Jackson Hole Picnic Mountain Triathlon Training Plan

$89.00

9-week, 6 day/week plan
Specifically designed to prepare athlete’s for the demands of the Jackson Hole Picnic Mountain Triathlon
Focussed on loaded running, swimming and cycling endurance.
Includes lower body and core strength training
This training plan is one of the 250+ Plans included with an Athlete’s Subscription

Description

This 9-Week, 6-day/week training program is sport-specifically designed to prepare athletes to complete an unsupported, Jackson Hole Picnic Mountain Triathlon.

This plan is designed to be completed the 9 weeks directly before your Picnic. Week 9 in the plan is an unload/taper week so the plan can be completed directly before your event, which the plan has scheduled for the weekend of week 9.

This training plan is built around specific demands of the Jackson Hole Picnic:

Road Bike 23 Miles from town to the shore of Jenny Lake.
Swim 1.3 miles across the widest portion of Jenny Lake, towing your pack.
Climb the Grand Teton (7,000 feet vertical gain, 20 miles round trip)
Swim 1.3 miles back across the widest portion of Jenny Lake, towing your pack.
Road Bike 23 Miles back to town.
Total: Approximately 68 Miles

The primary intent and focus of this training plan is to build your training volume so can complete and recover from a Jackson Hole Picnic Mountain Triathlon.

While this plan includes lower body and core strength training, its focus is on loaded running, swimming and cycling endurance.

To begin this program, you must be able to run 8 miles with a 15# backpack, swim 1,500 yards, and road bike 15 miles, back to back.

Click HERE to learn even more about the Jackson Hole Picnic, including Fastest Known Times and multiple videos.

This is Version 1 of the plan, designed in June 2022.

Self Supported
This training plan assumes the athlete will complete the Picnic unsupported, and carry a light, 15# backpack with food and essentials up and down the Grand Teton. Correspondingly, most of the running and uphill endurance training in this plan is loaded, wearing a 15# pack.

Saturday “Mini” Picnics
On Saturdays in the plan you’ll complete a three-event, “Mini” picnic of increasing distance. You’ll cycle, swim and run with a 15# backpack, in quick order. Treat these mini-picnics as test events … complete them at a moderate pace (comfortable but not easy), and use them to dial in your gear, transitions and event nutrition.

WEEKLY SCHEDULE

Mon: Road Biking @ a moderate pace
Tue: 2-A-Day – AM: Swimming; PM: Loaded Step Ups
Wed: Gym-Based Chassis Integrity, Eccentric Leg Strength, Calf Strength and Endurance
Thu: Loaded Run
Fri: Total Rest
Sat: Mini Picnic
Sun: Easy Cycle plus Easy, unloaded, run, or Total Rest.

COMMON QUESTIONS

What is the Required Equipment?

This is a limited equipment training plan. You’ll need:

Stop Watch with repeating countdown timer (smartphone will work)
Sandbag – 40# for women, 60# for men
Foam Roller
Road Bike
15# backpack
Swimming Pool or Open water for Swimming

How fit do you need to be able to begin this plan?
To begin this program, you must be able to run 8 miles with a 15# backpack, swim 1,500 yards, and road bike 15 miles, back to back.

How Long do the Sessions Last?
1-20 hours. Longest days will be the Saturday “Mini” Picnics. The Picnic is an endurance event, and the programming in this plan is endurance-focused accordingly. You’ll spend hours cycling, swimming and running with a backpack.

What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.

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 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: 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.

Required Equipment

This is a limited equipment training plan. You'll need:

Stop Watch with repeating countdown timer (smartphone will work)

Sandbag - 40# for women, 60# for men

Foam Roller

Road Bike

15# backpack

Swimming Pool or Open water for Swimming

Sample Training

Below is the First Week from this Training Plan:

MONDAY
SESSION 1
Obj: Cycle Endurance

Warm Up:

Cycle 10 Minutes, easy pace

Training:

(1) Cycle 12 Miles, Moderate Pace

"Moderate" = comfortable but not easy

Comments: Road cycle only.

******************************

TUESDAY
SESSION 2
2-A-Day: Swimming, Uphill Endurance

______________________

******AM TRAINING********

Swimming

Training:

(1) Swim 1,500 Yards, Moderate Pace

"Moderate" = Comfortable but not easy

______________________

******PM TRAINING********

Training:

(1) 1 Round
400x Step Ups @ 30#, 16-18" Box, Moderate Pace
Run 400m
400x Step Ups @ 30#, 16-18" Box, Moderate Pace

“Moderate Pace” = Comfortable, but not easy

(2) Foam Roll Legs, Low Back

******************************

WEDNESDAY
SESSION 3
Obj: Eccentric Hiking Strength, Chassis Integrity, Calf Strength Endurance

Training:

(1) 10 Rounds
Mini Leg Blaster

(2) 15 Minute Grind ....
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
15/15 Standing Founder
5x Sandbag Cross Clean @ 40/60#
10x Face Down Back Extension

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

(3) 3 Rounds
20 second rapid calf raise
10 second hold in up position
20 second rapid calf raise
10 second hold in up position
30 second rest between rounds

See Example HERE

(4) Foam Roll upper back, lower back, legs

******************************

THURSDAY
SESSION 4
Obj: Loaded Run

Warm Up:

4 Rounds
10x Squats
5x Hand Release Push Ups
Run 100m (down 50m, back 50m)
Instep Stretch

Training:

(1) Run 5 Miles, Moderate Pace wearing 15# Backpack

"Moderate" = Comfortable but not easy.

(3) 2 Rounds
Toe Touch Complex
Foam Roll Legs, Low Back

Comments: Train run if possible.

******************************

FRIDAY
SESSION 5
TOTAL REST

******************************

SATURDAY
SESSION 6
Obj: Mini Picnic

Training:

(1) Cycle 15 Miles, then immediately ...

(2) Swim 1,500 yards, then immediately

(3) Run 8 Miles with 15# Backpack. Trail run if possible.

Comments: Treat today as a mini-picnic event and go at a Moderate Pace (comfortable but not easy). If possible, Swim in open water, wearing wetsuit, and towing your pack/equipment.

******************************

SUNDAY
SESSION 7
Obj: Cycle, Run Easy Endurance

Training:

(1) Cycle 30 minutes, Easy pace.

Easy = you can speak in full sentences while moving

(2) Run (unloaded_ 30 minutes, Easy Pace

Comments: Proceed directly from the bike to the run.

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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.

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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.

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→ 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.

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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

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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.

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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.

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Yes, we do. Available for IOS and Android.

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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

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