Rikers is the 1st Plan in our notorious prison packet of plans for full-time Correctional Officers.
Rikers 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).
Rikers’ strength work deploys MTI’s “Rat 6” strength programming methodology. Rat 6 is an old-school, percentage-based strength progression which has been a stalwart of our programming for several years. Rikers’ version of Rat 6 is barbell based, and built around the following four, classic, strength training exercises:
- Back Squat
- Push Press
- Hinge Lift
- Bench Press
Rikers’ trains strength two days per week, Tuesdays and Thursdays.
Upper Body Hypertrophy
A large, muscular, upper body can be a deterrent for Correctional Officers. Rikers trains upper body hypertrophy (mass) two days per week.
Rikers deploys multi-modal work capacity events with 15-minute durations. You’ll train work capacity twice per week.
Rikers deploys ART (Anti-Rotation, Rotation, and Total Body core exercises) and TRE (Total, Rotational and Extension core exercises) chassis integrity circuits 2 times per week. These circuits are 15 minutes long.
Rikers deploys classic heavy farmers carries with dumbbells to develop grip strength and strength endurance.
Rikers deploys three of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
- 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
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.
Rikers 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: 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.