Correctional Officer Leavenworth

$49.00

  • 7-week, 5-day/week training plan for full-time Correctional Officers.
  • This plan concurrently trains total body strength, upper body hypertrophy, work capacity, grip strength, tactical agility, and Chassis Integrity.
  • Leavenworth’s strength work deploys MTI’s “TLU” strength progression methodology.
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

Leavenworth is the 4th Plan in our notorious prison packet of plans for full-time Correctional Officers.

Leavenworth is a 7-week, 5 Day/week, balanced training cycle. This training plan concurrently trains total body strength, upper body hypertrophy, work capacity, grip strength, tactical agility, and Chassis Integrity (functional core strength).

Strength
Leavenworth’s strength work deploys MTI’s “TLU” strength progression methodology. “TLU” deploys a Total, Lower and Upper Body exercise each training session, and includes a 1RM (repetition maximum) effort for one exercise each day. Leavenworth trains strength two days per week, Tuesdays and Thursdays.

Upper Body Hypertrophy
A large, muscular, upper body can be a deterrent for Correctional Officers. Leavenworth trains upper body hypertrophy (mass) two days per week.

Work Capacity
Leavenworth’s work capacity training is shuttle sprint based, using 150m shuttles and 300m shuttles. You’ll train work capacity twice per week.

Chassis Integrity
Leavenworth’s Chassis Integrity efforts deploy ARTE circuits. Each Chassis Integrity circuit deploys 4 exercises, one each of an anti-rotation, rotation, total and extension.  You’ll train chassis integrity 2 times per week. These circuits are 15 minutes long.

Grip Strength
Leavenworth deploys a max effort farmer’s carry for time effort and follow-on progression to train grip strength and endurance.

Tactical Agility
Leavenworth deploys three of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.

WEEKLY SCHEDULE

  • Monday – Strength, Chassis Integrity
  • Tuesday – Tactical Agility, Upper Body Hypertrophy
  • Wednesday – Work Capacity, Grip Strength
  • Thursday – Strength, Chassis Integrity
  • Friday – Work Capacity, Upper Body Hypertrophy

 

COMMON QUESTIONS

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.

Required Equipment?
Leavenworth requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.

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?
You can access the plan via username and password 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

  • 7-week, 5-day/week training plan for full-time Correctional Officers.
  • San Quentin is a balanced training cycle. This plan concurrently trains total body strength, upper body hypertrophy, work capacity, grip strength, tactical agility, and Chassis Integrity.
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Required Equipment

Leavenworth requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.

Sample Training

Below is Week 1 from this Training Plan:

 

MONDAY
SESSION 1
Obj: Strength, Chassis Integrity


Warm-up:


3 Rounds
Barbell Complex @ 45/65
Instep Stretch


Training:


(1)  Work up to 1RM Power Clean + Push Press


(2) 5 Rounds
2x Power Clean + Push Press @ 85% 1RM
Hip Flexor Stretch


(3) 6 Rounds
5x Back Squat - increase load rapidly each round until 5x is hard, but doable
8x Kettlebell Floor Press - - increase load rapidly each round until 5x is hard, but doable
Pigeon Stretch


(4) 15 Minute Grind
5x Kneeling Plate Half Moon @ 35/45#
5x Keg Lift @ 40/60#
2x Sandbag Getup & Run @ 40/60#
15/15 Standing Founder


"Grind" = work steadily, not frantically


(5) Foam Roll Legs, Low Back


*********

 

TUESDAY
SESSION 2
Obj: Tactical Agility, Upper Body Hypertrophy


Warm Up


(1) 3 Rounds
8x Goblet Squats @ 12kg
4x Prone to Sprint
Instep Stretch


Training:


(1) 4 Rounds
TAC SEPA - Crawl/Sprint/Crawl/Sprint Drill
Rest 45 Seconds between efforts


(2) 4 Rounds
Repeat Part (1) wearing body armor and duty belt


(3) 6 Rounds
10x Bench Press - increase load rapidly each round until 10x is hard but doable
5x Renegade Rows @ 25/35#
5x Shoulder Dislocate


*********

 

WEDNESDAY
SESSION 3
Obj: Work Capacity, Grip Strength


Warm Up:


3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
10x Squats
4x Prone to Sprint
Instep Stretch


Training:


(1) 8 Rounds
150m Shuttle every 1:15


(2) Max Farmer's Carry For Time @ 24/32kg


RECORD FINISH TIME


** You don't have to walk fast, but must keep moving during this max time for effort. Time stops when you have to put 1 or more of the kettlebells/dumbbells down.


(3) 5 Rounds
30% Max Farmer's Carry Finish Time
Rest 45 Seconds Between Rounds


So, if your max Farmer's Carry time from Part (2) was 2:12, convert this to seconds = 132 seconds, and multiply x.3 = 39.6 or 40 seconds.


For Part 3, do 5 Rounds, 40 second Farmer's Carry, 45 Seconds Rest


(4) 2 Rounds
Instep Stretch
Hip Flexor Stretch
Lat + Pec Stretch


*********

 

THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity


Warm-up:


3 Rounds
Barbell Complex @ 45/65
Instep Stretch


Training:


(1)  Work up to 1RM Bench Press


(2) 6 Rounds
2x Bench Press@ 85% 1RM
Lat + Pec Stretch


(3) 6 Rounds
3x Hang Squat Clean - increase load rapidly each round until 3x is hard, but doable
2/5x Pull Ups
Hip Flexor Stretch


(4) 15 Minute Grind
5x Cauldron @ 15/25#
5x Kneeling Keg Lift @ 40/60# sandbag or 16/20kg kettlebell
5x Sandbag Burpee @ 40/60#
15/15 Low Back Lunge


"Grind" = work steadily, not frantically


(5) Foam Roll Legs, Low Back


*********

 

FRIDAY
SESSION 5
Obj: Work Capacity, Upper Body Hypertrophy


Warm Up:


3 Rounds
5x Walking Lunge
5x Hand Release Push Ups
10x Squats
4x Prone to Sprint
Instep Stretch


Training:


(1) 4 Rounds
300m Shuttle every 2:30


(2) 6 Rounds
8x Alternating Dumbbell Military Press - increase load each round until 8x is Hard but Doable
8x Horizontal Pull Ups
Lat + Pec Stretch

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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

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This Plan is one of 200+ plans included in the Athlete's Subscription.