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.
***************** CAUTION ****************
This is a very intense, 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 Selection 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 is Version 2 of the plan, Updated February, 2026.
PROGRAM DESCRIPTION
This program follows a general format and gets progressively harder each week, until week 8, when the training tapers down into the start of selection. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
This is a 6 day/week training program with many 2-a-Day training sessions.
To successfully complete this program you’ll need to make training a priority during your work day.
Sport Specific
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
WEEKLY SCHEDULE
WEEKLY SCHEDULE
- Monday – AM: PFT and Work Capacity Test or PFT Work, PM: Long Run Work
- Tuesday – Heavy Pack Out Assessment or AM: Work Capacity, PM: Heavy Pack-Out or Multi-Modal Run
- Wednesday – Work Capacity Assessment or Long Run
- Thursday – Light Pack Out Assessment or AM: PFT Work, PM Light Pack Out or Multi-Modal Run
- Friday – Work Capacity Assessment, Long Run Assessment or Work Capacity + Long Run
- Saturday – Multi-hour Mini-Event
- Sunday – Total Rest
Saturday Mini Events
Saturdays are reserved for long, “mini events” which include running, rucking, and work capacity smokers. These efforts range from 2-5 hours in duration.
Assessments
The plan includes 6 specific assessments, and follow-on progressions. You’ll take these assessments three times over the 9 weeks:
(1) Smokejumper PFT – Max Pull-ups (palms either way), Max Push ups, Max Pull ups, 1.5 Mile Run (finish within 11 minutes).
(2) Firefighter 3-Mile Work Capacity Test – 45# Ruck, comfortable shoes and clothes, over a flat course, walking only (finish within 45 minutes).
(3) 3 Mile Heavy (110#) Ruck Pack-out test – level course, 110# ruck, boots and uniform
(4) “Light” Ruck Pack-out test – 85# ruck, hilly course, boots and uniform (5) 20-45 minute Work Capacity Smokers
(5) 8 mile run for time
(6) Dead Hang Assessment
EXERCISE PROGRESSIONS
During this train-up every number of repetitions you perform is based on the number of repetitions you completed during your latest Smokejumper PFT.
Example:
Athlete Performs 50x Sit-ups on initial Smokejumper PFT during Session 1.
Session 7 from the plan calls for:
5 Rounds
Sit-ups
30% of your Max Reps scored on Session 1, every 90 Seconds.
30% of 50x Sit-ups is 15 (3. x 50 = 15). So, set a repeating timer for 90 seconds. On Round one, do 15x Sit-ups as fast as possible, then rest for the remaining time left in the interval. When the Round 1‘s 90 seconds is up, sprint through 15x sit-ups again for Round 2, rest the remainder of the interval, etc. through 5 Rounds.
RUN PROGRESSION
The training plan includes scaled paces for your 1.5-mile PFT run and 8-mile run. These paces are based on your finish time fore each assessment results. You’ll take these assessments 2 times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your runs. The interval distances are shorter, and pace faster than your latest assessment pace.
Assessment Interval Distance
1.5-Mile Run 800m Repeats
8-Mile Run 2 Mile Run Repeats
Run and Ruck Intervals
These are scaled to your latest assessment time, and dicate the pace you need to keep for each repeat. You can also find our Calculators Here: RUN Calculator / RUCK Calculator. Email coach@mtntactical.com if you are having trouble.
You’ll also have one long run per week that is based on your 8-mile run time. The table column for these sessions is labeled Long Run Mile Pace. It’s how fast you’ll run one mile. You’ll keep that pace for the entire run distance.
RUN AND RUCK UNIFORMS
Rucks- Long pant, boots, 45#/85#/110# ruck, plus water Runs – Shorts, t-shirt, sneakers
RUCKING ADVICE
You’ll be assessed on your ability to move over varied terrain under load. Some for completion, others for time. Use this training plan to get your rucking dialed – including boots, pack loading (weight high instead of low seems to help), pacing, nutrition, and hydration. Ruck in the same boots you’ll take to selection. Refuel the same way you’ll refuel at selection, etc.
Walk, don’t run, with the ruck on your back. It’s against the rules on the work capacity test and not smart with 85-110# on your back. Work instead on keeping your shoulders steady and strides short and quick as much as possible. For the hilly 85# ruck sessions, step around or over things, not on top of them.
COMMON QUESTIONS
What equipment is needed to complete this program?
• GPS-enabled Watch. A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.
• Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers • 40#/60# and 60#/80# Sandbag. Females use 40# and 60#; Males use 60# and 80#. We sell sandbags here (http:// gear.strongswiftdurable.com/collections/frontpage/products/sandbag) or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
• ALICE Ruck or same ruck you will use at selection, up to 110# of filler
• 10# Rubber Rifle, sledge hammer, tool, or dumbbell. You’ll carry this while rucking.
• Pair of 25# Dumbbells
• Foam Roller
• Step-up Bench (15-18 inches)
• Pull-up bar
• 16 – 24” Box/Bench/Platform
What if I have less than 8 weeks before I start Selection Training?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I can’t handle the training volume at first?
Building stamina and reslience 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, its 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 swims?
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? Weighted Situps? Lunges?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60#/80# sandbag = 50x total reps, 25x each shoulder.
Lunges – The prescribed rep count is for 1 limb, so 5x Walking Lunges = 5x lunges each leg, 10x total.
Any Smokejumper PFT Tips?
You’ll face the Smokejumper PFT first thing and need to score well above the minimums each event. Ensure push-up, sit-up, and pull-up form and techique is perfect. Practice this way during this plan. Complete perfect push ups, sit-ups, and do absolutely no kipping on the pull ups. Be strict!
What if I miss a day?
Begin where you left off when you return to training. This programmed 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.
More Questions?
Email: coach@mtntactical.com
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY
- GPS-enabled Watch. A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.
- Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers
- 40#/60# and 60#/80# Sandbag. Females use 40# and 60#; Males use 60# and 80#. We sell sandbags here (http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag) or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
- ALICE Ruck or same ruck you will use at selection, up to 110# of filler
- 10# Rubber Rifle, sledge hammer, tool, or dumbbell. You’ll carry this while rucking.
- Pair of 25# Dumbbells
- Foam Roller
- Step-up Bench (15-18 inches)
- Pull-up bar
- 24” Box/Bench/Platform
"I just wanted to write and commend you guys for doing such an amazing job with your programs. I'm a smokejumper in the Pacific Northwest and in 2018 I used your smokejumper selection program to get ready for rookie training. It completely made me ready for the grueling process that we went through. As much as it made me physically ready for training, it also gave me the confidence to make it through the hard days knowing that I had trained thoroughly and properly for what they would -and did- throw at us. Directly speaking, when the going got tough I knew I could crank out set after set of push-ups and scissor kicks (etc) because I had trained for that exact moment. I've only known two others who used the program and all three of us passed. After recently witnessing a candidate break at the end of week one of his training, he admitted he was not ready although he thought he had worked hard enough leading up to it. He asked in a defeated tone what I had done years prior and all I could tell him was "Mountain tactical, smokejumper selection" it's too late for him now but I try and spread the word that this program works. Thanks again from all of those who made it."
********************************
"Coach Shaul -
I moved to Jackson Wyoming for one reason; to train with a purpose.
After becoming a Lab Rat at Mountain Athlete I was able to train hard for my upcoming Smokejumper Rookie Training. Not only did your team help guide me in the right direction, the knowledge and skill level that was provided was absolutely incredible.
I saw unbelievable results within the first month and an increase in physical fitness each week of every operator session.
After switching to the Smokejumper Training Program, I saw obvious improvement in my fitness scores and rucking capabilities. The focus in mental and physical toughness helped to ready me for my upcoming Smokejumper Selection and played a significant role in my success.
With hard work and trust in your programming I was able to fulfill a lifelong goal and solidify a career that will take me long into the future. I will no doubt continue to incorporate operator programming into my morning PT sessions and help pass along the word to fellow jumpers and firefighters that I meet.
I have already introduced the first sandbag to our gym's collection. As a rookie I'm not sure if I've been thanked hated for that.
Thank you again for all of your hard work and dedication to the success of performance in the field.
Grant Davis
Redmond Smokejumpers"
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.
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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.
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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
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You have a lot of competitors. Why should I choose MTI?
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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