Description
Gin represents the most recent evolution of our day to day programming for Law Enforcement Patrol Officers and Detectives.
This is a balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, tactical agility, upper body hypertrophy, and chassis integrity (functional core), and short-distance endurance. This is a balanced training plan and each of these fitness attributes are trained in relatively equal amounts.
Week 7 in the plan is a taper/unload week.
The training sessions in this training plan are designed to last 45-50 minutes.
This is Version 1 of Gin, Built September 2019.
FITNESS ATTRIBUTES
Strength
Gin deploys a modified version of MTI’s TLU Strength Progression methodology. Each TLU Strength session aims to train a total body, lower body and upper body strength exercise in the same session.
Work Capacity
Gin deploys two work capacity events, a 9-13-minute, Renegade Man Maker + Pull Up Bar Heel Tap effort, and a gym-based multi-mode event that combines barbell burpees and a 75m shuttle. Each event “progresses” or gets harder throughout the training plan. You’ll train work capacity two times per week.
Chassis Integrity
Gin trains chassis integrity 2 days/week, on the strength days. Day 1 is an ART Circuit, which deploys an Anti-Rotation, Rotation, and Total core strength exercise. Day 2 is a Low Back Circuit that deploys three low back/extension exercises in the same circuit.
Tactical Agility
Trained one day per week, on Wednesdays.
Upper Body Hypertrophy
Shoulders, Back and Chest via superset circuits, two days a week.
Endurance
Trained Wednesdays via a 2-3 mile moderately paced run.
WEEKLY SCHEDULE
- Monday: Strength, Chassis Integrity
- Tuesday: Work Capacity, Upper Body Hypertrophy
- Wednesday: Tactical Agility, Endurance
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity, Upper Body Hypertrophy
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.
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.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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: 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.