Vodka represents the most recent evolution of our day to day programming for Law Enforcement Patrol Officers and Detectives.
This is a balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, tactical agility, upper body hypertrophy, and chassis integrity (functional core), and short-distance endurance. This is a balanced training plan and each of these fitness attributes are training in relatively equal amounts.
Week 7 in the plan is a taper/unload week.
The training sessions are designed to last 45-50 minutes.
This is Version 2 of Vodka, Updated June 2019.
Vodka deploys barbell strength training and deploys a modified version MTI’s proven and intense, “Big 24” progression. The strength exercises trained are MTI’s Barbell Complex, Power Clean and Push Press and the Hang Squat Clean. You’ll train strength two times per week.
Vodka deploys two work capacity events, a shuttle sprint (300m shuttle) and a gym-based multi-mode event. Each event “progresses” or gets harder throughout the training plan. You’ll train work capacity two times per week.
Vodka trains chassis integrity 2 days/week, on the strength days. One day you’ll complete ARE Circuits which deploy an Anti-Rotation, Rotation, and Extension core strength exercise. One day/week you’ll train a Low Back Circuit which trains 3 extension exercises in the same circuit.
Trained one day per week, on Wednesdays.
Upper Body Hypertrophy
Shoulders, Back and Chest via superset circuits, two days a week.
Trained via a 4-3 mile moderate paced run, after agility, on Wednesdays.
- Monday: Strength, Chassis Integrity
- Tuesday: Work Capacity, Upper Body Hypertrophy
- Wednesday: Tactical Agility, Endurance
- Thursday: Strength, Chassis Integrity
- Friday: Work Capacity, Upper Body Hypertrophy
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?
You can access the plan via username and password 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.