Ruger is the 1st Plan in our “Gun Maker” packet of plans for full-time LE SWAT/SRT.
Ruger is a 7-week, 5 Day/week, training cycle with a slight strength emphasis. This is a multi-modal training plan which in addition to strength, trains work capacity, endurance, tactical agility and chassis integrity (core).
This is Version 2 of the plan, updated November 2019.
Ruger’s strength work deploys MTI’s “Density” strength progression methodology. Density is an efficient, percentage-based strength progression that has been deployed in MTI programming for several years. Ruger’s version of Density progression is barbell based, and built around the following four strength training exercises:
- Front Squat
- Bench Press
- Hinge Lift
- Pull Ups
Ruger trains strength two days per week, Mondays and Thursdays.
Ruger deploys one 10-minute and 15-minute work capacity events, one day per week.
Ruger deploys ART (Anti-Rotation, Rotation, and Total core exercises) and Low Back core circuits (3x low back/extension exercises). You’ll chassis integrity circuits 2 times per week on Tuesdays and Fridays. These circuits are 10-15 minutes long.
Ruger deploys two of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
Ruger deploys a 3-mile Run Assessment and follow on, 1-mile interval repeats.
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength,
- Friday – Tactical Agility, Chassis Integrity
Ruger requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc, a track or running area with known 3 mile and 1-mile distances, and a repeating countdown timer (smartphone will work).
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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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.
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.