LE “Cop Movie” Plan Training Packet

$169.00

  • 5 training plans,  32 weeks of cutting edge, day-to-day training for Law Enforcement Athletes: Dragnet, Dirty Harry, Training Day, Lethal Weapon, and Serpico
  • Each plan deploys our most recent iteration of “Fluid Periodization” and trains the fitness attributes essential to LE mission performance: Relative Strength, Upper Body Hypertrophy, Work Capacity, TAC SEPA, Chassis Integrity
  • Save 30% over purchasing the plans individually
  • You can purchase this packet to access these training plans. As well, all are included along with 200+ other plans, with an Athlete’s Subscription to the website.

Description

PACKET OVERVIEW
The 5 training plans contained within this packet details 32 weeks of MTI’s latest day-to-day training for Law Enforcement Athletes.

Each plan deploys our most recent iteration of “Fluid Periodization” and concurrently trains the following fitness attributes essential to LE mission performance:

  • High Relative Strength – Strength per bodyweight, especially total and lower body relative strength. In most tactical situations, LE athletes need to move themselves quickly and powerfully. By building high relative strength, we aim to get them strong as possible, without adding unneeded mass, while still keeping them fast, quick and powerful. As well, strength is the key to durability. Stronger athletes are harder to injure in the first place, don’t get injured as bad if something does happen, and recover faster if they do get injured.
  • Upper Body Hypertrophy – LE athletes, especially patrol, can benefit from upper body mass. A stout upper body can help intimidate would-be bad guys from assault or attack.
  • Work Capacity – Horsepower and aerobic power to go super hard for relatively short periods – especially pertinent in any tactical situation. Law enforcement Work Capacity programming should have a strong emphasis on sprinting ability and recovery – as this is the mostly mode of effort when things are dangerous.
  • Chassis Integrity – Functional, transferable core/mid-section strength and strength endurance for mission performance and overall durability.
  • TAC SEPA – Tactical Speed, Explosive Power and Agility.
  • Stamina – Different from endurance, “stamina” is the ability to stay mentally and physically fit and ready for long events, or multiple short events over a long duty day.

“Fluid Periodization” is our methodology of training these five fitness attributes concurrently with either balanced cycles, or cycles with subtle emphasis on one or two of the attributes.

The $169 price for this packet represents a 30% savings over purchase the plans individually.

The five plans, in the order we recommend you complete them are listed below. 

COMMON QUESTIONS

What if I miss a day?
Begin where you left off when you return to training. This programmed 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 Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

What Equipment is Required?
Fully functional fitness gym including barbells, sandbags, dumbbells and/or kettlebells, plyo boxes, etc.

What if I have more questions?
Email coach@mtntactical.com

Good Luck!

Required Equipment

- Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) - 25m.

Sample Training

Below is Week 1 of "Dragnet", the first plan in the packet:

MONDAY
SESSION 1
Obj: Hypertrophy Assessment, Work Capacity

Warm Up: 

(1) 3 Rounds
10x Air Squat
10x Push Up
10x Sit Up
Instep Stretch

(2) Get your Bodyweight

Training:

(1) 5x Bench Press @ 45/9/115#, then…..
5x Bench Press @ 55/115/145#, then ….
Max Reps Bench Press @ 75/135/175# in 60 Seconds.

RECORD YOUR REPS

(2) 2 Rounds
3x Box Jumps @ 20/24”
Hip Flexor Stretch, then …
Max Rep Box Jumps @ 20/24” in 60 Seconds (jump up, come to full hip extension, step off)

RECORD YOUR REPS

(4) 5x Power Curl @ 45/65/85#, then …
5x Power Curl @ 55/75/105#, then …
Max Reps Power Curl @ 65/95/115# in 60 seconds

RECORD YOUR REPS

(5) 6 Rounds

150m Shuttle Every 1:40

150m Shuttle = 6x 25m Lengths or 3x 25m round trips. Touch the line at each turn.

Comments:

Loading for Mon and Wed in this cycle depends upon your bodyweight. First weight is for women, second is for men 185# and less, third is for men >185#. So 45/95/115 = women use 45#, men less than 185# use 95#, and men over 185# use 115#.

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

TUESDAY
SESSION 2
Obj: Strength

Warm up:
4 Rounds
5x Power Clean @ 65/95#
5x Front Squat @ 65/95#
5x Push Press @ 65/95#
10x Sit Ups
Instep Stretch

Training:
(1) Work up to 1RM Power Clean

RECORD YOUR 1RM

(2) Work up to 1RM Front Squat

RECORD YOUR 1RM

(3) 3 Rounds, Every 90 Seconds,
4x Power Clean @ 80% 1RM

(4) 3 Rounds, Every 90 Seconds
4x Front Squat @ 80% 1RM

(5) 15 Minute Grind
15/15 Standing Founder
5x Power Clean + Push Press @ 65/95#
5x Band Press Out
5x Slasher @ 20/24kg

(6) Foam Roll Legs/Low Back

Comments:

Part (3) and (4) … faster you finish your 4 reps, the more rest you get before the next round begins.

WEDNESDAY
SESSION 3
Obj: Hypertrophy, Work Capacity - Use SESSION 1 Assessment Results

Warm Up: 

3 Rounds
10x Air Squat
10x Push Up
10x Sit Up
Instep Stretch

Training:

(1) 5x Bench Press @ 45/95/115#, then…..
5x Bench Press @ 55/115/145#, then
6 Rounds, Every 90 Seconds
35% Bench Press Reps @ 75/135/175#

(2) 2 Rounds
3x Box Jumps @ 20/24”
Hip Flexor Stretch, then ….
6 Rounds, Every 90 Seconds
35% Box Jump Reps @ 20/24”

(3) 5x Power Curl @ 45/65/85#, then -
5x Power Curl @ 55/75/105#, then …
6 Rounds, Every 90 Seconds
35% Power Curl Reps @ 65/95/115#

(5) 6 Rounds
150m Shuttle Every 1:40

150m Shuttle = 6x 25m Lengths or 3x 25m round trips. Touch the line at each turn.

Comments:

Part (1), (2), and (3) … faster you finish your prescribed reps, the more rest you get before the next round begins.

So if on SESSION 1’s Bench Press assessment you made 29x Reps in 60 seconds, today each round you do 29 x .35 or 10x reps.

Same for Part (5)’s 150m shuttle - faster you finish, the more rest you get before the next round starts.

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

THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity - Use SESSION 2 Strength 1RM Results

Warm Up:

3 Rounds
5x Power Clean @ 30/40/50% 1RM
5x Front Squat @ 30/40/50% 1RM
10x Push Ups
Instep Stretch

Training:

(1) 5 Rounds, Every 90 Seconds,
4x Power Clean @ 80% 1RM

(2) 5 Rounds, Every 90 Seconds
4x Front Squat @ 80% 1RM

(3) 5 Rounds
TAC SEPA - Tactical Pro Agility Drill

(4) Repeat (3) Wearing IBA + Duty Belt or 25# Weight Vest

(5) Foam Roll Legs/Low Back

Comments:

Part (1) and (2) … faster you finish your 4 reps, the more rest you get before the next round begins.

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

FRIDAY
SESSION 5
Obj: Endurance

Training:

(1) Run 3 Miles, Easy Pace
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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 being following you since 2007’ish when I joined the military, I did 6 years in the infantry and now am a cop in Canada. I’ve done all sorts of programming over the last ten years and (most recently Gym Jones) though believe I have finally found the closest thing to perfect. I’m a believer in your methodology of it better be useful in the field and of a commitment to fitness over time and not just lip service. Ironically enough I hate working out though believe in being the best I can be for my team and the people I serve… So I get after it day after day, week after week. I’ve been using your patrol officer programs and I find them to be well designed for not only for police but anyone with a physical job."
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