USCG Rescue Swimmer Physical Training Assessment (PTA)

USCG Rescue Swimmer Physical Training Assessment (PTA)

$39.00

  • 4-week plan, 5 days/week
  • Focused to maximize your quarterly performance on the PTA
  • The plan is individually scaled so it can be reused before every PTA and always meet your fitness level.
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW:
The following is a 4-week, 5 days/week program is specifically designed to prepare USCG Rescue Swimmers prepare for the quarterly USCG Physical Training Assessment (PTA) .  This plan focuses the 12 events of the PTA and on building the physical endurance, mental perseverance and stamina needed for Rescue Swimmer. It is designed to be completed the 4 weeks directly before taking the PTA.

This is Version 1 of the plan, built August 2025.

TRAINING DESCRIPTION:
This training program is 4 weeks long. You will take the PTA every monday

Mondays: PTA Assessment
Tuesdays: Pool-based Training (Swim and Underwater)
Wednesdays: Sprints and calisthenic Training
Thursdays: Pool-based Training (Swim and Underwater)
Fridays: Sprints and calisthenic Training

Physical Training Assessment – The full Assessment details/standards can be found HERE (Page A – 1)

Land Portion

(1) 5-Rep Deadlift – 150 lbs

  • Maintain 3 points of contact (head, shoulders, buttocks in line).
  • Shoulders neutral, chest out, core tight, head neutral.
  • Barbell plates must touch deck each rep.
  • Lower bar under control (no drops).

** Transition to sprints within 5 sec.

(2) 2×50m Sprints – Total 27 sec max.

  • Start at cone, sprint 50m, turn, sprint back.
  • Time stops when crossing finish line.

** Transition to pull-ups within 5 sec.

(3) 5× Pull-Ups – Dead hang form.

  • Palms away, shoulder-width (max 1 fist wider).
  • Full arm extension at bottom, chin over bar at top.
  • No kipping, swinging, kicking, or piking.
  • Body remains vertical and motionless.

Passing: All deadlifts, sprints, and pull-ups must be complete; sprint ≤ 27.0 sec.

(4) 12× Bodyweight Rows – Cadence: 1 rep every 2 sec (metronome at 60 BPM)

  • Shoulders 1–2 in off deck; body rigid, feet together.
  • Pull until wrists align with chest, lower to straight arms.
  • Disqualify if: Butt touches floor, feet separate, pace not maintained.

** Passing: 12 reps required.

(5) Push-Ups to Metronome – 80 BPM; min 30 reps.

  • Hands under shoulders (max 1 fist outside), feet together.
  • Maintain straight body line (head–shoulders–buttocks–heels).
  • Lower to 90° elbows (no closer than 45° to torso), then fully extend.

Disqualify if: Arch in lower back, head drops, hips/shoulders rise unevenly, or pace lost.

(6) Side Plank – 65 sec each side.

  • Forearm on deck, elbow at 90°, top arm along body, top foot slightly forward.
  • Feet angled up, straight line neck–foot.
  • Time stops if hips/knees touch deck or form breaks.

(7) AMRAP Pull-Ups (1 rep every 5 sec) – Min 5 reps to pass.

  • Same form as #3; start each pull-up on the 5th beat (metronome 60 BPM).
  • No resting chin on bar.

(8) 300m Shuttle Run – Avg ≤ 79 sec.

  • Sprint 25m, turn, sprint back.
  • Repeat 6 lengths for 1 rep; rest 5 min, repeat for 2nd rep.
  • Average both runs for score.
Water Portion

(All swim events performed with booties, fins, mask, snorkel unless otherwise stated.)

(9) 400m/yd Swim –

  • Meters: ≤ 7:10
  • Yards: ≤ 6:30
  • Front crawl for full distance; time stops on wall touch.

(10) 6×50m/yd Sprint Swims – 15 sec rest between sprints.

  • Meters: Avg ≤ 41.0 sec
  • Yards: Avg ≤ 37.0 sec
  • Front crawl; times averaged across all 6 sprints.

(11) 4×50m/yd Buddy Tow – 20 sec rest between efforts.

  • Meters: Avg ≤ 1:24.0
  • Yards: Avg ≤ 1:15.0
  • Tow 180+ lb person; may reposition survivor during rest.

(12) 4×50m/yd Underwater Down Swim Back –

  • Each rep: 25m/yd underwater swim → 25m/yd front crawl.
  • Start intervals:
    • Yards: Every 1:15 (1:15, 2:30, 4:00 marks).
    • Meters: Every 1:24 (1:24, 2:48, 4:12 marks).
  • Must complete all reps in allotted time.

Buddy Tow:
Buddy tow training should always be completed in full gear (suit/wetsuit, booties, fins, mask, snorkel and harness, if available).  See the photo below for an example [photo is courtesy of US Department of Defense (photo link)].

Screen Shot 2016-04-07 at 6.02.38 AM
If an athlete is training alone they can substitute a ruck, backpack, equipment bag or drag bag for their buddy.  The substituted item should be slightly heavier than neutrally buoyant and bulky enough to create a significant amount of drag in the water.

Email rob@mtntactical.com if you have any questions and I’ll lead you through it.

REQUIRED EQUIPMENT:
In order to complete this program, you’ll need the following equipment:

  1. 25yd or 25m Swimming Pool
  2. Timepiece or stopwatch
  3. Metronome
  4. PT shirt, shorts and shoes for Land-based Training
  5. Swim Attire
  6. Swim Fin booties (we recommend stiff fins like Aqua Lung Rocket Fins)
  7. Swim Mask and Snorkel
  8. Foam Roller
  9. Course or track of known distances

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


  1. 25yd or 25m Swimming Pool

  2. Timepiece or stopwatch

  3. Metronome

  4. PT shirt, shorts and shoes for Land-based Training

  5. Swim Attire

  6. Swim Fin booties (we recommend stiff fins like Aqua Lung Rocket Fins)

  7. Swim Mask and Snorkel

  8. Foam Roller

  9. Course or track of known distances

Sample Training

SESSION 1
Obj: PTA Assessment 1

Warm Up:

3 Rounds
8x Dead Lift – Increase weight as you warm up
4x Hand Release Push-Up
4x 25m Shuttle
Instep Stretch
Lat + Pec Stretch

Training:

(1) Work Up to 5RM Dead Lift
– RECORD WEIGHT

Then immediately:

(2) 2x 50m Sprints
– RECORD TIME

Then immediately:

(3) 5x Pull Up
PASS/FAIL

*** Rest 2 Minutes ***

(4) TRX Row Assessment
– Record Max Rep TRX Pull Ups (use Horizontal Row if no TRX available)

*** Rest 2 Minutes ***

(5) Max Rep Cadence Push Ups
– Set metronome to 80 BPM

*** Rest 2 Minutes ***

(6) Max Time Side Plank (Left)

*** Rest 2 Minutes ***

(7) Max Time Side Plank (Right)

*** Rest 2 Minutes ***

(8) Max Rep Cadence Pull Ups
– Perform a pull up every 5 seconds

*** Rest 2 Minutes ***

(9) 300m Shuttle
– Record Time

*** Rest 2 Minutes ***

(10) 400m Swim
– Record Time
– Uniform: Booties, Fins, Mask, Snorkel

*** Rest 2 Minutes ***

(11) 6 Rounds
50m Swim Sprint
– Rest 15 Seconds
– Record Average Sprint Time
– Uniform: Booties, Fins, Mask, Snorkel

*** Rest 2 Minutes ***

(12) 4 Rounds
50m Buddy Tow
– Rest 20 Seconds
– Record Average Time
– Uniform: Booties, Fins, Mask, Snorkel

*** Rest 2 Minutes ***

(13) 4 Rounds, Every 1:24
25m Underwater Crossover
25m Freestyle
– Uniform: Booties, Fins, Mask, Snorkel
PASS/FAIL
Ensure proper surface safety/swim buddy for underwater crossovers

Cool Down:
1 Round – Foam Roll Complex

SESSION 2
Obj: Pool-Based Training (Swim and Underwater)

Warm Up:

3 Rounds
50m Freestyle Swim
5x Push-Ups
10x Squats
Lat + Pec Stretch
Instep Stretch

Training:

(1) 3 Rounds
Swim 200m @ “200m Interval Pace” using SESSION 1 400m Assessment Time and MTI Swim Interval Calculator
– Rest 3 Minutes Between Efforts
– Uniform: Booties, Fins, Mask, Snorkel

(2) 8 Rounds
50m Swim Sprint – Rest 15 Seconds
– Uniform: Booties, Fins, Mask, Snorkel

(3) 6 Rounds, Every 1:24
25m Underwater Crossover
25m Freestyle
– Uniform: Booties, Fins, Mask, Snorkel
If unable to make UW swim, increase rest time until successful
Ensure proper surface safety/swim buddy

(4) 5 Rounds
50m Buddy Tow – Rest 20 Seconds
– Uniform: Booties, Fins, Mask, Snorkel

SESSION 3
Obj: Sprints and Calisthenics

Warm Up:

3 Rounds
8x Dead Lift – Increase weight as you warm up
4x Hand Release Push-Up
4x 25m Shuttle
Instep Stretch
Lat + Pec Stretch

Training:

(1) 8 Rounds – Deadlift
– Round 1: 5x @ 65% of Finish Load
– Round 2: 5x @ 75%
– Round 3: 5x @ 85%
– Rounds 4–8: 5x @ (5RM – 10 lbs)
– 3rd World Squat Stretch between rounds

(2) 5 Rounds, Every 90 Seconds
30% Max Rep Pull Ups

(3) 4 Rounds
2x 50m Sprints – Rest 1 Minute Between Efforts

(4) 5 Rounds, Every 90 Seconds
30% Max Rep TRX Row

(5) 5 Rounds, Every 90 Seconds
30% Max Rep Cadence Push Ups – Set metronome to 80 BPM

(6) 5 Rounds
50% Max Effort Side Plank (Left) Time – Rest 60 Seconds

(7) 5 Rounds
50% Max Effort Side Plank (Right) Time – Rest 60 Seconds

(8) 4 Rounds, Every 2:30
300m Shuttle

Cool Down:
2 Rounds – 5x Shoulder Dislocates, Hip Flexor Stretch

SESSION 4
Obj: Pool-Based Training (Swim and Underwater)

Warm Up:

3 Rounds
50m Freestyle Swim
5x Push-Ups
10x Squats
Lat + Pec Stretch
Instep Stretch

Training:

(1) 4 Rounds
Swim 200m @ “200m Interval Pace” using SESSION 1 400m Assessment Time and MTI Swim Interval Calculator
– Rest 3 Minutes Between Efforts
– Uniform: Booties, Fins, Mask, Snorkel

(2) 8 Rounds
50m Swim Sprint – Rest 15 Seconds
– Uniform: Booties, Fins, Mask, Snorkel

(3) 6 Rounds, Every 1:24
25m Underwater Crossover
25m Freestyle
– Uniform: Booties, Fins, Mask, Snorkel
If unable to make UW swim, increase rest time until successful
Ensure proper surface safety/swim buddy

(4) 5 Rounds
50m Buddy Tow – Rest 20 Seconds
– Uniform: Booties, Fins, Mask, Snorkel

SESSION 5
Obj: Sprints and Calisthenics

Warm Up:

3 Rounds
8x Dead Lift – Increase weight as you warm up
4x Hand Release Push-Up
4x 25m Shuttle
Instep Stretch
Lat + Pec Stretch

Training:

(1) 8 Rounds – Deadlift
– Round 1: 5x @ 65% of Finish Load
– Round 2: 5x @ 75%
– Round 3: 5x @ 85%
– Rounds 4–8: 5x @ (5RM – 10 lbs)
– 3rd World Squat Stretch between rounds

(2) 5 Rounds, Every 90 Seconds
35% Max Rep Pull Ups

(3) 4 Rounds
2x 50m Sprints – Rest 1 Minute Between Efforts

(4) 5 Rounds, Every 90 Seconds
35% Max Rep TRX Row

(5) 5 Rounds, Every 90 Seconds
35% Max Rep Cadence Push Ups – Set metronome to 80 BPM

(6) 5 Rounds
55% Max Effort Side Plank (Left) Time – Rest 60 Seconds

(7) 5 Rounds
55% Max Effort Side Plank (Right) Time – Rest 60 Seconds

(8) 4 Rounds, Every 2:25
300m Shuttle

Cool Down:
2 Rounds – 5x Shoulder Dislocates, Hip Flexor 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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