Sport specific 9-week program designed specifically to assist Battlefield Airmen, in this case TACP Airmen, in preparing for the new Battlefield Airmen Assessment proposed by the United States Air Force. The Battlefield Airmen Assessment is comprised of 10 separate events, and includes a 10 mile ruck for which standards have not yet been established. Airmen are graded on each event with and assigned a score of 1-10 for event based on their performance. This plan is a combination of training methodologies that allows athletes to focus on specific energy systems throughout the week in preparation for this assessment. It is designed with an emphasis placed on improving strength, endurance, work capacity, and agility.
WEEKLY SCHEDULE
Mondays: Heavy Trap Bar Deadlift, Pull-Ups, Farmer’s Carry, 3-Cone Drill
Tuesdays: Weighted Lunges, Row Intervals, Long Run
Wednesdays: Ext Cross Knee Crunch, Trap Bar Deadlift, MedBall Throw, Agility
Thursdays: Weighted Lunges, Active Recovery Row, Sprint Intervals
Fridays: Long Ruck/Ruck Intervals
Saturdays: Rest/Recovery
Sundays: Rest/Recovery
REQUIRED EQUIPMENT
In order to complete this program, you’ll need the following equipment:
- Timepiece or stopwatch
- Course of known distances or GPS enabled devise to measure distances
- Ruck Weighing 50#
- 6#, 10#, and 20# Medicine Balls
- Cones and Area to conduct 3 Cone Drill and agilities
- Pull-Up Bar Station
- Trap Bar for Deadlift training and plates for loading
- 2x 50# Sandbags (per 5 athletes)
- Concept2 Rowing Erg
- Handheld Dynamometer
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
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.
TRAINING PROGRAM REQUIRED EQUIPMENT:
In order to complete this program, you’ll need the following equipment:
- Timepiece or stopwatch
- Course of known distances or GPS enabled devise to measure distances
- Ruck Weighing 50#
- 6#, 10#, and 20# Medicine Balls
- Cones and Area to conduct 3 Cone Drill and agilities
- Pull-Up Bar Station
- Trap Bar for Deadlift training and plates for loading
- 2x 50# Sandbags (per 5 athletes)
- Concept2 Rowing Erg
- Handheld Dynamometer
SESSION 6
Obj: STRENGTH/AGILITY
Warm-Up:
4 Rounds
3x Deadlift
Toe Touch Complex
Round Deadlift 1RM%
1 40%
2 50%
3 60%
4 70%
Training:
(1) Grip Strength (Dynomometer) Total:______________
(2) 5 Rounds
- 5x Trap Bar Deadlift
- Foam Roll Low Back between rounds
Round Reps 1RM%
1 5 75%
2 5 80%
3 5 82.5%
4 5 85%
5 5 85%
(3) 5 Rounds - Every 90 Seconds
- 30% of Max Pull-ups from PAST Assessment
- Pec + Lat Stretch
(4) 6 Rounds
- 25yd Farmer’s Carry w/ 50# Sandbags
- Full Recovery
(5) 4 rounds
- 3 Cone Drill I (Prone, Down, Back, Down)
- Full Recovery
(6) 4 Rounds
- 3 Cone Drill II (L Weave)
- Full Recovery
*****************
SESSION 7
Obj: ENDURANCE/WORK CAPACITY
Warm-Up:
4 Rounds
200m Run - easy pace
10x Lunges
Pigeon Stretch
Training:
(1) 6 Rounds - Every 2 min
- 20% of Weighted Lunges w/ 50# Sandbag from PAST Assessment
- Hip Flexor Stretch
(2) 6 Rounds
- 500m Row @ AVG/500m Pace -4 Sec from 1,000m Row Assessment
- 60 sec Rest
(3) 4 mile Run @ “Moderate per mile Pace for Longer Runs” from the Run Interval Calculator based on PAST Assessment 1.5 mile run.
(4) 3 rounds
- 10/10 Standing Founder
- 10/10 Low Back Lunge
- 10/10 Kneeling Founder
- 10x Face Down Back Ext
(5) 2 rounds
- Third World Stretch
- Foam Roll Posterior Chain
********************
SESSION 8
Obj: STRENGTH/AGILITY
Warm-Up:
4 Rounds
3x Deadlift
Toe Touch Complex
Round Deadlift 1RM%
1 40%
2 50%
3 60%
4 70%
Training:
(1) 5 Rounds
- 5x Trap Bar Deadlift
- Foam Roll Low Back between rounds
Round Reps 1RM%
1 5 75%
2 5 75%
3 5 80%
4 5 80%
5 5 80%
(2) 5 Rounds - Every 60 Seconds
- 25% of Ext Cross Knee Crunch from PAST Assessment w/ Metronome:56
(3) MedBall Toss @ 6#
- 5x Overhead Throw
- 5x Side Throw - Left
- 5x Side Throw - Right
(4) MedBall Toss @ 10#
- 5x Overhead Throw
- 5x Side Throw - Left
- 5x Side Throw - Right
(5) MedBall Toss @ 20#
- 3x Overhead Throw
- 3x Side Throw - Left
- 3x Side Throw - Right
(6) Operator Agility I
(7) Operator Agility II
******************
SESSION 9
Obj: ENDURANCE/WORK CAPACITY
Warm-Up:
4 Rounds
200m Run - easy pace
10x Air Squats
Pigeon Stretch
Training:
(1) Weighted Lunges Total:______________
(2) 4 Rounds - Every 2 min
- 20% of Weighted Lunges w/ 50# Sandbag from PAST Assessment w/ Metronome:56
- Hip Flexor Stretch
(3) 2,000m Row @ Active Recovery Pace (AVG/500m Pace +15 Sec from 1,000m Row Assessment)
(4) 6 Rounds
- Run 400m @ “Interval Pace” from the Run Interval Calculator based on PAST Assessment 1.5 mile run.
- Rest 2 min Between Runs
(5) 2 rounds
- Third World Stretch
- Foam Roll Posterior Chain
*************************
SESSION 10
Obj: RUCK
Training:
(1) 6 mile Heavy Ruck @ “Per Mile Interval Pace” from the Ruck Interval Calculator based on 10 Mile Ruck from Session 1
Load: 50# Ruck
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