Captain Morgan is an intense, 6-Week, 5 day/week training cycle.
This is third plan in the Pirates Packet of training plans designed as day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.
Captain Morgan trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.
This plan was built in June, 2017.
Water Based Endurance:
Aerobic base swimming, building up to 2,500m swim at moderate pace.
Super Squat strength focusing on the Back Squat and Bench Press. These are brutal!
15min + 10min work capacity efforts with short rest periods between. Gym based, multi mode efforts, including a step up progression, shuttles, mini leg blasters, sand bag get ups, etc.
Land Based Endurance:
6 Mile run assessment with follow on 2-mile intervals to train speed over ground.
TAC SEPA and Chassis Integrity
Focus on tactical speed and agility – linear speed, level and direction change, trained unloaded and loaded. Chassis Integrity is trained 1x/week with a 15-20 minute “ARTE” circuit.
Here is the weekly schedule:
- Monday – Strength, Chassis Integrity
- Tuesday – TAC SEPA (Speed), Work Capacity
- Wednesday – Swimming
- Thursday – Strength, Work Capacity
- Friday – Running Speed Over Ground
What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, wrist-watch for intervals, weight vest or IBA
How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan
My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
More Questions? Email firstname.lastname@example.org
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.