Daily Urban Fire/Rescue Training Subscription

Daily Urban Fire/Rescue Training Subscription

$25.00

  • Includes Daily Base Fitness Training Sessions (4-5 days/week) for Fire/Rescue members and those looking to achieve a high level of Fire/Rescue fitness
  • Includes two monthly training mesocycles – current and previous month
  • Tested and verified by our operational unit research teams
  • $25/Month, Cancel Anytime

Description

The Urban Fire/Rescue Sessions are our year-round, day-to-day base fitness programming for urban firefighters and those who aspire to this level of fitness.

The traditional firefighter fitness approach, especially urban firefighter fitness, is rooted in “soft” wellness efforts and dumbed-down, or non-existent fitness assessments.

Our approach is different. We believe an unfit fireman can get him or herself killed. Worse, an unfit fireman can his or her teammates killed.

Job-specific fitness for fire rescue athletes is not a joke. It should not be an afterthought. It is a professional responsibility as important as equipment maintenance, communications and firefighting tactics.

“Professional Responsibility” = the responsibility of the individual athlete. Don’t expect command support for equipment or training time. It’s on you.

As well, do expect strange looks, jokes, and resentment from fellow firemen who don’t agree fitness is important. For most who believe like we do, not only will you face headwinds from command, but you’ll also deal with opposition from unions and other firemen.

Know that the fire doesn’t care. You can get by being unfit …. until you can’t.

Our programming for Fire Rescue Athletes reflects the dark reality that they can die at work. We believe fitness can save lives.

FITNESS ATTRIBUTES OF THE FIRE/RESCUE ATHLETE
  • High Relative Strength and Brute Strength
  • High Work Capacity for Short/Intense Events
  • Tactical Speed, Explosive Power, and Agility
  • Sprinting Speed and Explosiveness
  • Grip Strength
  • Durability for a long career
PROGRAMMING TESTED AND APPROVED BY OPERATIONAL UNITS

All of our programming has been tested, revised, and improved via our efforts with MTI Research Teams, an endeavor to partner with small individual units. These efforts are critical to ensuring the program’s validity, effectiveness, and efficiency.

WHAT MAKES OUR PROGRAM DIFFERENT?

1) We train for performance outside the gym. Our programming is focused on training which transfers to tactical performance and durability. Gym numbers are meaningless. All that matters is outside performance. This means we are not wedded to one programming theory or approach. Our programming is constantly evolving as we learn more and improve.

2) Strength Focus. The best thing we can do for our athletes is make them stronger. Strength is the foundation of performance and durability. We train full body strength heavy, hard, and often, using classic, proven barbell and strongman exercises. Beyond full body strength, we hammer the core and midsection daily and often dedicate whole training sessions to building our athlete’s core strength. Our strength training is aimed at the athlete’s “Combat Chasis” – legs, hips, and core.

3) We build durability. By developing overall strength, core strength, and hip and shoulder mobility, we aim to make our athletes more durable. Industrial athletes such as soldiers and mountain guides depend on their fitness and bodies for their livelihood. Avoiding injury from trauma or overuse keeps them on the battlefield and on the mountain. Strength + Mobility = Durability.

4) Our training sessions are periodized and programmed. We are uncomfortable with random training. We like to know where we are going.

5) We understand the “burden” of constant fitness, and program accordingly. Professional soldiers can never allow themselves to get out of shape, but constant training can easily lead to staleness and boredom. Our programming cycles through emphasis on different training attributes, strives to introduce new exercises, and builds in both very intense depletion days and easier, recovery “unload” weeks to both challenge and protect the athlete.

6) Constant improvement. Our programming today is much different than 12 months ago and will be different again 12 months from now. The more we coach, the more we learn, and that increased knowledge is continually folded into training programming and training session design. We are constantly making changes to improve. We can always do better.

7) We’re our own “Lab Rats.” We do these training sessions too – ahead of when they are published on the website. We understand that programming and training session design are as much craft as they are science, and there’s no substitute for the coach writing the training sessions to do them also. We try and test it before we publish it.

Required Equipment

A fully equipped gym, or a standard gym that also has the following equipment will work:



  • Barbell (with enough weight to find 1RM)

  • Dumbells or kettlebells (A range of weights)

  • 25# dumbbells

  • Space to run (25m minimum)

  • Sandbag (40/60# females, 60/80# males. Few gyms have these, so likely you'll need to make your own.)

  • Pull-up bar

  • 16" box or bench (for step-ups)


See our recommendation for a garage gym here. Questions? Email coach@mtntactical.com

Sample Training

SESSION 5

Obj: Strength, Short Work Capacity

Warm Up:

3 Rounds

Bronc Complex @ 45/65#

8x Hand Release Push Ups

Instep Stretch

Lat + Pec Stretch

Training:

(1) 5 Round Grind ...

3x Power Clean + Push Press - increase load each Round until 3x is hard, but doable

5x Kettlebell Floor Press- increase load each Round until 5x is hard, but doable

4x Shoulder Hold Lunge - increase load each Round until 4x is hard, but doable

3/6x Chin Ups

Grind = work steadily, not frantically through the exercises in this circuit - 5 Rounds total. Expect it to take 25-35 minutes

(2) 20 Rounds ... 

Suicide Sprint every 30 Seconds 

(3) 2 Rounds

Instep Complex

Foam Roll Low Back

SESSION 6

Obj: Long Work Capacity, Chassis Integrity, Grip Strength

Warm Up:

3 Rounds

10x Goblet Squat @ 12kg

4x Prone to Sprint

Instep Stretch

Training:

(1) 30 Minute Grind ...  

10x Sandbag Toss & Chase @ 40/60#

5x Backwards Sandbag Drag @ 40/60#

30x Step Ups @ 8-12" step with Sandbag behind neck across shoulders.

Grind = work steadily, not frantically through the exercises in this circuit for the prescribed time.

(2) 4 Rounds

20/20 Standing Founder

20/20 Low Back Lunge

20/20 Kneeling Founder

Max Effort Dead Hang from Pull Up Bar

(3) 2 Rounds

Pigeon Stretch

Frog Stretch

Lat + Pec Stretch

SESSION 7

Obj: Strength, Short Work Capacity

Warm Up:

3 Rounds

Bronc Complex @ 45/65#

8x Hand Release Push Ups

Instep Stretch

Lat + Pec Stretch

Training:

(1) 5 Round Grind ...

3x Hang Squat Clean -  increase load each Round until 3x is hard, but doable

5x Arnold Press -  increase load each Round until 5x is hard, but doable

5x Walking Lunge - increase load each Round until 5x is hard, but doable

1/3x Tarzan Pull Up

Grind = work steadily, not frantically through the exercises in this circuit - 5 Rounds total. Expect it to take 25-35 minutes

(2) 4 Rounds

300m Shuttle Every 2:30

(3) 2 Rounds

Hip Flexor Stretch

5x Shoulder Dislocate

Testimonials

"Thank you for putting together such a solid platform for fitness. I've PTd and worked out my entire life and have never had such well planned programs. Been well worth the price. Thank you" ********************


"I like the programming content and the ability to mix and match parts from various plans."


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"Easy to access programmes and operator sessions. Great exercise demonstration videos - links in sessions to exercise videos would be appreciated.“


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"I love the access to a large variety of plans. I find that my immediate needs change and the subscription offers me variety to meet the different fitness needs I have. Also the plans available vary in length, and functional focus. For example, I can use APFT improvement then switch back to Greek Heroes when I have an APFT come up"


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"Access to huge amounts of plans, so I can target specific areas I wish to develop and keep my training fresh."


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"Accessibility is great, being able to plan ahead by accessing all the available programs allows me to be flexible in my periodization"


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"Programming. Very work related for Fire/Rescue"


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"I have seen tremendous improvement in my relative strength and chassis integrity. I really enjoy how structured each workout is."


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"All areas of fitness and carry over into the job. Especially the way I feel physically, very little pain with this programming."


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"The operator programing and access to all the tons of other programs is exactly what I need to keep my fitness fresh and realavant. I have settled into a routine of doing an operator plan followed by an improvement plan and then repeat."


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"Great, well thought out programming. I prefer to use the plans over the daily workouts these days, but I use to do the daily workouts"


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"Removes the burden of planning day-to-day training. I can focus on work and school because my training is already planned out. Also, I have found that assessment component helps drive progress efficiently."


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"I like the ability to look at the workouts for any training program to help determine which one is most appropriate for my training goals and available time and equipment. Great mix of plans that fits a lot of my mountain related goals. I'm a relative novice at weight lifting- videos and descriptions have made it less intimidating to incorporate into training."


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"I'm waiting for a back injury to get better whilst waiting for my selection to start. Having all the programs to go through progressively gives me confidence that when go to selection I'll be ok."


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"I like that I can move from plan to plan as needs develop or change. It's also helpful to see all of the workouts ahead of time to get a complete sense of the programs that I'm considering so I can choose the one that works best with my schedule, training goals, etc. The overviews are sufficient and can be trusted but more detail is always helpful when evaluating a plan."


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"Simple, straightforward, and like the ability to see all the plans at once and tailor them for my season."


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Having access to workouts whenever I need them and being able to choose what workout plan I want to do. This helps with the always changing schedule that comes with being in the Army."


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"My subscription & the plans I choose give me the road map to achieving my fitness/activity goals. Having access to these plans takes the guess work out of what to do when I hit the gym, which when left to my own devices, inevitably devolves into doing some variation of the same exercises. The monkey see, monkey do works well for me as I'm certainly not skilled in putting plans together nor do I have the interest in doing so."


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"The vast amount of plans available in addition to the daily sessions."


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"Ability to move among strength-focused plans (357, Aecteon, Rather 6, etc.). I really like the entire plan being posted (i.e. all 6 weeks and the overview)- easier to schedule workouts around travel and equipment limitations."

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

Athlete's Subscription Package

Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.

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