This is an intense, 8-week 6-day a week, often 2x/day training program specifically designed to prepare athletes for the US Air Force Tactical Air Control Party Technical School (USAF TACP). The plan is designed to be completed the 8 weeks directly prior to your course start week.
This is Version 3 of the plan, updated September 2019
This program follows a general format and gets progressively harder each week, until week 8, when the training tapers down into the start of School.
The plan is “sport-specific” to the fitness demands you’ll face at TACP school – specifically the TACP OFT 2 preparation, bodyweight work capacity “smoke sessions,” running, and rucking. It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during school.
The plan includes:
- Focused Testing and progressive training for the TACP OFT 2 (Battlefield Airman Fitness Assessment)
- Heavy (65#) Rucking
- Bodyweight Work Capacity Smokers
- Distance Running
- Intense “mini-events” to prepare you for the long days
The plan has 48 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off.
- Mon (2-A-Day): TACP OFT 2 Work/Running
- Tues (2-A-Day): TACP OFT 2 Work/Rucking
- Wed: Bodyweight Smoker + Run Work Capacity
- Thurs (2-A-Day): Work Capacity/6-Mile Run Work
- Fri: Recovery Run
- Sat: Mini Event
Saturdays are reserved for long, “mini-events” which include running, rucking, and work capacity smokers. These efforts range from 120-240 minutes in duration.
The plan includes 5 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:
- TACP OFT 2 (Battlefield Airman Fitness Assessment) – All 10 events
- 10 Mile Heavy Ruck for Time – 65# Ruck + 10lb sledgehammer or dumbbell, Full Cammies/Boots, Helmet
- 10 Min Sandbag Getups @ 50# for Reps
- 6 Mile Run for Time, shorts and t-shirt
What equipment is needed to complete this program?
- Two 50# Sandbags. We sell sandbags HERE … or you can use any old duffle bag. Wood Pellets or mulch made from ground-up tires make great filler. These are needed for the TACP OFT 2 as well as work capacity and stamina efforts in the plan
- Same ruck you will use at selection, 45# and 65# of filler
- 10# Sledgehammer or dumbbell. You’ll carry this while rucking.
- Pair of 25# Dumbbells
- Foam Roller
- Body Armor
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 then 8 weeks before I start the Selection Course?
Still, start at the beginning of this training plan anyway. Don’t skip ahead. Complete week 8 directly before selection.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks/runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
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: 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.