This is a 7-week 6 day/week training program specifically designed for athletes competing in the USASOC Best Combat Diver Competition. The plan includes a 1-week taper, and is designed to be completed the 7 weeks directly prior to the competition. This training plan has a heavy emphasis on swimming/water confidence and running.
Much of this training plan requires training with your team – ensure you have designated training time that works for all members.
This training plan was developed as a result of a partnership with a Special Forces Team particpating in the USASOC Best Combat Diver Competition in Key West, FL. You can read about the experience and what we learned HERE.
2023 Competition Events (Subject to change each year):
Day 1: Physical Fitness and Academic Assessment
Event 1: Physical Fitness Assessment Test
- Max Hand Release Push-Ups (2 minutes)
- Max Sit-Ups (2 minutes)
- 2-Mile Run
- Max Hex Bar Deadlift @ 225 lbs
- Max Pull-Ups
Event 2: Academic Test
- Diving-centric questions
Day 2: Water-Based Challenges and Night Navigation
Event 1: Kayak Race
- 250m surface swim to kayak
- 1.5k kayak race
Event 2: Pool Skills
- Max Subsurface Swim
- Subsurface Crossover Drill with tasks on either side
- Pool Relay Race (pool sprint to diving tasks: puzzle, knot tying, lift bag inflation)
Event 3: Nighttime Closed Circuit Navigation Dive
- 1500m
Day 3: Diving and Endurance Challenges
Event 1: Contour Dive for Time
Event 2: Combined Physical Tasks
- 800m Closed Circuit Dive
- 250m Surface Swim
- Move 25 Sandbags (25 lbs each)
- 1-mile Jerry Can Carry
Event 3: Endurance Swim and Run
- 1.5k Surface Swim
- 3-mile Run (stay with dive buddy)
This is Version 2 of the plan, Updated October 2025. Changes Made:
- Athlete’s experienced Low Back Fatigue, we have now included Chassis Integrity training into the plan.
- Increased Swimming Volume – 250m freestyle assessments and intervals have been implemented as we noted more freestyle swimming practice was needed, as most competitors used freestyle with a mask and snorkel.
- Grip Strength: Kayak interval training is resource-intensive, and without it, grip strength endurance suffers. If kayak intervals are not feasible, grip strength training has been implemented into the Chassis Integrity circuit via Farmers Carries.
PFAT:
- For the physical fitness assessment events, we implemented a density progression model. An initial assessment is conducted on day one of training, followed by mid-program and final assessment. Follow on progressions are used based on athletes assessment results, this way, the training automatically “scales” to the individual.
Swimming and Running/ Water Competence:
- Swimming and running events are trained via an initial assessment, mid-program assessment, and final assessment. Follow on intervals are used based on the athletes assessment resutls.
- One day per week is dedicated to increasing water skills through buddy treads, max clump distance relays, and subsurface swims. These events are based on an initial assessment, mid-program assessment, and final assessment. Follow on intervals are used based on the athletes assessment results.
Diving:
- Trained via an initial assessment, mid-program assessment, and final assessment followed by intervals based on those assessments. You will train using the superman position to best replicate the natural diving position.
Kayaking:
- Trained via moderate and hard but doable pacing.
You will take assessments 3 times throughout the training plan; Week 1, Week 4, and Week 7. The follow on training will be based on your assessment results. Here are the assessments you will take, please note, some require all team members to complete:
- Max Hand Release Push Ups in 2 Minutes
- Max Sit Ups in 2 Minutes
- Max Plank Time
- Max Pull Ups
- Max Rep Dead Lifts @ 225#
- 2 Mile Run for Time
- Fin 1 Mile + 4 Mile Run – with team members
- Buddy Tread with 15# bumper plate for time
- Max Distance Clump Relay
- Max Distance Sub Surface Swim
- 250m Swim for Time
Required Equipment:
- Mask, Snorkle, Fins
- Pool with known distances
- Sandbag – 60#
- Track or route with known distances (400m, 800m, 1 – 4 miles)
- 5# and 15# Bumper Plate For Pool
- A stopwatch with an interval timer or Smartphone with an interval timer
COMMON QUESTIONS
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?
Access is online, via username and password. You can log in 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: coach@mtntactical.com
DISCLAIMER
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.
- Mask, Snorkle, Fins
- Pool with known distances
- Sandbag - 60#
- Track or route with known distances (400m, 800m, 1 - 4 miles)
- 5# and 15# Bumper Plate For Pool
- A stopwatch with an interval timer or Smartphone with an interval timer
SESSION 1
Objective: APFT+ Assessment
Record results for all events
Warm Up:
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4 Rounds:
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5x Walking Lunge
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8x Hand Release Push-up
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8x Sit Up
-
100m Run
-
Instep Complex
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Training:
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APFT+ Assessment
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Max Reps Hand Release Push-up – 2 Minutes
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Max Reps Sit Up – 2 Minutes
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Max Time – ACFT Standard Plank
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Max Reps Pull Up – No time limit while hanging from the bar
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Max Reps Dead Lift @ 225# – No Time Limit
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Run 2 Miles – For Time
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Rest 5 minutes between events
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Cooldown:
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2 Rounds:
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10x Ankle Stretch To Skater Squat – each leg
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Hug – Hip Mobility Drill
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SESSION 2
Objective: Fin + Run Assessment
Record Time for the Fin and Run individually
Warm Up:
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Swim 100m
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10x Squat
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10x 4-ct Flutter Kicks
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Hip Flexor Stretch
Training:
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Fin + Run Assessment
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1 Nautical Mile Fin, Freestyle – For Time. Then transition immediately to...
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Run 4 Miles – For Time
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Complete the assessment as a Team
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Cooldown:
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2 Rounds:
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Instep Complex
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10x Shoulder Sweep – each leg
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SESSION 3
Objective: Water Confidence Assessments
Ensure you have the appropriate surface swimmer safety in place while attempting all Water Confidence events.
Warm Up:
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3 Rounds:
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Swim 100m
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Tread Water for 3 Minutes
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Training:
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Buddy Tread with 15# Bumper Plate – For Time
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Keep the plate out of the water at all times or until failure.
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Max Distance Clump Relay
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Using a 5# plate, move the plate from one end of the training tank to the other along the tank floor. One swimmer must maintain positive control of the plate at all times.
-
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Max Distance Sub-Surface Swim
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Ensure you have a teammate monitoring your progress from the surface.
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Swim 250m Freestyle – For Time
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Record Time
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Cooldown:
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2 Rounds:
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Foam Roll Back
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Lat + Pec Stretch
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SESSION 4
Objective: APFT+ Progression
Warm Up:
-
4 Rounds:
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5x Walking Lunge
-
8x Hand Release Push-up
-
8x Sit Up
-
100m Run
-
Instep Complex
-
Training:
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6 Rounds, every 75 seconds:
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30% of your Max Reps Push Ups
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6 Rounds, every 75 seconds:
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30% of your Max Reps Sit Ups
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6 Rounds, every 75 seconds:
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30% of your Max Time Plank
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6 Rounds, every 75 seconds:
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30% of your Max Reps Pull Ups
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6 Rounds:
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30% of your Max Reps Deadlifts @ 225#
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Rest 60 seconds between rounds
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4 Rounds:
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800m Run @ Interval Pace
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Rest 4 minutes between efforts
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Cooldown:
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2 Rounds:
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10x Ankle Stretch To Skater Squat – each leg
-
Hug – Hip Mobility Drill
-
SESSION 5
Objective: Fin + Run
Complete this as a team. The interval work can be completed individually, but complete the threshold work as a team.
Warm Up:
-
Swim 100m
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10x Squat
-
10x 4-ct Flutter Kicks
-
Hip Flexor Stretch
Training:
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3 Rounds:
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500m Surface Fin @ Interval Pace – Freestyle
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Use Swim Interval Calculator
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After the last interval, transition immediately to...
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Threshold 4 Mile Run as a Team
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Cooldown:
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2 Rounds:
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Instep Complex
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10x Shoulder Sweep – each leg
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SESSION 6
Objective: Dive Pacing & Paddle
Ideally, you can find a tandem kayak and knock out the 2-mile paddle as a team. The row will suffice if equipment access is limited.
Warm Up:
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None
Training:
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4 Rounds:
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500m Surface Fin – Use the superman position to best replicate the natural diving position
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Target pace: 2:30–2:45 min/100m, or 12:30–13:45/500m
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2-Mile Kayak Paddle or 2 Miles on Rowing Machine – Moderate Pace
Cooldown:
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2 Rounds:
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Foam Roll Back
-
Lat + Pec Stretch
-
COMMON QUESTIONS:
Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
Yes. Click HERE.
Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
Do you have a mobile app?
Yes, we do. Available for IOS and Android.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?
- Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.
Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com