Wrangell-St. Elias is the 3rd Plan in our “Wilderness” Series for Game Wardens, Forest Rangers, Field Biologists, and other natural resource and wildlife professionals.
Wrangell-St. Elias is a 7-week, 5-day/week training cycle with a slight endurance emphasis. The also concurrently trains strength, work capacity, and chassis integrity.
This program is named after the Wrangell-St. Elias Wilderness in Alaska as was built in November 2018.
Wrangell-St. Elias deploys MTI’s Efficient Strength programming using dumbbells and/or kettlebells. The Efficient Strength programming combines a total body, upper body press, lower body, and upper body pull exercise in one circuit. Again, the plan uses dumbbells and/or kettlebells for its strength programming.
Wrangell-St. Elias’ work capacity efforts are all 10-minutes long and have a sprint emphasis.
Trained two times per week. Once using an ART circuit (Anti-Rotation, Rotation, and Total Core exercise) and second, with a low-back focused circuit of four extension exercises.
Trained three days per week. Mondays you’ll either do a step up assessment or step up intervals. Wednesdays you’ll either run a 6-mile assessment or complete 2-mile intervals. Fridays you’ll complete a 30-minute AMRAP which combines step ups and running.
- Monday – Endurance (Step Ups), Chassis Integrity
- Tuesday – Strength, Work Capacity
- Wednesday – Endurance (Run)
- Thursday – Strength, Work Capacity
- Friday – Endurance (step ups + run), Chassis Integrity
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.