Blackwater is an intense, 7-week, 5 day/week “Base Fitness” training cycle for Wildland Firefighters with a slight endurance emphasis. Blackwater also trains strength, chassis integrity, and work capacity but endurance (running, rucking, step ups) is emphasized.
This training plan is named after the Blackwater Fire of 1937, near Cody, Wyoming, which killed fifteen firefighters. Investigations and analysis of the event led the USFS to develop better ways to provide a more immediate response to combat fires; one of them was the development of the smokejumper program in 1939.
This is Version 1 of the Plan, Built August 2019
Blackwater trains strength using heavy Barbell Complexes and a modified version of MTI’s TLU Progression Methodology.
Trained via 10-minute shuttle sprint events.
You’ll complete 4-Rounds of ART and LBC Chassis Integrity circuits two times per week. The ART circuits have you completing an Anti-Rotation, Rotation, and Total Core Exercise. The LBC circuits have you completing three low back/extension exercises in the same circuit.
Trained three ways: (1) 1.5-Mile Ruck Run Assessment @ 35# and follow-on 800m repeats based on your assessment time; (2) 3-Mile Run Assessment and follow-on 1-Mile repeats based on your assessment time; (3) Moderate-paced Step Ups at 25# Pack.
- Monday – Endurance – Ruck Run Assessment or Intervals
- Tuesday – Strength, Chassis Integrity
- Wednesday – Endurance – Run Assessment or Intervals
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Endurance (Shuttle Sprints then Step Ups)
Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes. In addition, you will need a back pack and up 35# of load.
How long will sessions last?
These training sessions are specifically designed to be completed in 60-75 minutes. Work briskly, but not frantically, through these training sessions.
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.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men. If the plan calls for 5/10x push ups, this means women do 5x push ups, men do 10x push ups.
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 login 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.