USASOC Best Combat Diver Competition Training Plan

USASOC Best Combat Diver Competition Training Plan

$49.00

  • 7-Week, 6x day/week training plan
  • Intense, sport-specific training for the USASOC Best Combat Diver Competition
  • Updated based on feedback from athletes who have participated in the competition
  • Swim Intensive
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription

Description

This is a 7-week 6 day/week training program specifically designed for athletes competing in the USASOC Best Combat Diver Competition. The plan includes a 1-week taper, and is designed to be completed the 7 weeks directly prior to the competition. This training plan has a heavy emphasis on swimming/water confidence and running.

Much of this training plan requires training with your team – ensure you have designated training time that works for all members.

This training plan was developed as a result of a partnership with a Special Forces Team particpating in the USASOC Best Combat Diver Competition in Key West, FL. You can read about the experience and what we learned HERE.

2023 Competition Events (Subject to change each year):

Day 1: Physical Fitness and Academic Assessment

Event 1: Physical Fitness Assessment Test

  • Max Hand Release Push-Ups (2 minutes)
  • Max Sit-Ups (2 minutes)
  • 2-Mile Run
  • Max Hex Bar Deadlift @ 225 lbs
  • Max Pull-Ups

Event 2: Academic Test

  • Diving-centric questions

Day 2: Water-Based Challenges and Night Navigation

Event 1: Kayak Race

  • 250m surface swim to kayak
  • 1.5k kayak race

Event 2: Pool Skills

  • Max Subsurface Swim
  • Subsurface Crossover Drill with tasks on either side
  • Pool Relay Race (pool sprint to diving tasks: puzzle, knot tying, lift bag inflation)

Event 3: Nighttime Closed Circuit Navigation Dive

  • 1500m

Day 3: Diving and Endurance Challenges

Event 1: Contour Dive for Time

Event 2: Combined Physical Tasks

  • 800m Closed Circuit Dive
  • 250m Surface Swim
  • Move 25 Sandbags (25 lbs each)
  • 1-mile Jerry Can Carry

Event 3: Endurance Swim and Run

  • 1.5k Surface Swim
  • 3-mile Run (stay with dive buddy)

This is Version 2 of the plan, Updated October 2025. Changes Made:

  • Athlete’s experienced Low Back Fatigue, we have now included Chassis Integrity training into the plan.
  • Increased Swimming Volume – 250m freestyle assessments and intervals have been implemented as we noted more freestyle swimming practice was needed, as most competitors used freestyle with a mask and snorkel.
  • Grip Strength: Kayak interval training is resource-intensive, and without it, grip strength endurance suffers. If kayak intervals are not feasible, grip strength training has been implemented into the Chassis Integrity circuit via Farmers Carries.

PFAT:

  • For the physical fitness assessment events, we implemented a density progression model. An initial assessment is conducted on day one of training, followed by mid-program and final assessment. Follow on progressions are used based on athletes assessment results, this way, the training automatically “scales” to the individual.

Swimming and Running/ Water Competence:

  • Swimming and running events are trained via an initial assessment, mid-program assessment, and final assessment. Follow on intervals are used based on the athletes assessment resutls.
  • One day per week is dedicated to increasing water skills through buddy treads, max clump distance relays, and subsurface swims. These events are based on an initial assessment, mid-program assessment, and final assessment. Follow on intervals are used based on the athletes assessment results.

Diving:

  • Trained via an initial assessment, mid-program assessment, and final assessment followed by intervals based on those assessments. You will train using the superman position to best replicate the natural diving position.

Kayaking:

  • Trained via moderate and hard but doable pacing.

You will take assessments 3 times throughout the training plan; Week 1, Week 4, and Week 7. The follow on training will be based on your assessment results. Here are the assessments you will take, please note, some require all team members to complete:

  • Max Hand Release Push Ups in 2 Minutes
  • Max Sit Ups in 2 Minutes
  • Max Plank Time
  • Max Pull Ups
  • Max Rep Dead Lifts @ 225#
  • 2 Mile Run for Time
  • Fin 1 Mile + 4 Mile Run – with team members
  • Buddy Tread with 15# bumper plate for time
  • Max Distance Clump Relay
  • Max Distance Sub Surface Swim
  • 250m Swim for Time

Required Equipment:

  • Mask, Snorkle, Fins
  • Pool with known distances
  • Sandbag – 60#
  • Track or route with known distances (400m, 800m, 1 – 4 miles)
  • 5# and 15# Bumper Plate For Pool
  • A stopwatch with an interval timer or Smartphone with an interval timer

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 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: 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


  • Mask, Snorkle, Fins

  • Pool with known distances

  • Sandbag - 60#

  • Track or route with known distances (400m, 800m, 1 - 4 miles)

  • 5# and 15# Bumper Plate For Pool

  • A stopwatch with an interval timer or Smartphone with an interval timer

Sample Training

SESSION 1

Objective: APFT+ Assessment
Record results for all events

Warm Up:

  • 4 Rounds:

    • 5x Walking Lunge

    • 8x Hand Release Push-up

    • 8x Sit Up

    • 100m Run

    • Instep Complex

Training:

  • APFT+ Assessment

    • Max Reps Hand Release Push-up – 2 Minutes

    • Max Reps Sit Up – 2 Minutes

    • Max Time – ACFT Standard Plank

    • Max Reps Pull Up – No time limit while hanging from the bar

    • Max Reps Dead Lift @ 225# – No Time Limit

    • Run 2 Miles – For Time

    • Rest 5 minutes between events

Cooldown:

  • 2 Rounds:

    • 10x Ankle Stretch To Skater Squat – each leg

    • Hug – Hip Mobility Drill

SESSION 2

Objective: Fin + Run Assessment
Record Time for the Fin and Run individually

Warm Up:

  • Swim 100m

  • 10x Squat

  • 10x 4-ct Flutter Kicks

  • Hip Flexor Stretch

Training:

  • Fin + Run Assessment

    • 1 Nautical Mile Fin, Freestyle – For Time. Then transition immediately to...

    • Run 4 Miles – For Time

    • Complete the assessment as a Team

Cooldown:

  • 2 Rounds:

    • Instep Complex

    • 10x Shoulder Sweep – each leg

SESSION 3

Objective: Water Confidence Assessments
Ensure you have the appropriate surface swimmer safety in place while attempting all Water Confidence events.

Warm Up:

  • 3 Rounds:

    • Swim 100m

    • Tread Water for 3 Minutes

Training:

  • Buddy Tread with 15# Bumper Plate – For Time

    • Keep the plate out of the water at all times or until failure.

  • Max Distance Clump Relay

    • Using a 5# plate, move the plate from one end of the training tank to the other along the tank floor. One swimmer must maintain positive control of the plate at all times.

  • Max Distance Sub-Surface Swim

    • Ensure you have a teammate monitoring your progress from the surface.

  • Swim 250m Freestyle – For Time

    • Record Time

Cooldown:

  • 2 Rounds:

    • Foam Roll Back

    • Lat + Pec Stretch

SESSION 4

Objective: APFT+ Progression

Warm Up:

  • 4 Rounds:

    • 5x Walking Lunge

    • 8x Hand Release Push-up

    • 8x Sit Up

    • 100m Run

    • Instep Complex

Training:

  • 6 Rounds, every 75 seconds:

    • 30% of your Max Reps Push Ups

  • 6 Rounds, every 75 seconds:

    • 30% of your Max Reps Sit Ups

  • 6 Rounds, every 75 seconds:

    • 30% of your Max Time Plank

  • 6 Rounds, every 75 seconds:

    • 30% of your Max Reps Pull Ups

  • 6 Rounds:

    • 30% of your Max Reps Deadlifts @ 225#

    • Rest 60 seconds between rounds

  • 4 Rounds:

    • 800m Run @ Interval Pace

    • Rest 4 minutes between efforts

Cooldown:

  • 2 Rounds:

    • 10x Ankle Stretch To Skater Squat – each leg

    • Hug – Hip Mobility Drill

SESSION 5

Objective: Fin + Run
Complete this as a team. The interval work can be completed individually, but complete the threshold work as a team.

Warm Up:

  • Swim 100m

  • 10x Squat

  • 10x 4-ct Flutter Kicks

  • Hip Flexor Stretch

Training:

  • 3 Rounds:

    • 500m Surface Fin @ Interval Pace – Freestyle

    • Use Swim Interval Calculator

  • After the last interval, transition immediately to...

    • Threshold 4 Mile Run as a Team

Cooldown:

  • 2 Rounds:

    • Instep Complex

    • 10x Shoulder Sweep – each leg

SESSION 6

Objective: Dive Pacing & Paddle
Ideally, you can find a tandem kayak and knock out the 2-mile paddle as a team. The row will suffice if equipment access is limited.

Warm Up:

  • None

Training:

  • 4 Rounds:

    • 500m Surface Fin – Use the superman position to best replicate the natural diving position

    • Target pace: 2:30–2:45 min/100m, or 12:30–13:45/500m

  • 2-Mile Kayak Paddle or 2 Miles on Rowing Machine – Moderate Pace

Cooldown:

  • 2 Rounds:

    • Foam Roll Back

    • Lat + Pec Stretch

1)  Mission Direct

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.

 

4) Mission-Direct Research

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.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

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.

 

8) Mission Performance beyond Fitness

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.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

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.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– 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.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

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.

2) Athlete’s Subscription
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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

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?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

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

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

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?
Email rob@mtntactical.com

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