Norwegian MJK Selection Training Plan

$99.00

9-week, 6 day/week training program designed to prepare athletes for the Norwegian Marinejegerkommandoen (MJK) Selection Course.
Assessment-based plan that scales” to your incoming fitness, and continues to push you as your fitness improves
This training plan is one of the 250+ plans included with an Athlete’s Subscription

Description

This is a selection-specific 9-week, 6 day/week training program specifically designed to prepare athletes for the Norwegian Marinejegerkommandoen (MJK) Selection Course.

This is version 1 of this plan, built in January 2021.

The plan includes a 2-week taper, and is designed to be completed the 9 weeks directly prior to your course start week. This is an intense, 6 days/week training plan, including multiple 2-a-days.

The plan includes 2 specific selection assessments and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:

(1) MJK Gate Fitness Assessment – Max Rep Pull Ups, Brutal Bench, Push Ups, 5km Run with 9kg Pack, 25m Underwater Swim and 400m Swim for time.
(2) 5km Ruck Run for Time @ 20 kg dry ruck, chest rig, Weapon or 4kg dumbbell, Full Cammies/Boots, Helmet

Between assessment weeks you’ll complete assessment-based, specific progressions based on your most recent assessment results. In this way, the plan automatically “scales” to your incoming fitness, and continues to push you as your fitness improves.

In addition, the plan includes intense training for …

Water Confidence Drills including treading
Multi-Mode Work Capacity for team events
Unloaded Running
Step ups for uphill movement under load
Leg Blasters for downhill loaded movement and overall leg strength
Extended, multi-modal “Mini Events” on Saturdays
Intense Chassis Integrity work (functional core)

WEEKLY SCHEDULE

Mon – AM Gate PFT, PM Swimming & Water Confidence
Tues – 15 kilometer Ruck Run for Time @ 20 kg, Flat Course
Wed – PFT Work, Step Ups
Thurs – Strength, Work Capacity, Chassis Integrity
Fri – Unloaded Running
Sat – Mini Events

REQUIRED EQUIPMENT

This is a limited equipment program. The following equipment is required:

28kg Sandbag
Stop Watch with repeating countdown timer (Smartphone will work)
Ruck with 9kg and 20kg of Load
Weapon or 4kg dumbbell
Swimming Pool
Pull Up Bar
16-18″ Bench or Box for Step Ups
Foam Roller

COMMON QUESTIONS

What if I have less then 9 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway, then on the week directly before selection, skip ahead and complete week 10 of the plan.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 27 kg sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.

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

28kg Sandbag

Stop Watch with repeating countdown timer (Smartphone will work)

Ruck with 9kg and 20kg of Load

Weapon or 4kg dumbbell

Swimming Pool

Pull Up Bar

16-18" Bench or Box for Step Ups

Foam Roller

Sample Training

Below is the First Week from this Training Plan:

MONDAY
SESSION 1
Two-a-Day

AM: Assessment #1

Warm Up:
3 Rounds
200m Run
8x Push-Ups
Instep Stretch

Training:

(1) Pull Ups (Max In 1:00)

Rest 2:00

(2) Brutal Bench (Max In 1:00)

Rest 2:00

(3) Push Ups (Max In 1:00)

Rest 10:00

(4) Run 5km Run with 9kg pack for Time

Transition To Pool

(5) 25m Underwater

Rest 2:00

(6) 400m Swim for Time

Record Scores For Each Event

--------------------------------

PM: Swimming, Water Confidence

Warm up:
Swim 500m

Training:

(1) 2 Rounds
Swim 200m, Threshold Pace
Rest 5 minutes between efforts

"Threshold" = fastest possible

(2) 10 Minute Tread Drill ...
- 30 Sec. Normal Tread
- 30 Sec. Tread with hands and elbows out of water
- Touch Bottom of Pool, retrieve Brick
- 30 Sec. Tread with Brick out of Water
- Drop Brick
- 30 Sec. Tread with hands behind head (prisoner position)
- Touch Bottom of Pool, retrieve brick
- 30 Sec. Tread with Brick out of Water
- Drop Brick

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

TUESDAY
SESSION 2
Obj: Ruck Assessment #1

Training:

(1) Ruck 15km for time with 20 kg ruck, chest rig and weapon or 4kg dumbbell

Record Finish Time

(2) Foam Roll Legs, Low Back

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

WEDNESDAY
SESSION 3
Obj: Two-a-Day

AM: Assessment Work

Warm Up:

3 Rounds
200m Run
8x Push-Ups
Instep Stretch

Training:

(1) 6 Rounds every 90 sec.
Pull-Ups @ 30% of your Max Reps Scored on Session 1’s Assessment

For Example, if you performed 13x Pull ups on the SESSION 1 assessment, 13 x .3 = 3.9 or 4 (round up). Set a repeating, countdown timer to 90 seconds. On "go" perform 4 pull ups. Faster you finish, more rest you get before the next round begins.

(2) 6 Rounds every 90 sec. Brutal Bench @ 30% of your Max Reps Scored on SESSION 1’s Assessment

For Example, if you performed 25x Brutal Bench on the SESSION 1 assessment, 25 x .3 = 7.5 or 8 (round up). Set a repeating, countdown timer to 90 seconds. On "go" perform 8 Brutal Bench. Faster you finish, more rest you get before the next round begins.

(3) 6 Rounds every 90 sec.
Push Ups @ 30% of your Max Reps Scored on Session 1’s Assessment

Example:
You performed 50 Push Ups on SESSION 1's Assessment. 30% of 50 Push Ups = 15 Push Ups every 90 seconds

(4) 2 Rounds
Ruck 2.5km with 9kg pack at the "2.5km Interval Pace using your SESSION 1, 5km Run Time and the MTI Run Calculator
- Rest 6 minutes between efforts.

--------------------------------

PM: Step Ups

Training:

(1) 600x Step Ups wearing 20kg Pack, Moderate Pace.

"Moderate" = comfortable but not easy

(2) Foam Roll Legs, Low Back

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

THURSDAY
SESSION 4
Obj: Strength, Work Capacity, Chassis Integrity

Warm Up:

3 Rounds
5x Squats
5x Push Ups
Instep Stretch

Training:

(1) 10 Round Grind ...
Mini-Leg Blaster
5x Pull Ups
10x Push Ups

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds of time

(2) 4x Rounds, every 2:30
300m Shuttle

(3) 15 Minute Grind ...
5x Sandbag Clean & Press @ 28kg Sandbag
30/30/30 Ab Bridge Complex
10x Face Down Back Extension

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds of time

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

FRIDAY
SESSION 5
Obj: Unloaded Run

Training:

(1) Run 10km, Moderate Pace

“Moderate”= Comfortable, but not Easy

(2) Foam Roll Legs, Low Back

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

SATURDAY
SESSION 6
Obj: 120 minute Mini-Event

Training:

(1) Ruck 8km with 20 kg ruck, chest rig and weapon or 4kg dumbbell, Moderate Pace

"Moderate" = comfortable but not easy

(2) 20 Minute AMRAP (As Many Rounds as Possible)
5x Sandbag Get Ups @ 28kg Sandbag (alternate shoulders each round)
5x Sandbag Burpee @ 28kg Sandbag
150m Shuttle w/ Sandbag

(3) Run 2km, at a Moderate Pace

“Moderate”= Comfortable, but not Easy

(4) Foam Roll Legs, Low Back

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

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