Tequila is the 2nd Plan in our “Spirits” packet of plans for full-time LE Patrol Officers and Detectives.
Tequila is a 7-week, 5 Day/week, balanced training cycle. This training plan concurrently trains total body strength, upper body hypertrophy, work capacity, endurance, and Chassis Integrity (functional core strength).
This is Version 2 of the plan, updated March 2019.
Tequila’s strength work deploys MTI’s “Efficient Strength” progression methodology using dumbbells and/or kettlebells. Efficient Strength circuits combine a total body, lower body, upper body pull, and upper body press exercises in the same circuit, and have the athlete work through the circuit steadily.
Upper Body Hypertrophy
A large, muscular, upper body can be a deterrent for Patrol Officers and Detectives. Tequila trains upper body hypertrophy (mass) two days per week.
Tequila deploys two 15-minute work capacity events which increase in difficulty as you work through the plan: (1) repeat Prone to Sprint Shuttles, and; (2) Power Clean + Push Press + Box Jump density efforts. You’ll train work capacity twice per week.
Tequila deploys ARTE (Anti-Rotation, Rotation, Total and Extension core exercises) You’ll chassis integrity circuits 2 times per week after strength training. These circuits are 15 minutes long.
Tequila deploys two of MTI’s tactical agility drills to train this fitness attribute. You’ll train these drills once per week.
- Monday – Strength, Chassis Integrity
- Tuesday – Work Capacity, Upper Body Hypertrophy
- Wednesday – Tactical Agility, Endurance
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Upper Body Hypertrophy
Tequila requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.
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.
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: firstname.lastname@example.org
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.