Tactical Shooting Competition Training Plan

Description

Plan Overview
This is an intense, 7-week, 5 day/week event-specific training plan with a heavy emphasis on multi-mode work capacity, tactical agility, and rucking endurance intended to train athletes for the Tactical Games “Elite” division and similar Tactical Shooting competitions. Most training sessions are conducted in kit or weight vest to mimic the equipment requirements of these types of events.

The Saturday of each week in the plan includes a 2-3 hour “mini event” range day training session with a variety of carbine and pistol shooting drills pared with fitness events intended to build marksmanship under muscle fatigue and aerobic load and mimic the battles you’ll see at a tactical shooting competition. These Saturday “mini-events” are designed to supplement other marksmanship training you are likely completing.

The training plan is intended to be completed during the seven weeks immediately leading up to the event.

NOTE: This plan is designed for athletes planning to compete in a Tactical Shooting Competition. As such, it assumes you are familiar with these types of events, and an experienced marksman with a carbine and pistol. 

This is Version 1 of the plan, built October, 2020.

Multi-Mode Work Capacity
This plan trains multi-mode work capacity over short (~10 minutes) and medium (~20 minutes) time frames to train total output across time domains most likely to be seen at the tactical shooting competitions. The work capacity events use only movements and equipment likely to be encountered during the event. The work capacity events also include movements intended to fatigue the muscle groups used in combat shooting positions (i.e. shoulder girdle, grip, lower back, etc.) Work Capacity training sessions include two or more multi-mode work capacity events in each session, and deploy common equipment/events seen at tactical shooting competitions including rope climbs, farmer’s carries, sandbag exercises and carries, sprints, etc.

Tactical Agility
Athletes must wear shooter’s kit for every event during these events. The events also frequently involve obstacles, forcing the athlete to move with kit and weapon over walls, through tunnels, under vehicles, and across monkey bars (to name a few). Because the athlete will rarely be “rested” when executing these movements, the tactical agility training in the programming is designed to build the athlete’s ability to move him/herself and kit through obstacles while tired. There is very little rest in these training sessions.

Single-Mode Endurance
These events frequently include single-mode endurance events (ruck runs, kit runs, runs with sandbags, etc.) intended to both test the athlete’s cardiovascular fitness and fatigue the athlete for follow-on events. This plan includes two dedicated endurance sessions per week intended to build ruck and kit run capacity, two modes likely to be encountered during the competition. Additionally, the plan builds-up to include single-mode endurance events as part of the “mini event” range days.

“Mini Event” Range Days
The range day training sessions are focused on building combat marksmanship under increasing muscular fatigue and aerobic load. Each range event includes short-form technique drills intended to build speed and accuracy with both carbine and pistol shots in various positions as well as more dynamic “battles” intended to reinforce fundamentals under aerobic load/muscular fatigue and mimic the competitions. The range days are intentionally equipment-restricted to simplify the training session, reduce event set-up/break-down time, and to focus the athlete on marksmanship instead of movement competence.

This plan only prescribes range work on Saturdays. We recommend you supplement the prescribed Saturday Range programming with range/marksmanship training on your own including dry fire work.

**Note on Conducting Burpees While Wearing Kit**
Through multiple program testing iterations, we’ve noticed that conducting burpees while wearing kit can put excessive strain on the athlete’s lower back, especially when fatigued. As a result, very few MTI plans include burpees in kit. However, this exercise is used extensively at tactical shooting competitions as a core exercise and a penalty for missed shots. The mission-direct nature of the exercise demands they are used in preparation for the event, but the athlete should take every precaution to maintain a tight “plank” body position while conducting burpees in kit to prevent undue strain on the lower back.

Required Equipment:

Gym Training Sessions:

• Shooter’s kit or 25# Weight Vest:  Minimum Body Armor Load, without any ammo, is 12 pounds for women, and 15 pounds for men. In this program’s fitness training, you’ll have the option of wearing your “Shooters Kit” or a 25# Weight Vest. If you chose your Shooter’s Kit, we recommend loading with magazines/ammo/gear it to reach a total weight of 25 pounds.
• 45# ruck w/ 10# sledgehammer/weight to mimic weapon;
• 800m, 1.5-mile, 2-mile, and 5-mile marked course:
• Sandbag (women: 40#, Men 60#)
• Dumbells or Kettlebells (women – 35#/16kg, Men – 55#/24kg
• 2x 20″ Plyo boxes (step-ups and tactical agility drills)
• 15ft climbing rope and thick “battle rope” or thick towel for grip work
• Pull Up Bar

Range Training Sessions:

• Minimum 100 yard outdoor range w/ maneuver space behind firing line for battles and up to 5-mile marked course for endurance event
• Shooter’s Kit (plus gloves and hearing/eye protection)
  • Minimum 4x pistol mags and 4x rifle mags
• Carbine and pistol of choice.
• AR500 steel targets (3/8”)
  • 1x International Practical Shooting Confederation (IPSC) or 1/2 IPSC silhouette target (example) (need 6”x11” A-zone box)
  • 10” circle target
• Paper targets with poster board backing:
  • Minimum (20) IPSC targets
• Dummy rounds: at least (10) carbine and (10) pistol. We recommend: https://www.gtdist.com/s-t-action-pro-inc-action-trainer-dummy-rounds.html
• Target stands (buy or make) – only requirement is they position steel at a downward angle for safety at 25/50 yards
• High-contrast spray paint (for visible shot calls)
• Shot timer or Surefire iPhone shot timer app
• Stop watch
• Notebook for scorekeeping
• Sandbag (women: 40#; men: 60#)

Training Plan Ammunition Requirements

The total ammunition count required to complete this seven-week plan as-designed is (712) carbine rounds and (486) pistol rounds. The shooting drills are designed to squeeze the maximum training value out of each round fired, but reaching shooting proficiency ultimately requires repetition. However, if the round count becomes an issue, two shooting drills (“Close-in Fight” and “Around the World”) can be shortened to reduce the total rounds expended during the training plan to (496) carbine rounds and (342) pistol rounds. The Elite Division Tactical Games shooting standards are not easy; protect your trigger time during training as much as possible. Instructions for how to shorten each of the drills can be found under that drill’s description.

The ammo break-downs for each range training day are as follows:

• Week 1: 108 carbine / 73 pistol // Shortened drills: 72 carbine / 49 pistol
• Week 2: 108 carbine / 73 pistol // Shortened drills: 72 carbine / 49 pistol
• Week 3: 124 carbine / 85 pistol // Shortened drills: 88 carbine / 61 pistol
• Week 4: 124 carbine / 85 pistol // Shortened drills: 88 carbine / 61 pistol
• Week 5: 124 carbine / 85 pistol // Shortened drills: 88 carbine / 61 pistol
• Week 6: 124 carbine / 85 pistol // Shortened drills: 88 carbine / 61 pistol
• Week 7: Rest

Weekly Schedule

• Monday – Work Capacity / Tactical Agility
• Tuesday – Endurance (Ruck)
• Wednesday – Tactical Agility / Work Capacity
• Thursday – Rest
• Friday – Endurance (Kit run)
• Saturday – Range training “mini events”: Tactical Agility / Work Capacity
• Sunday – Total Rest

COMMON QUESTIONS

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less than 7 weeks before the event?
Still start at the beginning of this training plan anyway. Don’t skip ahead. The gym training and range days are a progression. You will not be any “more ready” by doing the harder events versus building the necessary fundamentals.

What if I can’t handle the training volume at first?
Grind through the work, even if it takes you way longer than planned. The Tactical Games levies heavy penalties (in the form of burpees) for the inability to complete physical tasks. If you can’t complete a prescribed weight or rep scheme, drop the number of reps but keep the weight the same.

Is there a different scaling for men versus women?
Some weights at tactical shooting competitions are scaled between men and women, some are not. As a result, this training plan includes different weights for some exercises (example: sandbag burpees) but not for others (rucks). A weight or rep scaling breakout is indicated by two numbers separated by a “/“ – the first number is for women, the second number is for men. For example “3/5x pull ups” means three pull ups for women, five pull ups for men.

Does this training plan include all of the exercises and weights I am likely to see at the Tactical Shooting Competitions?
Many of these competitions change constantly to ensure no one athlete is more prepared than another based on his ability to “game the game.” That being said, this training plan was developed from research about past events, utilizing movements/exercises based on how often they appeared in past games. The fitness events at most tactical shooting competitions are “functionally-oriented;” that is, they are based on movements you are likely to see on the battlefield – drags, heavy carries, running with shoulder loads, etc. There aren’t too many squat racks and barbells on the battlefield, so you won’t see many of them in this plan either.

How Good Do I have to be at shooting to complete this plan?
The Tactical Games Elite Division includes moderate to advanced carbine and pistol combat marksmanship at varied ranges and positions, so your current level of marksmanship should approach this high standard. To complete this plan, you should be both safe and comfortable shooting both carbine and pistol from multiple positions with an elevated heart rate at ranges of up to 50 yards on 10 minute of angle (MOA) targets. This plan is not intended for shooting novices (i.e. it won’t teach you what a Condition 4 weapon is nor will it teach you about breath control or recoil management) but you don’t have to be a SOF operator or marksmanship instructor to complete it.

What range facilities and/or weapons do I need?
To complete this plan, you need a minimum of a 100 yard outdoor range with ample maneuver space around the firing line for fitness events. You also need a carbine and pistol of choice.

Unfamiliar Exercises? Questions?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

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, especially physical training in conjunction with live-fire weapons 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.

Range Training Session Descriptions/Standards

SKILL DEVELOPMENT

Pistol Skill Development: “Close-in Fight”

• Description: From holster at prescribed range, shooter draws, engages target with 1x headshot, conducts slide-lock reload, then engages target with 3x rounds to the body.
• Trains: rapid sight acquisition, trigger squeeze, trigger reset, shooting stance integrity, recoil management, speed reloads
• Load-out: 1 magazine of (1) and 1 magazine of (3) per round. Note: shooter can maintain one fully loaded magazine for reloads. After each round, reset the drill by inserting empty magazine onto a round in the chamber and return reload magazine to speed reload pouch. Maintain round awareness to ensure you always have (3) rounds in the reload magazine. Total round requirement for 6 iterations is (24) rounds. Repeat again using dummy variation (below) for a total of 12 iterations and (48) rounds.
• Time Limit: minimum standard is 9 seconds; aim for under 5 seconds. Progression is as follows: Week 1: 10 seconds; Week 2: 9 seconds; Week 3: 8 seconds; Week 4: 7 seconds; Week 5: 6 seconds; Week 6: 5 seconds.
• Target: Evaluation is @ 7 yards on paper IPSC target.
• Scoring: Score is calculated as average of 4 middle times. Drop your fastest and slowest time. This provides the best average of your core technical skill, removing any “outliers” created by fumbled reloads or “beginner’s luck”.
• Standard: “headshot” must be in head A Box to count; “body shots” must be in torso A Box to count. Late shots are counted as missed shots.
• Procedure: Use a buddy with a stopwatch or a shot timer. Run the evaluation 6 times with 1 minute rest between rounds to reset/score previous round.
• Variations: This drill includes a “dummy” variation. For the dummy variation, shooter blindly loads (7) dummy rounds into the magazines used for the speed reload. Load your magazines blind – no cheating. Add 3 seconds to the time standard for the dummy variation to account for “immediate action” (tap-rack-bang) required to clear gun and re-engage. Note how your gun jumps when you drop the hammer on a dummy round. You’re slapping the trigger and anticipating the shot – stop doing that.
• Reduced Ammunition Instructions: The shortened version of this drill reduces the total number of iterations from 12 rounds to six. There are three recommended ways of shortening the drill: (1) reduce both the standard version and the dummy version of the drill to three iterations each. This approach reduces trigger time and training volume but maintains training across the broadest range of modes; (2) conduct the standard version of the drill for six iterations, and skip the dummy version. This approach should be used by less experienced shooters who need to focus more on the basics (trigger reset, sight acquisition, etc.), not the more advanced skills like immediate action under time stress; (3) skip the standard version of the drill and only conduct the dummy version. This approach should be used by more advanced shooters who can jump right to more advanced skill sets.

2. Carbine Skill Development: “Around the World”

• Description: From low-ready position, shooter engages a single target with 2x rounds from standing, 2x rounds from kneeling, and 2x rounds from prone within the prescribed time limit.
• Trains: rapid sight acquisition, position change, rapid position acquisition, trigger reset, recoil management, breath management
• Load-out: 2x magazines of (18) rounds. Total round requirement for 6 rounds is (36) rounds. Repeat again using dummy variation (below) for a total of 12 iterations and (72) rounds.
• Time Limit: Goal is 8 seconds. Progression is as follows: Week 1: 18 seconds; Week 2: 16 seconds; Week 3: 14 seconds; Week 4: 12 seconds; Week 5: 10 seconds; Week 6: 8 seconds.
• Target: 10 MOA. Use 10” steel target @ 100 yards for immediate target feedback.
• Scoring: Score is the total number of hits per round within the time limit. A perfect score would be: 6/6/6/6/6/6, meaning you made all your shots within the time standard.
• Standard: Only fire 2x rounds per position, regardless of hit/miss. To pass the round, the shooter must hit all 6 shots within the prescribed time limit.
• Procedure: Use a buddy with a stopwatch or a shot timer. Run the evaluation 6 times with 1 minute rest between rounds to reload (between rounds 3 and 4) and score the previous round.
• Variations: This drill includes a “dummy” variation. For the dummy variation, shooter loads (5) dummy rounds into each of the (18) round magazines. Load your magazines blind – no cheating. Add 5 seconds to the time standard for the dummy variation to account for “immediate action” (tap-rack-bang) required to clear gun and re-engage. Note how your gun jumps when you drop the hammer on a dummy round. You’re slapping the trigger and anticipating the shot – stop doing that.
• Reduced Ammunition Instructions: The shortened version of this drill reduces the total number of iterations from 12 rounds to six. There are three recommended ways of shortening the drill: (1) reduce both the standard version and the dummy version of the drill to three iterations each. This approach reduces trigger time and training volume but maintains training across the broadest range of modes; (2) conduct the standard version of the drill for six iterations, and skip the dummy version. This approach should be used by less experienced shooters who need to focus more on the basics (trigger reset, sight acquisition, etc.), not the more advanced skills like immediate action under time stress; (3) skip the standard version of the drill and only conduct the dummy version. This approach should be used by more advanced shooters who can jump right to more advanced skill sets.

BATTLES: Battles are intended to stress the athlete’s marksmanship fundamentals with aerobic load and muscular fatigue. The battles are designed to replicate the intensity of the battles encountered at the Tactical Games while maximizing “trigger time”.

Pistol Battle: “Too Close for Missiles”

• Description: Shooter conducts five rounds of the following: 5x sandbag thrusters (40/60#) / 6x sandbag toss & chase (40/60#) / 3x pistol “hits” on IPSC steel target @ 25 yards.
• Range Set-up: Place steel IPSC target at a range of 25 yards (or paper IPSC @ 10 yards). Place 40/60# sandbag immediately behind the firing line with 20(ish) feet of free area to throw the sandbag.
• Trains: breath control, pistol grip integrity, trigger squeeze, position-direct muscular endurance, trigger reset
• Load-out: shooter’s kit + pistol. Load (25) rounds in any configuration you like. A “perfect” run will use (15) rounds. Take no more than (5) shots per round, whether or not you register (3) hits. Conduct slide-lock reloads as necessary.
• Procedure: On the buzzer, perform 5x sandbag thrusters, immediately into 6x sandbag toss & chase (three out, three back to firing line), then immediately toe firing line, draw and execute shooting drill. Re-holster your weapon after the 3rd hit or 5th shot, and move immediately into the next round.
• Scoring: Final score consists of the total time required to complete all five rounds plus the total number of missed shots. Each missed shot incurs a two-burpee penalty that must be paid prior to completing the session. Example: You complete all 5 rounds in 6:30 but miss six shots total. You must keep the clock running and complete (12) burpees after Round 5 before stopping the watch. Record your “working time (6:30), the number of missed shots, and the total time (working time plus time to complete burpees). Both speed and accuracy matter. Focus on hitting your shots first, then worry about speeding up.
• Target: Steel IPSC target @ 25 yards (approx. 70 MOA). No steel IPSC? Use a paper IPSC target @ 10 yards. You must hit within the 6”x11” torso A Box to score a hit (approx. 70 MOA).
• Standard: Pistol should be holstered when not taking shots. Take no more than (5) shots per round. Using all (5) shots per round without registering any hits would incur a (50) burpee penalty at the end. Balance speed and accuracy.

Carbine Battle: “Sprinting Around the World”

• Description: A stressed-out version of the “Around the World” carbine drill. Shooter conducts six rounds of the following: 5x sandbag burpees (40/60#) / 100 yd sandbag shuttle (2x 25 yard out & back @ 40/60#) / 1x “Around the World” drill (2x hits at each position – standing, kneeling, prone) on 10 MOA target (5” @ 50 yards).
• Range Set-up: Place 10” steel target @ 100 yards (or other target at appropriate range to meet 10 MOA requirement). Place 40/60# sandbag immediately behind firing line with 25 yards of space to execute shuttle (2x 25yd out & 25yd back for 100yd total).
• Trains: breath control, trigger reset, position-direct muscular endurance, recoil management, position agility.
• Load-out: Shooter’s kit + carbine and pistol (pistol holstered). 2x magazines of (18) rounds. Take no more than (2) shots per position per round, whether or not you register hits on the target. Conduct speed reloads as necessary.
• Procedure: On the buzzer, with weapon on table or on the ground, perform 5x sandbag burpees, immediately into the 100yd sandbag shuttle (2x 25yd out & back). Then immediately drop the sandbag, pick-up your weapon and toe the firing line. Register two hits at the standing, two at the kneeling, and two in the prone. Place the weapon on safe, and place it on the table/floor and move immediately into the next round. Complete 6 total rounds, pay your burpee penalty (if any), and stop the time.
• Scoring: Final score consists of the total time required to complete all six rounds plus the total number of “dropped” rounds. A dropped round is any round you do not register all six shots on target (2 per position). Each dropped round incurs a five-burpee penalty that must be paid prior to completing the session. Example: You complete all 6 rounds in 8:15 but drop (2) rounds. You must keep the clock running and complete (10) burpees after Round 6 before stopping the watch. Record your “working time (8:15), the number of dropped rounds (2), and the total time (working time plus time to complete burpees). Both speed and accuracy matter. Focus on hitting your shots first, then worry about speeding up.
• Target: 10” steel target @ 100 yards to achieve 10 MOA.
• Standard: Take no more than (2) shots per position per round. Missing a single shot on each round would incur a penalty of (30) burpees. Accuracy first, then speed.

Combined Battle: “Urban Gunfight”

• Description: A multi-mode battle consisting of an endurance-focused “movement to contact” followed by a “sprint & shoot” drill designed to test position integrity in dynamic shooting positions, carbine-to-pistol transitions, and shot consistency under stress.
• Range Set-up: Both carbine and pistol targets. Carbine target: Place 10” steel target @ 100 yards (or other target at appropriate range to meet 10 MOA requirement). Pistol target: Place steel IPSC target @ 25 yards off-axis from the carbine target so you can safely shoot both from a single shooting position. No steel IPSC target? Use a paper IPSC target @ 10 yards. You must hit within the 6”x11” torso A Box to score a hit (approx. 70 MOA).
• Trains: breath control, carbine-to-pistol transition, trigger reset, position-direct muscular endurance.
• Load-out: Shooter’s kit + carbine and pistol (pistol holstered). Carbine: 1x magazine of (16) rounds. Pistol: 1x magazine of (12) rounds.
• Procedure: On the buzzer, conduct a 1-mile kit run (1/2 mile out and back) with condition 4 weapon or 10# weight. Immediately upon completion, perform five rounds of the following:
  • • • • 1x hit on 10 MOA target with carbine from the kneeling;
        • 1x hit on 10 MOA target with carbine from the the standing;
        • (Transition (carbine on ‘safe’) to the pistol) 1x hit with the pistol on the 25-yard IPSC target from the standing;
        • 50 yard shuttle (25 yards out & back)
• Scoring: The final score is the total time to complete the 1 mile kit run plus all five rounds (5x hits at each position with the carbine; 5x pistol hits) of the sprint drill. The limiting factor is the total number of rifle rounds (16), meaning you can miss six rifle shots and still complete the session to standard. If you run out of ammo, your score consists of the round and position (example: Round 4 kneeling carbine shot) you got to when you ran out of ammo. Accuracy matters more than speed, but both count.   
• Target: 10” steel target @ 100 yards to achieve 10 MOA; steel IPSC target off-axis at 25 yards for pistil shot.
• Standard: Ensure both carbine and pistol are Condition 4 when conducting kit run. Pistol should be holstered for the entire session except for during pistol shots. Carbine can be either carried during the shuttles or placed on the ground/table depending on safety considerations and shooter’s comfort level.

Required Equipment

Required Equipment:

Gym Training Sessions:

• Shooter’s kit or 25# Weight Vest:  Minimum Body Armor Load, without any ammo, for the Tactical Games is 12 pounds for women, and 15 pounds for men. In this program's fitness training, you'll have the option of wearing your "Shooters Kit" or a 25# Weight Vest. If you chose your Shooter's Kit, we recommend loading with magazines/ammo/gear it to reach a total weight of 25 pounds.


• 45# ruck w/ 10# sledgehammer/weight to mimic weapon;


• 800m, 1.5-mile, 2-mile, and 5-mile marked course:


• Sandbag (women: 40#, Men 60#)


• Dumbells or Kettlebells (women - 35#/16kg, Men - 55#/24kg


• 2x 20" Plyo boxes (step-ups and tactical agility drills)


• 15ft climbing rope and thick “battle rope” or thick towel for grip work


• Pull Up Bar

Range Training Sessions:

• Minimum 100 yard outdoor range w/ maneuver space behind firing line for battles and up to 5-mile marked course for endurance event


• Shooter’s Kit (plus gloves and hearing/eye protection)
  
  
  
  • Minimum 4x pistol mags and 4x rifle mags
  
  
  
  


• Carbine and pistol of choice. Competition weapons requirements listed here


• AR500 steel targets (3/8”)
  
  
  
  • 1x International Practical Shooting Confederation (IPSC) or 1/2 IPSC silhouette target (example) (need 6”x11” A-zone box)
  
  
  • 10” circle target
  
  
  
  


• Paper targets with poster board backing:
  
  
  
  • Minimum (20) IPSC targets
  
  
  
  


• Dummy rounds: at least (10) carbine and (10) pistol. We recommend: https://www.gtdist.com/s-t-action-pro-inc-action-trainer-dummy-rounds.html


• Target stands (buy or make) - only requirement is they position steel at a downward angle for safety at 25/50 yards


• High-contrast spray paint (for visible shot calls)


• Shot timer or Surefire iPhone shot timer app


• Stop watch


• Notebook for scorekeeping


• Sandbag (women: 40#; men: 60#)

Sample Training

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