The following is a sport-specific 8-week program specifically designed to prepare athletes for the Smokejumper Rookie Training Course. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your training start week.
This is a very intense program that includes training 6-day a week, with three 2-a-day training sessions per week. It contains high levels of volume and stress. The intensity of this training plan reflects the volume and intensity of Rookie Training. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed. The plan has 48 total Training Sessions.
This plan is “sport specific” to the specific fitness demands you’ll face at Rookie Training – specifically work capacity “smoke sessions,” running and rucking (moving with additional weight . It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during selection.
The plan includes:
- Focused Testing and progressive training for the Smokejumper PFT, including the heavy pack-out rucks
- Work Capacity Smokers 2-3x/week
- Sandbag Getups for work capacity, mental fitnes, and core strength
- Intense core, mobility, and stabilizer strength training for durability
- Upper body strength
- Multi-modal run events with and without weight
- Intense “mini events” to prepare you for the long days
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: email@example.com
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.