Cadet Summer Training (CST) - US Army Advanced Camp Sessions

Cadet Summer Training (CST) – US Army Advanced Camp Sessions

$49.00

  • 7-week plan, 6 days/week
  • Laser-focused to maximize your performance on AFT events, 12-Mile Ruck, Obstacle Course, and CWST
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

The following is a very intense, sport-specific 8-week program is specifically designed to prepare athletes for US Army Cadet Summer Training. The plan includes a taper, and is designed to be completed the 8 weeks directly prior the start of CST.

PROGRAM APPROACH

This training plan is focused on the fitness demands of CST including:

– AFT: You’ll take the AFT four times over the course of your plan, every other Monday, and complete follow-on, AFT-specific progressed programming.
– 12-Mile Ruck progression with 35# ruck sack with filler, 10# Rubber Rifle, 10# Sledge Hammer or 10# Dumbbell to carry while you ruck. You’ll Ruck every Saturday in this plan, working your way up to 12 miles, which you’ll complete twice on successive Saturdays week 6 and week 7.
– On Mondays when you are not taking the AFT there is a body weight flow that incorporates a 20 ft rope and a swim circuit with a 10# Rubber Rifle, 10# Sledge Hammer or 10# Dumbbell. The rope climb is to prepare you for the obstacle course and the swim is to prepare you for the CWST.

Schedule for Weeks 1-8

  • Monday: AFT Assessment or Bodywieght Flow/Swim
  • Tuesday: Shuttle Sprint Repeats, Chassis Integrity Grind, 2-Mile Run Work (800m Repeats)
  • Wednesday: Dead Lifts, Hand Release Push Ups, Plank
  • Thursday: Sprint-Drag-Carry, Chassis Integrity Grind, 2-Mile Run Work (1-Mile Repeats)
  • Friday: Dead Lifts, Hand Release Push Ups, Plank
  • Saturday: Long Ruck (6-12 miles)
  • Sunday: Rest or Orienteering Practice

Army Fitness Test (AFT)
You will take the AFT at the start of CST, failure to pass it will lead to your dismissal from CST. The following is to be completed in civillian PTs and running shoes

  1. 3RM Dead Lift (3 Repetition Maximum)
  2. Max Hand Release Push Ups in 2 Minutes
  3. Sprint-Drag-Carry for Time
  4. Plank for Time
  5. 2 Mile Run for Time

Please click HERE for an official US Army AFT Website describing the AFT and it’s events.

Please click HERE for the AFT Scoring Tables.

This training program deploys the AFT on the Monday of Weeks 1, 3, 5 and 7, and uses your latest AFT event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

The 12-Mile Ruck

A graduation requirement for CST is completing a 12-mile ruck with a 35-pound ruck and a rubber rifle. There is no specific time requirement for completion; at CST, it will be conducted as a formation ruck, averaging a 20-minute mile pace. This program prepares you for the distance through progressively longer Saturday rucks.

The Obstacle Course

At CST, you will complete an obstacle course that includes a 20-foot rope climb. While completing the obstacle course is not required for graduation, failure to complete it will negatively impact your overall CST score. Rope climb training is integrated into Weeks 2, 4, and 6 through bodyweight flow sessions, which include a 20-foot rope climb or Tarzan pull-ups (if a rope is unavailable).

Combat Water Survival Test (CWST)

The CWST must be completed in full OCPs, with FLC or TAPs, and a rubber rifle. It consists of:

  1. 15-meter swim with full kit – Swim underwater or perform a sidestroke for 15 meters while wearing uniform, boots, a load-bearing vest (or IOTV), and carrying a rubber rifle.
  2. 3-meter drop – Drop into deep water from a diving board or platform with your weapon, then swim to safety.
  3. Equipment ditch – While submerged, remove your vest and weapon, then swim to the edge.

Passing the CWST is not required for graduation; however, doing so will improve your overall CST score. This program trains only the 15-meter swim with full kit, progressing with 25-meter swims using a rubber rifle.

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Stop Watch with Repeating Countdown Timer – Smartphone app will worklnn
  • 60#, 40# Sandbag
  • Ruck you will use at CST, 35# of filler, 10# Rubber Rifle, 10# Sledge Hammer or 10# Dumbbell to carry while you ruck
  • 90# Sled/Tire to Drag and 45# Kettlebells or Dumbbells
  • Hexbar and plates
  • Rope or pull-up bar
  • Access to a 25m lap pool

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

What if I have more than 8 weeks before I start CST?
Email coach@mtntactical.com and ask for guidance.

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

Unfamiliar Exercises? Questions?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

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

Required Equipment


  • Stop Watch with Repeating Countdown Timer – Smartphone app will worklnn

  • 60#, 40# Sandbag

  • Ruck you will use at CST, 35# of filler, 10# Rubber Rifle, 10# Sledge Hammer or 10# Dumbbell to carry while you ruck

  • 90# Sled/Tire to Drag and 45# Kettlebells or Dumbbells

  • Hexbar and plates

  • Rope or pull-up bar

  • Access to a 25m lap pool

Sample Training

SESSION 1

OBJ: Assessment - AFT

Warm Up
3 Rounds:

  • 8x Dead Lift – increase weight every round to warm up

  • 4x Hand Release Push Ups

  • 4x 25m Shuttle

  • 8x Sit Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training
Work Up to 3RM Dead Lift

  • AFT 3RM Dead Lift

  • Note: You have 5 minutes. We recommend two 3-rep warm-up sets, then 1–2 attempts at your 3RM. Don’t exceed 420 lbs.

Rest 2 Minutes Between Events

Max Hand Release Push Ups in 2 Minutes

  • AFT Hand Release – Arms Extended Push Up

  • Note: Rest position is the front leaning rest (high plank).

Rest 2 Minutes Between Events

Sprint-Drag-Carry for Time

  • AFT Sprint-Drag-Carry

  • Note: Start prone. Drag a 90# sled, carry 45# kettlebells or dumbbells.

Rest 2 Minutes Between Events

Max Plank for Time

  • AFT Plank

Rest 5 Minutes Between Events

Run 2 Miles for Time

  • Run 2 Miles

  • RECORD ALL SCORES

SESSION 2

OBJ: Shuttle Sprint Repeats, Chassis Integrity, 2-Mile Run Work

Warm Up
5 Rounds:

  • 5x Squat

  • 5x Squat Jump

  • 4x 25m Shuttle

  • Instep Stretch

Training
4 Rounds Every 1:15

  • 150m Shuttle Every 1:15

20 Minute Grind

  • 60s Sandbag Shoulder Carry – 40/60# (increase to 80# if possible, alternate shoulders)

  • 5x Keg/Sandbag Lift – 40/60# (increase to 80# if possible)

  • 5x Sandbag Getup – 40/60# (increase to 80# if possible)

  • 5x Sandbag Good Mornings – 40/60# (increase to 80# if possible)

3 Rounds:

  • Run 800m – Use your "800m Interval Pace" based on SESSION 1's AFT 2-Mile Run and the MTI Running Calculator

  • Rest 4 Minutes Between Efforts

  • Running Calculator

2 Rounds:

  • HAM – Hip Mobility Drill

SESSION 3

OBJ: Dead Lift, Hand Release Push Up, Plank

Warm Up
3 Rounds:

  • 8x Dead Lift – increase weight every round to warm up

  • 4x Hand Release Push Ups

  • 8x Sit Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training
8 Rounds – AFT Deadlift

  • Round 1: 3x @ 65% of 3RM

  • Round 2: 3x @ 75% of 3RM

  • Round 3: 3x @ 85% of 3RM

  • Rounds 4–8: 3x @ (3RM – 10 lbs)

  • Use 3rd World Squat Stretch between each round

  • Example: If 3RM was 225#, use 215# for Rounds 4–8

6 Rounds Every 75 Seconds

  • 30% of AFT HRPU Assessment

  • Perform reps and rest the remainder of the interval

6 Rounds:

  • 30% of Max Plank Time

  • Rest 30 Seconds

2 Rounds:

  • Toe Touch Complex

  • 5x Shoulder Dislocates

SESSION 4

OBJ: Sprint-Drag-Carry, Chassis Integrity, 2-Mile Run Work

Warm Up
5 Rounds:

  • 5x Squat

  • 5x Squat Jump

  • 4x 25m Shuttle

  • Instep Stretch

Training
3 Rounds:

  • 100m Shuttle Drag – 90# Sled, Rest 30s

  • 100m Lateral Shuttle, Rest 30s

  • 100m Shuttle Carry – 45# Kettlebells or Dumbbells

  • Rest 1 Minute Between Efforts

  • Each 100m Shuttle = 25m down & back, twice

20 Minute Grind

  • 10x Sandbag Sit Up – 40/60# (increase to 80# if possible)

  • 60s Sandbag Zercher Carry – 40/60# (increase to 80# if possible)

  • 5x Sandbag Cross Clean – 40/60# (increase to 80# if possible)

  • Standing Founder – 15s each side

2 Rounds:

  • Run 1 Mile – Use "1 Mile Interval Pace" from SESSION 1’s AFT 2-Mile Time and MTI Running Calculator

  • Rest 8 Minutes Between Efforts

  • Running Calculator

2 Rounds:

  • HUG – Hip Mobility Drill

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

Athlete's Subscription Package

Need all access programming? The Athlete Subscription gives you 450+ Plans and 13x Daily Programming Streams.

SIGN UP