Storm King is an intense, 7-week, 5 day/week “Base Fitness” training cycle for Wildland Firefighters with a slight endurance emphasis. Storm King also trains strength, chassis integrity, and work capacity but endurance (running, rucking, step ups) is emphasized.
This training plan is named after the South Canyon Fire of 1994, that took the lives of 14 wildland firefighters on Storm King Mountain, near Glenwood Springs, Colorado.
This is Version 1 of the Plan, Built September 2019
Storm King trains strength using bodyweight strength training two times a week via a bodyweight strength assessment and follow on progressions, as well as bodyweight “flow” circuits.
Trained via 10-minute shuttle sprint events and a 10-minute multi-mode, gym-based density effort.
You’ll complete 15-minute grinds of Low Back Complex circuits, two time/week. Each circuit deploys three low back/extension exercises.
Trained three ways: (1) 3-Mile Ruck Run Assessment @ 45# and follow-on 1-Mile repeats based on your assessment time; (2) 6-Mile Run Assessment and follow-on 2-Mile repeats based on your assessment time; (3) 30 minute, loaded, step up and run effort.
- 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 backpack and up 45# 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.