Rattlesnake is an intense, 7-week, 5 day/week “Base Fitness” training cycle for Wildland Firefighters with a slight endurance emphasis. Rattlesnake also trains strength, chassis integrity, and work capacity but endurance (running, rucking, step ups) is emphasized.
This training plan is named after the Rattlesnake Fire of 1953 in northern California, which took the lives of 14 volunteer firefighters from the New Tribes Mission. The incident was chronicled in John Maclean’s 2018 book, River of Fire.
This is Version 1 of the Plan, Built September 2019
Rattlesnake trains strength using a dumbbell/kettlebell version of MTI’s “Efficient Strength” methodology. Efficient Strength groups 3-4 strength exercises into the same circuit.
Trained via a 10-minute Suicide Sprint progression, one day/week.
You’ll complete 17-minute grind ART circuits, once per week. Each circuit deploys an Anti-Rotation, Rotation and Total Core exercise.
Trained three ways: (1) 4-6 Mile Ruck @ 60# and a moderate pace; (2) 900x Step Up progression and 300x Step Up Intervals all at 40#; (3) 6-8 mile easy paced trail or road run.
- Monday – Endurance – 4-6 Mile Heavy Ruck (60#) at a Moderate Pace
- Tuesday – Strength, Chassis Integrity
- Wednesday – Endurance – Step up Assessment or Intervals
- Thursday – Strength, Work Capacity (Suicide Shuttles)
- Friday – Endurance (Easy Run, 6-8 Miles)
Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes. In addition, you will need a backpack and up 60# of load plus a 10# sledgehammer, dumbbell, or wildland fire hoe or another hand tool.
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.