This is a 4-week, 5 day/week training cycle is designed to sport-specifically prepare military athletes for the 19-day, USAF SERE (Survival, Evasion, Resistance and Escape) and US Army Aviation and SFQC 21 and 19 day SERE Courses.
Strength and Chassis Integrity are also trained this cycle, but the emphasis is mountain endurance, specifically uphill hiking, and running to prepare athletes for the mountain endurance fitness demands of the field-based SERE course instruction.
This 4-Week Training Plan includes a taper week – so after completion you can role right into SERE.
This is the first version of this plan, built May, 2023.
This plan trains strength using bodyweight exercises. You’ll complete an initial 3-exercise assessment, and your follow-on strength progression will be based on your initial assessment results. In this way the plan automatically “scales” to the incoming fitness of the athlete. As well, you re-assess mid-cycle, and re-set the progressions – so the programming automatically increases in difficulty as your fitness improves.
You’ll complete 10-15 minute Chassis Integrity circuits using a sandbag, two times/week. Chassis Integrity is MTI’s functional core strength programming methodology.
The focus of SERE Course Training Plan is endurance – to reflect the primary fitness demand of big uphill climbs, and continuous movement under light load. You’ll train both uphill endurance (loaded step ups), hiking endurance, extended multi-modal work capacity (step ups, running with a pack) and unloaded running endurance.
This a limited equipment program:
- Bench or step for step ups (15-18″)
- Backpack with 15# of filler,
- Stop watch
- Sandbag (40# pound for women, 60# for men).
- Area for off trail, uphill hiking. If not available a treadmill with a 10% grade incline ability
- Pull Up Bar
- Foam Roller
- Monday – Endurance – Loaded Step Ups (500-900)
- Tuesday – Strength, Multi-Modal Work Capacity, Chassis Integrity
- Wednesday – Endurance – Uphill Hiking under Load (60-90 minutes)
- Thursday – Strength, Multi-Modal Work Capacity Chassis Integrity
- Friday – Endurance – Moderate Pace Running 6-8 Miles
- Saturday – Total Rest
- Sunday – Total Rest
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
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?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android. More info HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
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.