Description
This is an intense 7-week, 5 Day/week training plan specifically designed to prepare athletes for the Fitness Assessment and 12 Mile Ruck required for the Expert Soldier Badge. Below are the events tested:
- Max Rep Push Ups in 2 Minutes
- Max Rep Sit Ups in 2 Minutes
- 2-Mile Run for Time
- 12-Mile Ruck for Time @ 35# Dry Weight – 3 Hour Standard.
This training plan is designed to be completed the 7 weeks directly before you take the ESB initial PFT (push ups, sit ups, 4-mile run).
Week 7 in the plan is an assessment and taper/unload week.
This is Version 2 of this training Plan, built August, 2021.
Assessment-Based
This training plan is assessment-based, and the follow on progressions are based on the individual athlete’s most recent assessment results. In this way the plan automatically “scales” to the incoming fitness of the athlete and continues to push him/her as his/her fitness improves.
As part of this plan, you’ll take the ESB Fitness Assessment (push up, sit ups, 2-mile run) three times – beginning, middle and end.
In terms of rucking, the first 3 weeks of the plan builds your rucking volume and you’ll take your first 12-mile ruck assessment on week 4, and re-asses on week 7.
Progressive Programming
This plan will train push up and sit ups using MTI’s “Density” bodyweight progression methodology, which combines a progressed percentage-based set/rep scheme based on your most recent fitness assessment and 90 second density intervals.
Running and rucking performance is progressed using threshold pace-based interval repeats based on your most recent 2-mile run, and after week four, your 12-mile ruck, assessment.
Strength & Chassis Integrity Programming
The focus of this plan is improvement on the ESB Fitness Assessment (push ups, sit ups, 2-mile run) and the 12-mile ruck. However, on Wednesday of each week you’ll lower body strength via MTI’s leg blaster progress, pull ups, and Chassis Integrity (functional core).
Assessment Week Training Schedule (Weeks 1, 4, 7)
- Monday – ESB Fitness Assessment (2 min Push Ups, 2 min Sit Ups, 2-Mile Run)
- Tuesday – Ruck volume (weeks 1-3) or 12-mile Ruck Assessment (weeks 4 & 7)
- Wednesday – Strength, Chassis Integrity
- Thursday – ESB Fitness Assessment Progression (push ups, sit ups, run intervals)
- Friday – Ruck Volume (week 1) or Ruck intervals (week 4)
Non-Assessment Week Training Schedule for weeks 2, 3, 5, 6
- Monday – ESB Fitness Assessment Progression (push ups, sit ups, run intervals)
- Tuesday – Ruck Volume (week 2) or 6-Mile Ruck Interval (weeks 3, 5, 6)
- Wednesday – Strength, Chassis Integrity
- Thursday – ESB Fitness Assessment Progression (push ups, sit ups, run intervals)
- Friday – 4-Mile Ruck Intervals
Required Equipment
- Pull Up Bar
- Track or known 4-mile and 12 mile flat course distances
- Stopwatch and interval countdown timer (smartphone apps work)
- 40# sandbag (women), 60# sandbag (men)
- Ruck loaded with 35# dry Weight
- Optional: barbell with 10# and 25# plates, trap bar with with 10# and 25# plates
COMMON QUESTIONS
How long will sessions last?
Four days per week, the training sessions are designed to be completed in 90 minutes. One day/week will extend past 90 minutes for rucking volume, assessments or intervals.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for “3/6x pull ups” this means women complete 3x pull ups and men complete 6x pull ups. If the plan calls for “5x Sandbag Getups @ 40/60#” this means women complete 5x Sandbag Getups with a 40# sandbags and men complete 5x Sandbag Getups with a 60# sandbags.
What if I have more questions?
Email coach@mtntactical.com
DISCLAIMER
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.