Roller Derby Pre-Season Training Plan

Roller Derby Pre-Season Training Plan

$39.00

  • 6 Week, 5 Day/Week Training Plan that concurrently trains strength, durability, repeat sprint ability, and endurance.
  • Designed  to prepare Roller Derby players for the season and is designed to be completed the 6 weeks directly prior to their season.
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

OVERVIEW

The Roller Derby Pre-Season Training Plan is a 6-week, 5-day-per-week training cycle designed to prepare athletes for the physical demands of roller derby. This program develops strength, speed, chassis integrity, and conditioning through a structured, multi-modal approach that progresses in intensity over time. The goal is to build the physical qualities that directly transfer to skating harder, recovering faster between jams, and staying durable across an entire bout.

FITNESS ATTRIBUTES

Lower Body Strength & Lactate Tolerance

This plan will be utilizing a leg blaster progression. Leg blasters combine lunges, squats, jumping lunges, and jumping squats to build muscular endurance and improve lactate tolerance in the legs—critical for repeated sprint efforts and bracing under contact. This progression builds skating-specific stamina and the ability to recover quickly between high-effort efforts.

Maximal Strength – Hinge Lift Density Progression

This plan also features a hinge-lift density strength cycle to increase max-effort strength through time-based progression. Athletes complete multiple rounds of heavy hinge lifts every 90 seconds using 80–90% of their tested 1RM.

Upper Body Hypertrophy & Durability

Upper body work in the plan follows a progressive volume model to build size, strength, and muscular endurance.

  • Weeks 1–2: 5 rounds of 8 reps
  • Weeks 3–4: 4 rounds of 12 reps
  • Weeks 5–6: 3 rounds of 15 reps

Exercises such as bench press, barbell rows, Arnold press, and renegade rows target pressing, pulling, and shoulder girdle strength—enhancing both bracing ability and durability during collisions and falls.

Chassis Integrity / Core Strength

This plan uses Chassis Integrity grinds to develop functional, roller derby-transferable core strength. Each session is structured as a 20-minute grind of continuous movement focused on:

  • Anti-Rotation
  • Rotational Work 
  • Lower Back
  • Total-Body Extension

Chassis integrity sessions reinforce midline strength, positional stability, and movement control—key for absorbing hits, initiating power on skates, and staying durable throughout a bout.

Speed & Conditioning

The plan includes two types of speed-specific efforts:

  • Jingle Jangles – Short, sharp sprints with increasing work-to-rest ratios each week (e.g., 15/30 to 25/30) to develop repeated burst capability.
  • Skater Hops – Lateral plyometric drills progressed from 30/30s to 45/30s to mimic skating stride patterns and reactive direction changes.

Each speed session pairs with short, game-like conditioning efforts that replicate the stop-and-go tempo of a jam—training the energy systems and mental focus required to excel on the track.

WEEKLY TRAINING SCHEDULE

  • Monday: Strength – Upper Body Hypertrophy + Lower Body Strength
  • Tuesday: Speed Intervals (Jingle Jangles), Conditioning + 20-min Chassis Integrity Grind
  • Wednesday: Recovery Run (60 minutes, easy pace)
  • Thursday: Strength – Upper Body Hypertrophy + Lower Body Strength
  • Friday: Speed Intervals (Skater Hops), Conditioning + 20-min Chassis Integrity Grind

REQUIRED EQUIPMENT

Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 40/60 pound sandbag.

COMMON QUESTIONS

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.

How long does a training session take?
Sessions are designed to last 60 – 75 minutes

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: 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

Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar. 40/60 pound sandbag.

 

Sample Training

SESSION 1 – MONDAY

OBJ: Hinge Lift Assessment 1, Strength

Warm Up
3 Rounds:

  • 8x Hinge Lift – increase weight every round to warm up

  • 10x Push Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training

Hinge Lift 1RM

  • Work up to 1RM Hinge Lift

    • Add 10–30# to your finishing warm-up load → 5 reps

    • Add 10–30# → 3 reps

    • Add 5–30# → 1 rep

    • Continue adding and doing singles until reaching 1RM

    • Aim to hit 1RM by your 4th or 5th single

  • RECORD 1RM HINGE LIFT RESULT

5 Rounds:

  • 8x Bench Press – increase load each round until 8 reps is hard but doable (target HBD load by Round 3)

  • 8x Barbell Bent Over Row – same progression as above

10 Rounds:

  • Mini Leg Blaster

  • Rest 30 Seconds

1 Round:

  • Foam Roll Complex

SESSION 2 – TUESDAY

OBJ: Work Capacity, Chassis Integrity

Warm Up
4 Rounds:

  • 5x Walking Lunges

  • 10x Push Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training

20 Rounds:

  • 15 Second Jingle Jangles

  • 30 Second Rest

20 Minute Grind:

  • 5x Standing Russian Twist – 15/25#

  • 5x Sandbag Good Mornings – 40/60# (increase to 60/80# if possible)

  • 60s Sandbag Zercher Carry – 40/60# (increase to 60/80# if possible, switch shoulders every round)

  • Grind = work steadily, not frantically. Pace yourself, no unnecessary rest.

2 Rounds:

  • Hip Flexor Stretch

  • Instep Stretch

  • Pigeon Stretch

SESSION 3 – WEDNESDAY

OBJ: Recovery Run

Training

  • Run 60 Minutes – Easy Pace

    • “Easy” = Able to speak in full sentences during effort

SESSION 4 – THURSDAY

OBJ: Strength

Warm Up
3 Rounds:

  • 8x Hinge Lift – increase weight every round to warm up

  • 10x Push Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training

5 Rounds – Every 90 Seconds:

  • 4x Hinge Lift @ 80% of 1RM

5 Rounds:

  • 8x Arnold Press – increase load each round until 8 reps is hard but doable (target HBD load by Round 3)

  • 8x Renegade Rows – same progression as above

10 Rounds:

  • Mini Leg Blaster

  • Rest 30 Seconds

1 Round:

  • Foam Roll Complex

SESSION 5 – FRIDAY

OBJ: Work Capacity, Chassis Integrity

Warm Up
4 Rounds:

  • 5x Walking Lunges

  • 10x Push Ups

  • Instep Stretch

  • Lat + Pec Stretch

Training

20 Rounds:

  • 30 Second Skater Hop

  • 30 Second Rest

20 Minute Grind:

  • 5x 1-Sided Dead Lift – 55/70#

  • 5x Kneeling Plate Half Moon – 25/35#

  • 60s Sandbag Shoulder Carry – 40/60# (increase to 60/80# if possible, switch shoulders every round)

  • 5x Sandbag Clean + Press – 40/60# (increase to 60/80# if possible)

  • Grind = work steadily, not frantically. Pace yourself, no unnecessary rest.

2 Rounds:

  • Hip Flexor Stretch

  • Instep Stretch

  • Pigeon Stretch

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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