MVT Improve your tactical fitness plan weeks 1-12- Beginner

Average Weekly Training Hours 05:58
Training Load By Week
Average Weekly Training Hours 05:58
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 a the 8 mile CFT(Combat Fitness Test) in week 12. This plan is made for the beginner fitness level and someone that hasn't done any training in a while. You should be able to do this plan right off the couch and progressively and rationally improve your fitness without overdoing it. The goal here is to progressively improve your fitness, so by the end of the 12 weeks, you will be fitter than you have been in a while, and also a little lighter and more healthy. This will also help you in case of a real survival incident. You will need to be able do some jogging and running towards the end of this plan, so make sure you can do this and have good footwear. In the beginning you'll be doing some walking and fast marchs to get used to the new training stress. This plan, while very similar to the "12 weeks to a Max Velocity Training Camp", isn't exactly the same. This plan will ramp you up at the same rate, and includes many of the same workouts that I use in both the intermediate and advanced levels, and this plan contains languaging that is appropriate to complete the 12 weeks and move onto the Intermediate plan. If you have successfully completed our "12 weeks to Max Velocity Training Camp-Beginner", and attended my camp, then you should move on to the "Improve your Tactical Fitness plan- Intermediate". Improved cardiovascular fitness is the foundation of all fitness and the fitter you are cardiovascularly, the more endurance and sustained stamina you'll have for any situation. This means that getting your heart rate up, creating training stress on this system will be comprise the majority of your training. You'll do plenty of basic strength training as well in order to make sure you can carry your load bearing equipment, 180 rounds of ammo, water, along with wearing boots and protective clothing. 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 basic tactical fitness 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
Endurance Survival March 1- 45minutes.

Welcome to the first day of your 12 week plan to improve your tactical fitness. It's time to get back into shape and prepare for any disaster scenario. It's critical that you improve your fitness so that you can put down accurate fire while under stress and by getting in shape, you'll be better prepared for survival.

This plan will push you, so be ready to do some suffering, but at the same time, we have built this plan to progressively bring you from unfit to some semblance of fitness by the end of the 12 weeks. So RESPECT THE PLAN. When we tell you to rest, that means rest. When we tell you to work hard and push, that means work hard and PUSH!

I have attached a word document to this email that includes some basic guidelines for using training zones to help you with training. 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. I have also attached a document explaining some of the vocabulary and acronyms that you'll be seeing in this plan.

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 the 12th week, not injured because you pushed yourself too hard! RESPECT THE PLAN!

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Today's workout is to increase your cardio and get you used to walking 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. By the end of the 12 weeks, you will be running and doing a solid 8 mile TAB with 35lbs on your back, but "first you have to crawl, then walk, then run".

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)- 45 minutes walking at a brisk pace. This is what I call "Tabbing". (See attached document for more explanation on this). Choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! When the SHTF happens, only the strong survive. Plan on surviving.

CD:(cool-down)- 5minutes walking and light stretching.

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

Today is working on increasing your basic strength that you'll need in most tactical survival situations.
Goals Today:
60 push-ups, 10 pull-ups, 60 sit-ups, 30 one legged squats on each leg.

Do 30 push-ups in whatever number of sets you can complete. Strive to do this in (3) sets of 10 reps each, but it's fine to start out with (6) sets of 5 reps if that's all you can do. Do what you can do! Resting position is on your knees. Just rest on the knees to give yourself a break.

After push-ups, the goal is 10 pull-ups. Again, do them in whatever combination you have to do them in. NOTE: if you click on the "paperclip" above, then you'll see a picture that will help you with doing pull ups by offsetting some of your weight. If you can't do 1 pull-up, then look at the picture above(CLICK on the PAPERCLIP ICON to see how to do them.)
Resting between each is walking around or standing under the pull-up bar.

Now do your sit-ups. Get in 60 with your arms across your chest and making sure to NOT strain your neck. Again, do these in sets that you can accomplish. Get in 60 total. Resting position is sitting up, NOT laying on floor.

Finish your workout, by putting that 10lb patrol 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. If you have knee issues, then don't go so deep. The goal is to put strain on your quadricep (thigh) and hamstring and not your knee. Now, do the right leg. Do 30 on each leg before taking a 5 minute break to rest the legs.

Now finish the workout by stretching out the hamstrings(touch your toes!), your quadriceps, your calf muscles and your shoulders(arms behind back, above head and to each side). Get those muscles loosened up so you won't be so sore tomorrow.

Sample Day 3
1:00:00
Endurance Survival March 1- 45minutes.

Repeat Endurance Survival March

Today's workout is to increase your cardio and get you used to walking with a small patrol bergen on at the same time. Put 10lbs in the bergen for now and we'll increase the load as you get fitter. By the end of the 12 weeks, you will be jogging and doing a solid 8 mile TAB with 35lbs on your back, but again...crawl first.

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)- 45 minutes walking at a brisk pace. and choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! When the SHTF happens, only the strong survive. Plan on surviving.

CD:(cool-down)- 5minutes walking and light stretching.

Sample Day 4
1:00:00
Strength exercises 1b: Push ups, pull-ups, one legged squats, etc.

Get a grip and drive on!
Repeat Tuesday's strength workout.
Today is working on increasing your basic strength that you'll need in my class.
Goals Today:
60 push-ups, 10 pull-ups, 60 sit-ups, 30 one legged squats on each leg.

Do 30 push-ups in whatever number of sets you can complete. Strive to do this in (3) sets of 10 reps each, but it's fine to start out with (6) sets of 5 reps if that's all you can do. Do what you can do! Resting position is on your knees. Just rest on the knees to give yourself a break.

After push-ups, the goal is 10 pull-ups. Again, do them in whatever combination you have to do them in. NOTE: if you click on the "paperclip" above, then you'll see a picture that will help you with doing pull ups by offsetting some of your weight. If you can't achieve a pull-up, then look at the picture above to see how to do them.
Resting between each is walking around or standing under the pull-up bar.

Now do your sit-ups. Get in 60 with your arms across your chest and making sure to NOT strain your neck. Again, do these in sets that you can accomplish. Get in 60 total. Resting position is sitting up, NOT laying on floor.

Finish your workout, by putting that 10lb patrol 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. If you have knee issues, then don't go so deep. The goal is to put strain on your quadricep (thigh) and hamstring and not your knee. Now, do the right leg. Do 30 on each leg before taking a 5 minute break to rest the legs.

Now finish the workout by stretching out the hamstrings (touch your toes!), your quadriceps, your calf muscles and your shoulders (arms behind back, above head and to each side). Get those muscles loosened up so you won't be so sore tomorrow.

Sample Day 5
1:00:00
Endurance Survival March 1- 45minutes.

Repeat Endurance Survival March

Continue to improve your cardio. You are transitioning those muscles and your heart into a little more and more training stress, so keep it going. 10lbs in the bergen today again.

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)- 45 minutes walking at a brisk pace. and choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! The technique at the walk is an active stride opening your legs and driving forwards. Your arms swing to the sides almost like a speed walk in order to give yourself momentum. This is a learned technique - it is not just a walk.

CD:(cool-down)- 5minutes walking and light stretching.

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

This is to be done before your Survival March.

Today is working on increasing your basic strength that you'll need in my class.
Goals Today:
60 push-ups, 10 pull-ups, 60 sit-ups, 30 one legged squats on each leg.

Do 30 push-ups in whatever number of sets you can complete. Strive to do this in (3) sets of 10 reps each, but it's fine to start out with (6) sets of 5 reps if that's all your lame ass can do. Do what you can do! Resting position is on your knees. Just rest on the knees to give yourself a break.

After push-ups, the goal is 10 pull-ups. Again, do them in whatever combination you have to do them in. NOTE: if you click on the "paperclip" above, then you'll see a picture that will help you with doing pull ups by offsetting some of your weight. If you can't achieve a pull-up, then look at the picture above to see how to do them.
Resting between each is walking around or standing under the pull-up bar.

Now do your sit-ups. Get in 60 with your arms across your chest and making sure to NOT strain your neck. Again, do these in sets that you can accomplish. Get in 60 total. Resting position is sitting up, NOT laying on floor.

Finish your workout, by putting that 10lb patrol 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. If you have knee issues, then don't go so deep. The goal is to put strain on your quadricep (thigh) and hamstring and not your knee. Now, do the right leg. Do 30 on each leg before taking a 5minute break to rest the legs.

Now finish the workout by stretching out the hamstrings(touch your toes!), your quadriceps, your calf muscles and your shoulders(arms behind back, above head and to each side). Get those muscles loosened up so you won't be so sore tomorrow.

Sample Day 6
1:00:00
Endurance Survival March 1- 45minutes.

Repeat Endurance Survival March

Since you are warmed up from the strength work, you should be able to start out with a little more brisk pace today. It's still important to do your 10minutes of stretching beforehand though.

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)- 45 minutes walking at a brisk pace. and choose a pace that is an endurance pace (RPE: 3, HR- Z2), and is a purposeful pace. If you are just wandering along, that's not the pace. If you are half jogging, that's too hard. I want you walking quickly and with purpose. You are going somewhere. You are going to survive! When the SHTF happens, only the strong survive. Plan on surviving.

CD:(cool-down)- 5minutes walking and light stretching.