This intense, 6 week, 6 day/week training plan is specifically designed to prepare athletes for Customs and Border Protection (CBP) Air and Marine Operations (AMO). The plan includes a 1-week taper and is designed to be completed the 6 weeks directly prior to your report date.
This is Version 1 of the plan, built in March 2021.
This plan is purpose-built to prepare you for the specific fitness demands of the Air and Marine Operations Training, with multiple assessments to prepare and progress physical requirements seen In the academy.
- Bodyweight Strength Endurance
- Running Speed and Endurance
- Water Treading Confidence
- Focused Chassis Integrity grinds
Weeks 1, 3, and 6 in the plan are assessment weeks.
- Monday: Run Intervals, Chassis Integrity
- Tuesday: Water Treading, Bodyweight Strength Endurance
- Wednesday: Sandbag Strength, Chassis Integrity
- Thursday: Run Intervals, Chassis Integrity
- Friday: Water Treading, Bodyweight Strength Endurance
- Saturday: Run Endurance
Bodyweight & Sandbag Strength
This program utilizes bodyweight movement ‘grinds’ to increase your muscular endurance, with progressions based on assessments from the training plan to automatically scale to your current level of fitness. It also integrates Sandbag movements to increase working strength with an external load. Sandbag strength circuits are no joke. Female athletes will use a 40# Sandbag, and male athletes will use a 60# Sandbag.
Running Speed and Endurance
You’ll be assigned multiple running intervals a week based on your assessment times and the MTI Running Calculator to increase your speed on timed runs, as well as increase aerobic endurance. Saturdays will focus on easy runs to complement the intervals running and increase aerobic capacity. These runs will increase in distance as the plan progresses.
Having a high level of water confidence is key, and we’ll train treading water with different variations to get you where you need to be in the pool. The time spent treading water will increase as the plan progresses. These are tough efforts – stick with it.
This is a limited equipment training plan.
- 40#/60# Sandbag
- Running Track with known distance for 800m and 1.5 miles
- Pull Up Bar
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.
What if I have less than 6 weeks before my start date?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 6 weeks?
Email firstname.lastname@example.org with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Academy. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed run interval times?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
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: email@example.com
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.