USAF TACP Training Plan


  • 8 Week, 6x day/week training plan specifically for USAF TACP Technical School
  • Includes focused PAST training, as well as intensive rucking, running, calisthenics, and “mini-events”
  • Complete directly before school in order to arrive at school prepared.
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription


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:

  1. TACP OFT 2 (Battlefield Airman Fitness Assessment) – All 10 events
  2. 10 Mile Heavy Ruck for Time – 65# Ruck + 10lb sledgehammer or dumbbell, Full Cammies/Boots, Helmet
  3. 10 Min Sandbag Getups @ 50# for Reps
  4. 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:



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

  • 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

Sample Training



Obj: USAF TACP Tier 2 OFT, Video

Warm Up:

3 Rounds
10x Squats
10x Push Ups
Run 50m
Instep Stretch

(1) Med Ball Toss Sum Back, Side Ball Toss @ 20# ball, 14-inch diameter

3 Trials (back/side) toss each trial). RECORD THE SUM OF THE HIGHEST BACK TOSS, and SIDE TOSS


(2) Three Cone Drill (3 Trials)


(3) Grip Strength (Dynomometer) Total:______________

(4) Trap Bar Deadlift (5RM)

After a light warm up, work up to your 5RM (5 repetition maximum) Trap Bar Dead Lift. Rest a minimum of 5 minutes between trials.

Record 5RM:__________

(5) 50# Sandbag Lunges on 56 BPM Metronome to Failure


(6) Max Pull-Ups Total:______________

(7) Ext Cross Knee Crunch @ 56BPM Metronome to Failure Total:______________

(8) 100 Yard Farmer’s Carry with 2x 50# Sandbags for Time


(9) 1,000m Row Erg Time:______________

(10) 1.5 mile Run Time:______________  




Obj: Ruck Assessment


(1) 10-Mile Heavy Ruck for Time @ 65# Ruck plus 10# sledge, rubber rifle or dumbbell.




Obj: Work Capacity


(1) 3 Rounds
10x Squats
10x In-Place Lunges
10x Push ups
10x EOs
60 Sec. Front Plank
10x Diamond Push ups
10x Flutter Kick
30 Sec. Side Bridge each side
10x Bicycle Crunch
10x Wide Arm Push up
10x Sit up
10x Pull Ups
10x Dips

Then immediately ...

(2) Run 3 Miles for Time




Obj: Work Capacity Assessment

Warm up:

3 Rounds
4x Walking Lunges
8x Push-Ups
8x Sit-Ups
Instep Stretch

(1) 4 Rounds
300m Shuttle Every 2:30

(2) 10 Minutes Sandbag Getups for Reps @ 50#




Obj: Endurance Assessment

Warm Up:

3 Rounds
10x Squats
10x Push Ups
Run 50m
Instep Stretch


(1) Run 6 Miles for Time






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Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


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MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

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Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.


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MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

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Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

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– Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

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Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

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If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.



Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
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Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

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Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

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Yes. We answer dozens of training questions from athletes weekly. Email

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?


I just wanted to reach out and update you that I not only finished the 116th ASOS TAAP (TACTICAL AIR CONTROL PARTY ASSESSMENT AND ASCENSION PROGRAM) but I was selected. The group started with 6 men, 4 of us finished and after the interviews only 3 of us will move on to the pipeline for the Air Guard Unit.

It was 4 days of grueling work, pain I had never experienced. It was my first military selection and it was brutal, very cold and miserable. But by following your TACP program, I was the fastest runner and fastest rucker. As a matter of fact, in the 4 mile pass/fail test, I actually lapped the entire class with a load of well above 80 pounds including helmet, rifle and LBV.

I was the only person in selection with no military experience but I was able to cope with the stress and never ending smoke sessions by following your TACP plan.

It most certainly gave me an edge over the prior military ARMY/NAVY/AIR FORCE guys.

Im switching to the Big 24 plan as the cadre want me on a strength cycle prior to the pipeline to get me stronger. I have no doubt in my mind that I will crush the pipeline.


Just wanted to let you know I followed your USAF TACP plan and supplemented some weight training prior to the ALO assessment.

Not only did I feel confident in my training during the extended training sessions, but I was selected out of a large pool of candidates. - D


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