The Shipboard Training Plan is designed for military athletes deployed for extended time, aboard ships – Navy personnel, deployed Marines, etc.
This is a limited equipment training program, recognizing the limited equipment and space available for training aboard most vessels.
Below is the required equipment:
- Full Set of Dumbbells or Kettlebells – These will be the primary strength training tool for this plan and they are interchangeable. The plan lists dumbbells and prescribes loading in pounds. If you are using kettlebells, use the equivalent kettle bell size – for example instead of 25# dumbbells use 12kg kettlebells, for example.
- Pull Up Bar
- 25# Weight Vest, IBA (Individual Body Armor) or backpack/ruck with 25# (be resourceful)
- 20/24” box for box jumps. Again, be resourceful – a pelican box will work.
- 16-18” box/step for step ups
- Foam Roller
- Optional: treadmill for running (For the endurance sessions/events in this plan, you are given a choice between step up/shuttle combo, treadmill run, or just step ups.
This is an intense, 6-week, 5 days/week, 30x Training Session cycle. We recommend you train 5 days in a row, and take 2 days off, total rest while completing this training plan.
This shipboard training plan deploys our “Fluid Periodization” and trains the following fitness attributes for military athletes:
- Relative Strength
- Work Capacity
- Chassis Integrity
This training plan is a truly “Fluid” cycle which will combine in nearly equal parts strength, work capacity, endurance, and Endurance sessions into a 6-week cycle.
Here is what training looks like over 2 weeks:
- Day 1: Strength, Chassis Integrity
- Day 2: Strength, Work Capacity
- Day 3: Endurance
- Day 4: Work Capacity, Chassis Integrity
- Day 5: Strength, Work Capacity
- Day 6: Work Capacity, Chassis Integrity
- Day 7: Strength, Work Capacity
- Day 8: Endurance
- Day 9: Strength Chassis Integrity
- Day 10: Chassis Integrity, Endurance
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: firstname.lastname@example.org
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.