MVT Improve your tactical fitness plan weeks 1-8 -Intermediate Fitness Level

Average Weekly Training Hours 07:15
Training Load By Week
Average Weekly Training Hours 07:15
Training Load By Week

This plan is for someone that wants to improve their fitness in order to be better prepared for tactical operations and to be ready for when disaster strikes. This plan demands 5-7 hours of your time each week with a little more time on the weekends when I have you doing some solid TABs and concluding with the 10 mile "Para" standard in week 8. This plan is made for the intermediate fitness level and you should have a solid basic level of fitness before starting this plan. If you haven't done any cardio or strength work in years or at least a year, then you should start with the "beginner" plan, complete that one, then move to this plan. You will need to be able do some jogging and running in this plan, so make sure you can do this and have good footwear.

This plan, while very similar to the "8 weeks to a Max Velocity Training Camp", isn't exactly the same. There are longer Tabs you will do on the weekends, especially in the latter weeks and the languaging is different since you a culminating with a the 10 mile "Para" standard instead of my camp.

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.

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 to do for most tactical situations and therefore is not included in this plan. Functional tactical fitness is the goal.

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 patrol bergen on.

Welcome to the first day of your 8 week plan to improve your tactical fitness. Being prepared for any tactical situation is important if you are going to win the fight. Fitness plays a huge role in this preparation. If you aren't fit, then no amount of "tacticool" gear is going to save you.

This plan is all about making you fit enough to be ready for just about any tactical/survival situation. The key ingredient in this plan is cardiovascular fitness. You have to have the cardio fitness in order to run and gun, along with a higher level of fitness giving you an advantage with lower heart rates and better ability to handle stressful situations. I have attached a word document to this days' workout that includes some basic guidelines for using training zones to help you with training. (click the "paperclip" icon above and download the documents.

Many of the cardio workouts come training zones that you should strive to adhere to as best you can. These training zones are built around heart rate and "rate of perceived exertion". (click the "Paperclip" icon above to download the documents. ) 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 finish this plan so you can move on to the next plan (weeks 9-16) and continue your improvements.

This week's training is designed to transition you into training on a regular basis, so while it's not overall a tough week, it might be the first week in a while that you have worked out each day. As the weeks progress, the workouts will become more intense and longer and will push you to more and more improvements.

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 small 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 2
1:10:00
Walk/Jog 5 run/5 walk>10run/10 walk

You are going to repeat the workout from yesterday, I want your cardio to really improve. 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 3
1:10:00
Walk/Jog 5 run/5 walk>10run/10 walk

Same workout as past two days. Reminder, you are transitioning into more cardio, so don't push this week. I don't want you injured. Do the workouts and don't worry, they will get more and more challenging. 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
1:00:00
Strength exercises 1: Push ups, pull-ups, one legged squats, etc.

Today is working on increasing your basic strength that you'll need in most tactical situations.

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! IF you can do more than 60, then you should do more. I know guys that do 100 a day as their "norm". IF that's you, then you need to add 60 on TOP of your "norm". Resting position is 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 walking around shaking out the arms and standing under the bar. IF you cannot do a single pull-up, or maybe only a couple, you need to off-set some of your weight. Get out that exercise ball and put it under the pull-up bar. Grab that bar and stand on the ball, and then using your legs, off-set the correct amount of weight in order for you to complete 20 pull-ups. This will allow you to get the benefit and work, while getting in the training stress. See attached picture for an example.(CLICK ON PAPERCLIP above and download to view)

Now, do 60 sit-ups. Same thing applies here if you can do more, or if you are already doing 60 daily, then add this to your "norm". Resting is sitting up, NOT lying down.

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!

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

REPEAT THURSDAY WORKOUT
Reminder of the rules/exceptions I wrote about in yesterday's workout. Re-read if necessary.

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.

30 Sit-ups now!

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!

Sample Day 6
1:00:00
Strength exercises 1: Push ups, pull-ups, one legged squats, etc.

Do these today after your have recovered from the 2 miler test. Its even fine to do these in the evening if you want.

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.

Do 60 sit-ups now!

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!

You should now be warmed up for your walk/run. Get out there and get in some miles.

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, this isn't about open carry, it's about fitness).
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 time in the Training forum on in my MVT forum.