This program is intended to be done the 6 weeks prior to starting CDQC. You will take fitness assessments during Weeks 1 and 4. You will train 6 times a week during Weeks 2, 3, and 5, and 5 days a week during 1, 4, and 6. You will use the results from the assessments in subsequent training sessions.
These assessments are how the plan scales to your ability. Always record your reps/times and always use the results from the most recent assessments. In Weeks 1, 2, and 3, you’ll use the results from Week 1’s assessments. In Weeks 4, 5, and 6, you’ll use the results from Week 4’s assessments.
This is a very intense training program. It includes assessments designed to be performed at your physical limit, demanding pool and open water training, high intensity runs, pool PT, and training sessions that last up to 4 hours.
The end of Weeks 2, 3, and 5 contain physically and mentally demanding “mini-events” that range in duration from 2 to 4 hours. You must prepare your equipment and nutrition ahead of time to complete these events. Never train beyond the prescribed duration of the event, even if you haven’t completed all of the evolutions.
Overall, this program has a sharp focus on improving your run and fin ability and your confidence/comfortability in the water, especially while hypoxic.
Assessment Weeks (1 and 4)
- Monday : CDQC PFT Assessment
- Tuesday : 5-mile Run Assessment
- Wednesday : 3000m Fin Assessment*
- Thursday : PFT Work + Swim/Hypoxic Training
- Friday : Long Run + Long Fin
- *This assessment can be done in a pool, but open water if you can.
Weeks 2, 3, 5, and 6
- Monday : PFT Work + Swim/Hypoxic Training
- Tuesday : Fin Intervals
- Wednesday : 5-mile Run Intervals + Pool PT
- Thursday : Long Run + Long Fin
- Friday : Fin Intervals
- Saturday : Mini-Events (duration increases from 2 hours up to 4 hours)
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: 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.