Description
This 5-Week, 6-day/week training program is sport-specifically designed to prepare athletes to complete a 6 hour adventure race. This plan is designed to be completed the 5 weeks directly before your Race. Week 5 in the plan is an unload/taper week so the plan can be completed directly before your event, which the plan has scheduled as the Saturday of Week 5.
This training plan is built around the US Adventure Race Association standards for a 6 hour adventure race and these distances:
Run/Ruck – 6 Miles
Paddle – 5 Miles
MTB – 20 Miles
Total: 31 Miles
The primary intent and focus of this training plan is to build your training volume so can complete and recover from a 6-hour Adventure race with a total distance of approximately 30-35 miles.
While this plan includes core training, Its focus is on ruck/run, paddle and mountain bike (MTB) speed and endurance.
To begin this program, you must be able to ruck (run with pack) 3 miles, paddle 2 miles and MTB 8 miles.
This is Version 1 of the plan, designed in April 2022.
FITNESS ATTRIBUTES
Chassis Integrity
This training plan chassis integrity (functional core) strength programming to increase overall durability.
Beyond chassis integrity programming, this training plan does not include any gym-based strength training. This is by design – the paddling training in the plan will build event-specific upper body press and pull strength endurance, and the rucking/MTB programming will build event-specific leg strength endurance. Given the intensity and volume in the plan, additional strength training could negatively impact your more important, event-specific training.
Paddling Substitutions
Most adventure races include a paddling event – either canoe or kayak. By far, the most effective way to train paddling for canoe/kayak is to canoe or kayak and the plan has canoe/kayak programming.
However, season (winter) or equipment and access to water may prevent athletes from canoeing or kayaking to prepare for the event. For this reason, the plan includes two types of gym-based substitute paddling programming. Paddling-focused training is programmed for Tuesdays in the plan.
The first and preferred substitute for actual paddling is rowing erg – based. If you have access to a rower, complete the “Rowing Erg” programming in the plan.
Second is gym-based. If you can’t paddle and don’t have a rowing erg, complete the “Gym Session” alternative in the plan.
So to be clear … if you can’t paddle a canoe or kayak, and have access to a rower, do the rowing alternative. If you don’t have access to a rower, complete the gym alternative – but, don’t do both.
Ruck Run
Most adventure races involve trail running, orienteering or trekking with a light pack. Complete rucking portions of the programming with the same load in your pack you expect to carry for your event. For most, this will mean a 15-25# pack.
Saturday “Mini” Adventure Races
On Saturdays in the plan you’ll complete a three-event, “Mini” adventure race on increasing distance. You’ll paddle (or alternative), MTN and Ruck Ruck (run with pack), in quick order. Treat these mini-adventure races as test events … complete them at your threshold pace (fastest possible), and use them to dial in your gear, transitions and event nutrition.
WEEKLY SCHEDULE
- Mon: Mountain Bike (MTB) Hill Sprints + time-based moderate pace ride
- Tue: 2-A-Day – AM: Paddling or substitute training, PM: Ruck Run
- Wed: Gym-Based Chassis Integrity
- Thu: Ruck Run
- Fri: Total Rest
- Sat: Mini Adventure Race
- Sun: Easy Ruck Run plus Easy Mountain Bike
REQUIRED EQUIPMENT
This is a limited equipment training plan. Below is the required equipment …
- Stop Watch with repeating countdown timer (smartphone will work)
- Pair of Dumbbells (15# for women, 25# for men)
- Sandbag – 40# for women, 60# for men
- Foam Roller
- Mountain Bike
Optional: Kayak/Canoe and place to paddle
COMMON QUESTIONS
How fit do you need to be able to begin this plan?
To begin this program, you must be able to paddle two miles, ruck run 3, and mountain bike 8.
How Long do the Sessions Last?
1-6 hours. Longest days will be the Saturday “Mini” Adventure Race and Sunday easy ruck run and MTB.
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.
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Mountain Bike (MTB) Hill Sprints, Moderate Ride
Warm Up:
Bike 10 minutes, easy pace
Training:
(1) 2 Rounds
10 Minute Hill Sprint
Slow Ride to the Bottom
(2) MTB 40 Minutes, hilly terrain, Moderate Pace
"Moderate" = comfortable but note easy
Comments: For today's Part (1) Hill Sprints, ideally you have a local, long single track hill for this effort. If not, completing it on a paved road will work. This is an all out sprint - threshold effort.
After the final sprint, take a short rest then begin the moderate pace effort.
******************************
TUESDAY
SESSION 2
Obj: Paddle Training, Ruck Run, 2-a-day
______________________
******AM TRAINING********
WATER SESSION
Training
Paddle 30 minutes, Moderate Pace
"Moderate" = Comfortable but not easy
*************
ROWING ERG ALTERNATIVE
Warm Up:
2 Rounds
Row 250m
10x Push Ups
Instep Stretch
Lat + Pec Stretch
Training:
(1) 25 Minute AMRAP (As Many Rounds as Possible)
Row 500m
15x Kettlebell Floor Press using 15/25# Dumbbells
***************
GYM ALTERNATIVE
Warm Up:
2 Rounds
5x Scotty Bobs @ 15/25#
4x 40-Foot Shuttles
Instep Stretch
Lat + Pec Stretch
Training:
(1) 25 Minute AMRAP (As Many Rounds as Possible)
10x Renegade Rows @ 15/25#
10x Eos
10x Kettlebell Floor Press using 15/25# Dumbbells
Run 200m or 25x Step Ups @ 16-20" Box or Step
______________________
******PM TRAINING********
Training:
(1) Ruck Run 2 Miles, Moderate Pace, 15-25# Backpack (match the load you'll carry during the race)
"Moderate" = Comfortable but not easy.
Comments: For today's AM training - only complete one of these sessions.
If you have access to water and a canoe/kayak, complete the Water Session.
If you don't have access to water and/or canoe/kayak, but do have access to a Rowing Erg, complete the Rowing Erg Session.
If you don't have access to water/boat or rower, complete the Gym Session.
******************************
WEDNESDAY
SESSION 3
Obj: Chassis Integrity
Warm Up:
4 Rounds
10x Squats
5x Hand Release Push Ups
4x 40-Foot Shuttles
Instep Stretch
Training:
(1) 20 Minute Grind ....
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
15/15 Standing Founder
5x Sandbag Cross Clean @ 40/60#
10x Face Down Back Extension
"Grind" = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed time.
(2) 2 Rounds
Hip Flexor Stretch
Lat + Pec Stretch
Foam Roll upper back, lower back, legs
******************************
THURSDAY
SESSION 4
Obj: Ruck Run
Warm Up:
4 Rounds
10x Squats
5x Hand Release Push Ups
Run 100m
Instep Stretch
Training:
(1) Ruck Run 3 Miles, Moderate Pace, 15-25# Backpack (match the load you'll carry during the race)
"Moderate" = Comfortable but not easy.
(3) 2 Rounds
Toe Touch Complex
Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
TOTAL REST
******************************
SATURDAY
SESSION 6
Obj: Mini Adventure Race
Training:
(1) Paddle 2 Miles or 30 Minutes, then immediately ...
(2) Mountain Bike 8 Miles, Hilly Terrain, hen immediately ...
(3) Ruck Run 3 Miles with 15-25# Backpack (match the load you'll carry during the race)
Comments:
Treat today as a race event and go at a threshold pace (fastest possible) through this mini-Adventure Race.
Plan ahead and minimize transitions between legs as much as possible.
No water/boat for paddling.... Do this instead:
(1) 30 Minute AMRAP (As Many Rounds as Possible)
5x Scotty Bobs @ 15/25#
Run 200m or 25x Step Ups @ 16-20" Box or Step
5x Sandbag Twist and Toss @ 40/60#
Run 200m or 25x Step Ups @ 16-20" Box or Step
******************************
SUNDAY
SESSION 7
Obj: MTB, Run Easy Endurance
Training:
(1) Mountain Bike (MTB) 30 minutes, hilly terrain Easy pace.
Easy = you can speak in full sentences while moving
(2) Run 30 minutes, Easy Pace
Comments: If possible, proceed directly from the bike to the run. However, if necessary it's okay to treat today's session as a two-a-day - Bike in the AM, Run in the PM.
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.
We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.
– Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
Our Stuff Works. Guaranteed.
By Rob Shaul
I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.
While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.
I can tell them the process we go through to design our programming.
We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.
Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.
Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.
As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.
We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.
All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.
Here’s our guarantee:
1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.
2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
Questions?
Email: rob@mtntactical.com
COMMON QUESTIONS:
Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.
Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
Do you have a mobile app?
Yes, we do. Available for IOS and Android.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?
- Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.
Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com
