Fire/Rescue “Big Cat” Training Packet

$169.00

5 Training Plans designed specifically for full time Urban Fire/Rescue athletes
35 weeks of mission direct fitness programming for tactical Fire/Rescue athletes. Cycles are 4 days/week, and each includes an unload week between cycles.
30% savings over purchasing the plans individually. Save $76!
You can purchase these plans together in this packet, individually, as well, all are included with an Athlete’s Subscription to the website.

Description

The MTI “Big Cat” Training Packet is composed of our 5 big cat training plans developed tactical training of full time Fire/Rescue athletes.

The “Big Cat” plans represent deploy the most recent iteration of our Fluid Periodization model where we train the 5 fitness attributes of a Fire/Rescue Athletes:

1) Relative Strength – strength per bodyweight
2) Work Capacity – horse power for short, intense, dangerous events
3) Chassis Integrity – mission-direct midsection training which transfers to the job
4) TAC SEPA – Tactical Speed, Explosive Power and Agility
5) Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day.

5 Plans are included in this packet are designed as tactical training for fit, professional Fire/Resue Athletes:

Jaguar
A 6 week, 4 day/week training cycle, Jaguar has is a “balanced” training plan where Strength. Work Capacity, Chassis Integrity, TAC SEPA, and Stamina are trained in relatively equal proportions.

Strenth – Jaguar’s strength work is focused on 3 classic strength exercises: Push Press, Walking Lunge and Front Squat. The plan deploys our proven “Big 24” strength training methodology.
Work Capacity – 3 Modes – Sandbag Getups, 150m Shuttle Repeats (6x 25m lengths) and the Sandbag Clean and Step Over exercise from our Fire/Rescue Fitness Assessment.
TAC SEPA – Box Jump Complex, Stacked Box Agility Drill and Duck Walk/Sprint Combos
Chassis Integrity – Hybrid circuits which combine lower back, total, rotation and anti-rotation core exercises from standing or kneeling positions.

Jaguar weekly training schedule:

Day 1: TAC SEPA, Strength
Day 2: Work Capacity, Chassis Integrity
Day 1: TAC SEPA, Strength
Day 2: Work Capacity, Chassis Integrity

Leopard

Leopard is a 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity. Chassis Integrity, TAC SEPA and Stamina are also trained, but the emphasis for Leopard is strength and work capacity.

Strength – Jaguar’s strength work is focused on 3 classic strength exercises: Push Press, Walking Lunge and Front Squat. The plan deploys our proven “Big 24” strength training methodology.
Work Capacity – 300m Shuttle Repeats, Hard Step Up Intervals, 5-20 minute gym-based multi modal efforts.
TAC SEPA – Emphasis on explosive power and level change agility drills.
Chassis Integrity – 1x/week – Hybrid circuit which combine lower back, total, rotation and anti-rotation core exercises from standing or kneeling positions.

Leopard weekly schedule:

Day 1: Strength, Chassis Integrity
Day 2: TAC SEPA, Work Capacity
Day 3: Strength, Chassis Integrity
Day 4: Strength, Work Capacity

Lion
Lion is a 4 day/week, 6-Week cycle, for 24x Sessions Total and is a “balanced” cycle – training Strength, Work Capacity, TAC SEPA and Chassis Integrity in equal proportions across the cycle.

Strength: With Lion we deploy our “357 Strength” programming methodology for strength work. Two days/week, you’ll complete heavy Total Body/Lower Body, Total Body/Upper Body, or Lower Body/Upper Body exercises followed by a short, intense 2-4 minute bodyweight work capacity effort designed to complement the heavy strength exercise in the session.
Work Capacity: Lion’s work capacity efforts alternate between 20-minute AMRAP efforts build around step ups, and short, 2-minute intervals completing 40-foot shuttles.
TAC SEPA: Focus this cycle is agility drills with level changes – unloaded, then loaded.
Chassis Integrity: Two times/week, with the first circuit of a total, anti rotation and rotation exercises, and the second circuit combining 3 low back exercises.

Here is the Weekly Schedule:
- Monday: 357 Strength, Chassis Integrity (Total, Anti-Rotation, Rotation Circuit)
- Tuesday: TAC SEPA, Work Capacity (20 minute step up focused AMRAP)
- Wednesday: 357 Strength, Chassis Integrity (Low Back Circuit)
- Thursday: TAC SEPA, Work Capacity (40-foot shuttle intervals or assessment)

Tiger
Tiger is a 4 day/week, 6-Week cycle, for 24x Sessions Total and has a slight emphasis on work capacity. Strength, TAC SEPA and Chassis Integrity are also trained in this cycle.

Strength: With Tiger we deploy our Density strength programming methodology built around the bench press, hang squat clean and weighted pull up. Two days/week, you’ll complete 90 second density intervals of 4 reps of these exercises at increasing percentages of your 1RM.
Work Capacity: Tiger trains work capacity 3x/week alternating between 20-minute AMRAP efforts of loaded step ups and 25m shuttles, hard 5-minute repeats of sledge hits on a tire and burpees, and paced 4-5 minute interval repeats of dumbbell/kettlebell 1-Arm Clean + Push Presses or snatches.
TAC SEPA: Agility drills with level changes and shuttles/Sprints.
Chassis Integrity: Just one time a week this cycle.

Here is the Weekly Schedule:

Monday: Density Strength, Work Capacity (step up/shuttle AMRAP)
Tuesday: TAC SEPA, Work Capacity (Sledge Hit/Burpee Intervals)
Wednesday: Density Strength, Chassis Integrity
Thursday: TAC SEPA, Work Capacity (1-Arm Clean + Push Press/Snatch Intervals)

Panther
Panther deploys our most recent iteration of Fluid Periodization, and is a “balanced” cycle – training Strength, Work Capacity, TAC SEPA and Chassis Integrity in equal proportions across the cycle.

Some Specifics:

Strength: With Panther we unload the athlete and deploy bodyweight strength. For the upper body and core, we use assessments and follow on progressions for hand release push ups, strict pull ups and pull up bar heel taps. We use our Leg Blaster progression for lower body strength
Work Capacity: Running and shuttle focused this cycle. Monday’s work capacity effort will be focused on a 1.5 mile running assessment and follow-on 800m repeats. Wednesday’s effort is built around 300m shuttles – you do these the first 3 weeks unloaded and the last 3 weeks in wearing your SCBA, 25# weight Vest or 25# back pack.
TAC SEPA/Chassis Integrity: Each is trained twice a week.

WEEKLY SCHEDULE

Monday: 1.5 Mile Run Assessment or 800m Repeats, TAC SEPA
Tuesday: Bodyweight Strength, Chassis Integrity
Wednesday: 300m Shuttle Repeats, TAC SEPA
Thursday: Bodyweight Strength, Chassis Integrity

REQUIRED EQUIPMENT

Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60/80#).
Sprinting area for sprints/shuttles up to 25m. These can be outside.
25# Weight Vest, SCBA or 25# backpack
Stop watch with countdown interval timer.

COMMON QUESTIONS

What order should the plans be completed it?
We recommend the order listed above:

Required Equipment?

Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60/80#).
Sprinting area for sprints/shuttles up to 25m. These can be outside.
25# Weight Vest, SCBA or 25# backpack
Stop watch with countdown interval timer.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
To see the first week of programming for each of these training plans click on the individual training plans below, and then click the “Sample Training” tab to see the entire first week of programming.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

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

The $169 price for this packet represents over a 30% savings over purchasing the plans individually and saves you $76!

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.

Required Equipment

Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60/80#).

Sprinting area for sprints/shuttles up to 25m. These can be outside.

25# Weight Vest, SCBA or 25# backpack

Stop watch with countdown interval timer.

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

Testimonials

I’ve used a few different on-line programming sites over the last few years, all designed for the “tactical athlete”. In my opinion MTI is definitely the best. I’d love to help you out and tell you that this or that needs a tweak but everything on the site/app works great. As far as the programming, I’ve spent 17 years with the FDNY and your fire rescue plans are the best that I’ve seen when it comes to transferability to the job. Most people mix something designed for the Military or PD with some cross fit and call it a “Fire Fighter” Training plan. Your emphasis on longevity In the programming (real core work and eliminating garbage reps) is something that is rarely taken into account in this type of training. Some pay lip service to it but you’ve adapted your plans to stress it. The attention to detail in your programming and in the set up and maintenance of the site really set you apart. Thanks for a great product.

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I just completed Jaguar, the first plan in the Big Cat series. Just wanted to share my results with you and anyone who might be interested in purchasing the packet.

*About 182lbs Bodyweight*

3RM Front Squat: 255 --> 285

3RM Barbel Walking Lunge: 185 --> 225

3RM Push Press: 195 --> 200

10 MIN Sandbag Clean and Step-Over: 64 reps

9 MIN Sandbag Clean and Step-Over: 68 reps

8 MIN Sandbag Clean and Step-Over: 72 reps

Program Comments:

I was training six days a week on this program. Mon, Wed, Fri, Sat was the Jaguar plan. Tuesdays and Thursdays I had group PT with 5 other officers I work with. Tuesdays were track days, 400m and 800m repeats. Thursdays were some type of upper body, bodyweight circuit.

The additional PT did not generally interfere with the Jaguar programming, however, that will probably vary with each athlete depending on fitness level. There were a couple days I felt beat up, but overall it wasn't a problem. Might have been able to see a bigger increase in my 3RM Push Press without the extra upper body work, but a 5lb PR is still a PR. I'll take it.

I think you've mentioned this in your videos a couple times, but that transition from 60lb sandbag get-ups to 80lbs was a b**ch. The 60lb isn't too bad, but for some reason the 80 just feels like a small elephant sitting on your shoulders haha.

There is definitely a hardening effect from this training. Throwing sandbags and doing farmers carries just naturally has that effect. My mid-section feels like a brick wall. It's great.

I will likely take a de-load week, then start up Leopard. Thanks for all the great stuff Rob!

Athlete’s Subscription Package

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