8 weeks to a Max Velocity Training Camp 5-7 hours a week - Intermediate Fitness level

Average Weekly Training Hours 08:55
Training Load By Week
Average Weekly Training Hours 08:55
Training Load By Week

This is an 8 week plan to prepare you for one of my Training Camps. This will require that you train 5-7 hours a week in preparation for a great experience at class. You must have some base level of fitness to start with this plan and it's not for someone that hasn't done any physical exercise in the last six months. IF you haven't exercised in a long time, then you need to do the BEGINNER Plan, not this one.

PT, PT, PT will be a big part of this training plan, because you will need to be able to carry your load bearing equipment, 180 rounds of ammo, water, along with wearing boots and protective clothing. At my facility, there is no such thing as "flat". You will either be going uphill, downhill or along the side of the hill, so cardiovascular fitness is critical to being able to shoot and move safely and accurately.

This plan will contain exercises that you can do with just your body weight, and the cardio work will be something you can do around your neighborhood or at the local gym. While you can have a weight training routine in the gym, which can be helpful in many respects, I don't believe that's necessary for one of my camps and therefore is not included in this plan. Functional tactical fitness is the goal.

By combining both cardio and strength exercises throughout the week, Hunter and I have created a periodized plan that allows you to increase your fitness without overdoing it. We have planned in rest weeks as well, so that you can adapt and get stronger during the rest weeks. It's important that you do your best to follow the progression of the plan and do the workouts in the order which we have planned them, as that will give you the most improvement for your training time.

Equipment needed: Bergen (Ruck) (smaller patrol pack progressing to a larger bergen for heavier load carrying), running shoes, Combat boots, Exercise ball.

Optional Equipment: Heart Rate Monitor, GPS watch (Garmin) that can measure your pace. Hanging/fishing scale for weighing your bergen.

Personal needs: You will be doing some running in this plan, but if you can't run, then you can substitute cycling or elliptical for low impact aerobic training. There are alternative exercises listed with guidelines on each as well. You can still do this plan if you can't run, but you need to do alternative cardio.

Sample Day 1
1:00:00
Day 1 - Walk/Jog with small bergen on.

Welcome to the first day of your 8 week plan to one of my tactical camps. It's going to be a great camp and I want you to learn all that you can, while you are here, so let's make sure you are fit and prepared for the camp and that will allow you to focus on learning the principles I am teaching and not trying to recover from the previous drill.

I have attached a word document to this workout that includes some basic guidelines for using training zones to help you with training. (click the "Paperclip" icon above to download the documents. These training zones are built around heart rate and "rate of perceived exertion". While owning a heart rate monitor is not a requirement to use this plan, it can help to assure that you are training in the correct zone for maximum improvement. It's important that you listen to your body as well and getting injured is NOT cool. I want you healthy and strong when you get to the camp, not injured because you pushed yourself too hard!

NOTE: This SATURDAY is the Army standard 2miler test. It's tough and you will be sore after. The goal is to establish your baseline fitness in this first week and then you will re-test in week 6 to see how far you have progressed. PICK YOUR COURSE WISELY. I want you to be able to repeat this test in week 6 and again in other training plans, so make sure you have a repeatable location that you can easily re-test on. PLAN FOR IT.
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Today's workout is to increase your cardio and get you used to walking/running with a small backpack on at same time. Put 10lbs in the backpack for now and we'll increase the load as you get fitter.
WU:(warm-up)- 10 minutes stretching. Make sure to stretch your hamstrings, quadriceps, calf muscles and some shoulder stretches as well. It's important you take a little time now to prepare for your workout.
MS:(main-set)- 5minutes jogging and choose a pace that is an endurance pace (RPE: 4, HR- Z2/Z3).
5 minutes walking, recover and easy.
5 minutes jogging, same pace as before.
5 minutes walking, recover and easy.
10 minutes jogging at same pace as before.
5 minutes walking, recover and easy.
10 minutes jogging at same pace as before.
CD:(cool-down)- 5minutes walking and light stretching.

Sample Day 2
1:00:00
Strength exercises 1: Push ups, pull-ups, one legged squats, etc.

Today is working on increasing your basic strength that you'll need in my class.

The goal today is to do 60 push-ups in whatever number of sets you can complete. Strive to do this in (2) sets of 30 reps each, but it's fine to start out with (6) sets of 10 reps for now. Do what you can do! When you need to take a rest, rest on your knees.

After push-ups, the goal is 20 pull-ups. Again, do them in whatever combination you have to do them in. Resting is just walking around or standing under the bar. If you need to, you can "offset" some of your weight with the exercise ball. Place the ball under your pull up bar and then grab the bar and stand on the ball. Then you can modulate how much weight you off-set in order to do the pull-ups. (Click on the PAPERCLIP above to see photos of this.)

Now, get in 60 sit-ups. Do them in sets if you need to in order to complete them. Resting position is sitting up and not lying down.

Finish your workout, by putting that 10lb back bergen on and doing one legged squats.

Step forward with your left leg first and squat down and ALMOST touch the ground with your right knee, then push up and step back. Now, do the right leg.
Do 30 on each leg before taking a 5minute break to rest the legs.
Do 30 more on each leg and you are done for the day!

Sample Day 3
1:10:00
Walk/Jog 5 run/5 walk>10run/10 walk

REPEAT MONDAY WORKOUT:
Today's workout is to increase your cardio and get you used to walking/running with a small patrol bergen on at same time. Put 10lbs in the bergen for now and we'll increase the load as you get fitter.
WU:(warm-up)- 10 minutes stretching. Make sure to stretch your hamstrings, quadriceps, calf muscles and some shoulder stretches as well. It's important you take a little time now to prepare for your workout.
MS:(main-set)- 5minutes jogging and choose a pace that is an endurance pace (RPE: 4, HR- Z2/Z3).
5 minutes walking, recover and easy.
5 minutes jogging, same pace as before.
5 minutes walking, recover and easy.
10 minutes jogging at same pace as before.
5 minutes walking, recover and easy.
10 minutes jogging at same pace as before.
CD:(cool-down)- 5minutes walking and light stretching.

Sample Day 4
1:30:00
Shooting Practice 1

If you can get to the range today, then do this......Shooting practice. No exercising today. Head to the range and put a couple hundred rounds down range. Make sure that AR is zeroed to the correct point of impact at 25 yards (depending on your chosen zero).
Take 4 mags and put 3 rounds only in each. Shoot 3 rounds with rapid fire (1 round per second, no faster!) , then practice speed reloads (without retention). Repeat till you empty all 4 mags. Try this from different positions: standing, kneeling, prone as the range facility allows.
Get out the pistol and practice with that as well. Reload drills here as well. Tap, Rack, Bang drills also.

Sample Day 5
1:00:00
Strength exercises 1: Push ups, pull-ups, one legged squats, etc.

REPEAT TUESDAY WORKOUT- In a survival scenario you are going to be repeating a lot of manual labor 'movements'. Get used to it now.

The goal today is to do 60 push-ups in whatever number of sets you can complete. Strive to do this in (2) sets of 30 reps each, but it's fine to start out with (6) sets of 10 reps for now. Do what you can do!

After push-ups, the goal is 20 pull-ups. Again, do them in whatever combination you have to do them in.

After the 20 pull-ups, do another 60 sit-ups.

Finish your workout, by putting that 10lb back bergen on and doing one legged squats.

Step forward with your left leg first and squat down and ALMOST touch the ground with your right knee, then push up and step back. Now, do the right leg.
Do 30 on each leg before taking a 5minute break to rest the legs.
Do 30 more on each leg and you are done for the day!

Sample Day 6
1:00:00
2-Miler Test

PT Test: ‘2 miler’:’
30 lb bergen, rifle. 2 mile course run as an individual.
(If you cannot carry a rifle, put 35lb in your bergen).
The 2-Miler is an individual best effort event, designed to simulate a rapid movement to relieve troops in contact. It is a physical and mental challenge that will asses an individual’s aptitude for the Rifleman role. It tests physical fitness, heart and determination.
MVT Rifleman Challenge Event:
The MVT course is hilly and more challenging than a standard 2-miler route:
Goal: Sub 22 minutes:
Rifleman Pass: Sub 25 minutes
Rifleman Reserve Pass: Sub 30 minutes
Standard 2-Miler Route (flat/gently rolling):
Goal: Sub 18 minutes.
Slings may be used on rifles, but the rifle must not be carried on the back or on/in the bergen. It must be carried either to the front of the body or at the trail.
Note: for training purposes, if running without a rifle, add your rifle weight to your bergen weight.

WARM-UP IS CRITICAL:
10 minutes Stretching first.
10 minutes fast walking, swinging your arms, and getting your HR up.
10minutes now, jogging at a quick pace, but not running. Pick up those feet and get moving.
5 minutes easy walking back to gear and get loaded up and ready for your Test.

POST your results and details in the Training Forum of the MVT forum. Would love to hear how it went and your time so we can compare to the end of the training plan.

Sample Day 7
1:00:00
Strength exercises 1: Push ups, pull-ups, one legged squats, etc.

Continuing your basic strength work. Keep it going!

The goal today is to do 60 push-ups in whatever number of sets you can complete. Strive to do this in (2) sets of 30 reps each, but it's fine to start out with (6) sets of 10 reps for now. Do what you can do!

After push-ups, the goal is 20 pull-ups. Again, do them in whatever combination you have to do them in.

While you are resting after a minimum of 10 pull-ups, get down and do 30 sit-ups with your hands across your chest.

After the next 10 pull-ups, do another 30 sit-ups.

Finish your workout, by putting that 10lb back pack on and doing one legged squats.

Step forward with your left leg first and squat down and ALMOST touch the ground with your right knee, then push up and step back. Now, do the right leg.
Do 30 on each leg before taking a 5minute break to rest the legs.
Do 30 more on each leg and you are done for the day!