SWAT/SRT Ruger
$59.00
- 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 training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
- Testimonials
Description
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.
FITNESS ATTRIBUTES
Strength
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.
Work Capacity
Ruger deploys one 10-minute and 15-minute work capacity events, one day per week.
Chassis Integrity
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.
Tactical Agility
Ruger deploys two of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
Endurance
Ruger deploys a 3-mile Run Assessment and follow on, 1-mile interval repeats.
WEEKLY SCHEDULE
- Monday – Strength
- Tuesday – Work Capacity, Chassis Integrity
- Wednesday – Endurance
- Thursday – Strength,
- Friday – Tactical Agility, Chassis Integrity
REQUIRED EQUIPMENT
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).
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 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: 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.
Required Equipment
"Wanted to make a quick comment on your programs. To preface, they are awesome.
I am a Tactical Paramedic in Canada and Provide Direct Medical Support to Tactical Teams. Fitness wise it’s lots of crazy hours, call ins, rucking weight, stair climbs with weight and then being able to perform sometimes complex medical tasks and utilize psychomotor skills following a duration of physical work.
I have been on and completed the MTI FBI HRT and SWAT selection programs and I am doing the SWAT/SRT Ruger for the 2nd time. The results are great, from a functional fitness point of view. I am almost 48 y/o and have no problem completing these tasks and sometimes completing them seemingly easier than some much younger than me. I have found that doing them outside during the year in all temps has been beneficial. As an example I did the Tac Sepa outside today and it’s pretty cold and snowy but I think this has been to my advantage as this is the same environment and temp that I operate in.
Just wanted to pass on how great I think the programming is."
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"I’m a former soldier from the Canadian Armed Forces standing at 5’9” and 170lbs soaking wet. I spent many years refusing to pay for training plans or trainers. I learned to work out on my own, with friends, the military and followed copy-pasted plans that I would find in a google search. When I fell on Mountain Tactical Institute’s website some years ago, I told myself.."No way in hell that I would pay a monthly fee for this”. Boy was I wrong! I gave it a shot, thinking: If I can spend money on my Netflix and Amazon Prime account, I could do it for this. I’m now going into law enforcement and chose to follow the SWAT/SRT Ruger training plan. I’ll let the numbers speak for themselves.
Week 1 / Week 7 / Progress
Front Squat 1RM 135 / Front Squat 1RM 200 / 48.15%
Bench Press 1RM 175 / Bench Press 1RM 225 / 28.57%
Hinge lift 1RM 265 / Hinge lift 1RM 340 / 28.30%
Max rep pull-ups 25 / Max rep pull-ups 26 / 4.00%
My progress was mind-blowing! I now look back, regretting that I didn’t sign up years ago.Do yourself a favour, whatever your fitness goal is, follow their plans to the T and you’ll walk out a better athlete both physically and mentally."
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"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)."