This is an intense, 7-week, 6 day/week training plan to prepare Hotshot Crews and Smokejumper units for their coming fire season. This is a multi-modal training plan which concurrently trains strength, work capacity, chassis integrity (functional core), grip strength, and mission-direct endurance (run, ruck, uphill loaded endurance). Overall, this training plan has an endurance emphasis.
This plan is designed to be completed in the 7 weeks directly before reporting to your base for the fire season. Week 7 is a taper week so the plan can be completed directly before reporting
This is Version 2 of the Plan, Updated February 2021
Trained via sandbag strength and bodyweight strength with two methodologies: (1) Assessment with follow-on progressions based on your most recent assessment results, and; (2) Leg Blaster progression and extended bodyweight “flow” circuits.
Trained via 20-30 minute, multi-modal events deploying sandbags and other exercises.
You’ll complete 15-20 minute circuits of (1) Low Back Complex circuits, and circuits which include a total, rotational and extension core exercise.
Intense, focused training build around pull up bar dead hangs.
Trained 4 ways:
- 6 mile run assessment and follow-on 800m intervals;
- 30 minute Step Up assessment wearing a 45# backpack and follow-on intervals
- 6-9 mile easy-pace, recovery runs
- 2-4 hour Saturday multi-modal “field events” including rucking, step ups, running, and multi-modal circuits. These field events are designed to prepare you physically and mentally for long days on the fire line.
- Monday – Sandbag/Bodyweight Strength, Threshold Step Ups
- Tuesday – 6-Mile Run Assessment or 2-mile Interval Repeats
- Wednesday – Grip Strength, Work Capacity, Chassis Integrity
- Thursday – Bodyweight Strength, Chassis Integrity
- Friday – Recovery Run
- Saturday – 2-4 Hour Field Event
- Sunday – Total Rest
This is a limited equipment training plan. Below is the required equipment:
- Pull Up Bar
- Smartphone with repeating countdown timer app
- 40# Sandbag (women), 60# Sandbag (men)
- Backpack with #25-45# of Filler
- 10# dumbbell, sledgehammer or another hand tool to carry while rucking
- Foam Roller
- 16″ bench or box for step ups
How long will sessions last?
These training sessions are specifically designed to be completed in 60-120 minutes. The Weekday Sessions are designed to take 60-90 minutes depending on you running and step up fitness. Saturday’s sessions will take 2-4 hours.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Sandbag Getups at 40/60#, the first load – 40# – is for women, and the second load – 60# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
How do I know if I’m fit enough to begin this programming?
Click the “Sample Training” tab above to see the entire first week of programming. Try it and see how you do. If you can’t complete it, email firstname.lastname@example.org for a programming suggestion.
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.
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 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.