This program is designed to build your legs and lungs in preparation for training exercises or individual schools at the US Army and US Marine Corps Mountain Warfare Schools. These schools encompass a wide range of military-based mountain skills, but all require a high level of fitness for loaded, uphill movement. This plan has a heavy emphasis on developing the legs and combat chassis for physical requirements of the course.
The plan requires little equipment and would be appropriate for an individual preparing for a course, or for small unit leaders preparing for a unit deployment to the Mountain Warfare School.
This is a 6-week, 5 day/week training program designed to be completed the 6-weeks directly prior to your Mountain Warfare School training date.
The plan is built around the following exercises and activities:
DOT Drill – The DOT drill is a basic-level plyometric drill used in collegiate and high school weight rooms across the country. It serves as a great warm up. Also, it helps build ankle and knee joint strength, key for hiking and rucking over uneven terrain.
Leg Blasters – Leg Blasters are an intense, body weight only, lower body complex of exercises which builds incredible leg strength, and lactate tolerance. Also, we’ve found it key to building eccentric leg strength. You’ll be climbing plenty of steep hills, but you’ll also be hiking down them. Coming down forces your legs to work eccentrically, and can lead to crippling soreness in the early weeks. Leg Blasters will help you prepare for this.
Step Ups – Step ups are a basic, butt-kicking single mode exercise used to build sport-specific climbing leg strength and cardio in a controlled, gym environment. During this program, expect to do thousands of step ups with a 40# pack. This is the primary exercise I’ll use to get your legs and lungs ready.
Sandbag Getup – We’ve found that core strength is a huge determinate of performance. Even more important, a strong mid section protects vulnerable limbs. I’m using this exercise to make you not only strong, but durable. The sandbag getup is an old school, basic exercise which builds core strength like no other, plus it makes you breathe like a mother. Expect to do hundreds of these with an 80# sandbag.
Tabata Calf Raises – One of the first muscles to fatigue when hiking steep hills is the calf muscles. We use the Tabata interval protocol and calf raises to help strengthen your calves. The Tabata protocol is a 4-minute long interval of 8 rounds, 20 seconds work, 10 seconds rest. Tabata Calf Raises are 20 seconds continuous, rapid calf raises, un loaded, for 20 seconds, followed by 10 seconds in a holding “rest” position up on your toes (it’s really not a “rest.”)
1/4 Tabata Calf Raises would be just 1-minute long, or 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest.
1/2 Tabata Calf Raise would be 2-minutes long, or 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, etc.
Rucking – You’ll be doing bunches of rucking down range, and nothing will prepare you for rucking like rucking. On the other hand, too much rucking can lead to nagging joint and other overuse injuries. You’ll ruck once a week on this program at a 55# load. When possible, ruck over broken, uneven, hilly terrain.
PFT Prep – Individual training courses at both Mountain Warfare schools have an initial PFT that you must pass. Keep in mind that there is a significant elevation at each location, so showing up overly prepared for the PFT is critical. You’ll assess your PFT in Week 1, 3, and 6 and a percentage based progression to automatically scale to your current level of fitness.
Important Note: No matter if you are Army or USMC, you will assess for both Pull Ups and Push Ups, and complete all follow on progressions for both exercises.
Soldiers will use Sit Ups and the 2-mile run for the PFT assessments. Marines will use Crunches and the 3-mile run.
WEEKLY TRAINING SCHEDULE
- Monday – PFT Assessment or PFT Progression
- Tuesday – Loaded Step Ups
- Wednesday – Leg Blasters, Sandbag Get Ups, Calf Tabata
- Thursday – PFT Progression
- Friday – 5-9 Mile Ruck @ 55#
COMMON QUESTIONS
How do I know if I’m fit enough to begin this plan?
If your fitness is suspect, complete a max rep effort of 30 minutes of step ups, at a 16-18-inch bench or step. If you score 400x or less reps in your effort, we recommend completing the 4-week Mountaineering & Hiking Prep Plan prior to beginning this plan.
What equipment is needed to complete this program?
- Stop Watch with Repeating Countdown Timer – smart phone app will work.
- Pair of Dumbbells – 25# men, 15# women.
- Sandbag (60# for Women, 80# for Men)
- 16-19” Box, bench, stool or whatever for step ups
- ALICE Ruck or same ruck you will use during your course, 55# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- Pull up Bar
- Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less than 6 weeks before I start the my Mountain Warfare Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the course. If you can’t handle the training volume at first, it is better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
Unfamiliar Exercises?
CLICK HERE to see unfamiliar exercises.
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.
- 25# Dumbbells - men, 15# dumbbells - women.
- 80# Sandbag - Men, 60# - women).
- Ruck with 55# Filler plus 10# rubber rifle, sledge hammer or dumbbell
- 16-19” Box, bench, stool or whatever for step ups
- Watch with second hand or countdown timer- smartphone app will work
SESSION 1
Obj: PFT Prep
Warm up:
4 Rounds
200m Run
8x Push-Ups
10x Sit-Ups
Instep Stretch
Training:
(1) Max Pull Ups
(2) 2 min. Max Push Ups
Rest 10 Minutes
(3) 2 min. Max Crunches (USMC) or Sit Ups (Army)
Rest 10 Minutes
(4) 3 Mile Run (USMC) or 2 Mile Run (Army)
RECORD RESULTS
Soldiers and Marines will all assess the Pull Ups and Push Ups. Soldiers will use Sit Ups and the 2-mile distance. Marines will use Crunches and the 3-mile distance.
CLICK HERE for the MTI Running Calculator
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SESSION 2
Obj: Loaded Step Ups
Warm up:
5 Rounds
2x DOT Drill
30/5/30 Sean Special
HUG - Hip Mobility Drill
Training:
(1) 6 Rounds
Run 400m
50x Step Ups @ 40# Ruck
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SESSION 3
Obj: Low Body Strength, Chassis Integrity
Warm up:
4 Rounds
5x Push Ups
5x Squats
5x Sit Ups
Instep Stretch
Training:
(1) 10 minute Sandbag Getup @ 60/80#
RECORD RESULTS
(2) 10 Rounds
Mini Leg Blaster
5x Ankles-to-Bar
(2) 3 Rounds
1/4 Calf Tabata
HUG - Hip Mobility Drill
(4) 3 Rounds
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Dumbbell Good Mornings @ 15/25#
Note: 1/4 Calf Tabata = 20 sec. unloaded calf raises, 10 sec. hold at top position , for 1 minute
******************
SESSION 4
Obj: PFT Prep
Warm up:
4 Rounds
200m Run
8x Push-Ups
10x Sit-Ups
Instep Stretch
Training:
(1) 6 Rounds every 75 sec.
Pull-Ups @ 30% of your Max Reps Scored on Session 1’s PFT
Example: You performed 10x Pull-Ups on your PFT. Number of Pull-Ups each Interval: 30% of 10 = 3 Pull Ups every 75 seconds
(2) 6 Rounds every 75 sec.
Push Ups @ 30% of your Max Reps Scored on Session 1’s PFT
Example: You performed 50 Push Ups on your PFT. 30% of 50 Push Ups = 15 Push Ups every 75 seconds
(3) 6 Rounds every 75 sec.
Crunches/Sit Ups @ 30% of your Max Reps Scored on SESSION 1’s PFT
Example: You performed 46x Crunches on your PFT. Number of Crunches each Interval: 30% of 46 = 13.8 round to 14. Marines will do crunches, Soldiers will do sit ups.
(4) 6 Rounds
800m Run @ Interval Pace using the MTI Running Calculator and results from SESSION 1’s PFT
Rest 4 minutes between efforts
CLICK HERE for the MTI Running Calculator
*****************
SESSION 5
Obj: Ruck
Training:
(1) Ruck 5 miles @ Moderate Pace
Moderate Pace = Comfortable, but not easy
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.
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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