Description
Bourbon represents the most recent evolution of our day to day programming for Law Enforcement Patrol Officers and Detectives.
This is a balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, tactical agility, upper body hypertrophy, and chassis integrity (functional core), and short-distance endurance. Each of these fitness attributes are trained in relatively equal amounts.
Week 7 in the plan is a taper/unload week.
The training sessions in this training plan are designed to last 45-50 minutes.
This is Version 2 of Bourbon, Updated July 2019.
Strength
Bourbon deploys bodyweight strength training. Bodyweight strength is trained two ways: (1) 3x Exercise Assessment and follow-on, percentage-based progressions, and; (2) 20-25 minute body-weight “flow” circuits.
Work Capacity
Bourbon deploys two work capacity events, a 10-minute, suicide sprint repeat effort, and a gym-based multi-mode event which combines power cleans and burpees. Each event “progresses” or gets harder throughout the training plan. You’ll train work capacity two times per week.
Chassis Integrity
Bourbon trains chassis integrity 2 days/week, on the strength days. Each is an ARTE Circuit, which deploys an Anti-Rotation, Rotation, Total and Extension core strength exercise.
Tactical Agility
Trained one day per week, on Wednesdays.
Upper Body Hypertrophy
Shoulders, Back and Chest via superset circuits, two days a week.
Endurance
Trained Wednesdays via a 1.5-mile run assessment and follow-on 800m repeats based on your 1.5 mile run time.
WEEKLY SCHEDULE
- Monday: Strength, Chassis Integrity
- Tuesday: Work Capacity, Upper Body Hypertrophy
- Wednesday: Tactical Agility, Endurance
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity, Upper Body Hypertrophy
COMMON QUESTIONS
How long should the training sessions take?
The training sessions in this training plan are designed to last 45-50 minutes.
Required Equipment?
Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes and sandbags (40/60/80#)
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 login 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