thought was worth investing in, and yet I had the balls to basically say, “thanks sir, but I am too proud to live in your ivory tower and to carry your backpack around—I’ll make my own way.” Fortunately, my now-boss has seen a lot of young punks like me, and knew that getting me the right development now would allow me to serve better for years to come, so he hired me despite my immature response.

Twight’s Way

In a signed copy of Mark Twight’s book, Kiss or Kill, he inscribed these words: “First resolution; then revolution; finally, evolution.” Based on my experience on this proverbial bar crawl, I seem to be running into fewer assholes, and that seems to me a measure of progress because I think it means I am becoming less of an asshole. If nothing else, I am at least getting better at detecting my own self-righteous bullshit earlier. 

It took me years to admit that I was wrong about the Chong thing; months to see that I was a dick to Nick; but only hours to know that my response to my future boss was ridiculous. 

I think I can detect my own self-righteousness in near real-time these days, and though my wiring may never be completely rerouted, I can at least prep people to be able to laugh at me when I am on the wagon, and can react quickly to admit and apologize when I have gone down the dark path. I have resolved to be the quiet professional that Soldiers need, and thanks to a call-out from another mountain-tactical pro the revolution is well underway. 

The Good Dude Factor

The “good dude factor” matters as a tactical professional. 

People won’t follow an order that could get them killed if the guy or girl that gives it thinks that they are inherently right all the time…or that that their principles and adherence therefore makes them superior to everyone else.  Soldiers…whoever…are professionals and they get that you have to make hard calls sometimes …but they want to know that you have calculated the risk and reward objectively, and haven’t come to a decision based on too much confidence in yourself.

One of my early bosses said it best: ours is a serious profession with grave consequences; you should always take your responsibility seriously…but never yourself.      

 

About the Author:
Peyton Holtz is an Army Infantry Officer currently serving at Ft. Bragg, NC.

 

 


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