![]() Back to back work cap efforts train the body to recover quickly and increase your metabolic capacity. Work Capacity is trained 2x/week in varying time domains with repeat efforts. We’ve found that the time under tension (you can’t rack the barbell!) has great effect on increasing strength. The Super Squat progression is percentage based, 1×20 effort. We’ll move to two classic lifts, Bench Press and Back Squat, for our Super Squat Strength Progression. Starting at 2,000m and working up to a 2,500m swim, these efforts are intended to be conducted at moderate intensity. The third plan in the packet, Captain Morgan will develop swimming aerobic base. The land based endurance deploys a short ruck run assessment and follow on intervals to maintain speed under the ruck. Expect burning legs and burning lungs.Ĭhassis Integrity is trained 1x/week, and we transition to Tactical Agility with level and direction drills under load. You will rotate through work capacity efforts, with one assessed and trained weekly. The work capacity efforts are longer in Black Beard, ranging from 20-30 minutes. It deploys our Density Strength Progression with a focus on Craig Specials and Push Press. It utilizes intervals based on 3x 1500m fin assessment at the beginning, middle, and end of the plan. ![]() Land based endurance is focused on developing the aerobic base for mid to long distance running at moderate pace.īlack Beard transitions to finning speed for the water-based endurance. Chassis Integrity and Tactical Speed are trained 1x/week each. We’ll develop full body strength via our TLU Strength Progression, trained 2x/weekly along with short, intense repeat work capacity events. The first plan in the packet, Barbossa aims to increase swimming speed based on 500m swim assessments as well as refresh on water survival through treading and 25m underwater crossovers. The Military On Ramp Training Plan establishes base fitness for the follow-on plans. Do the plans in order, with a week of total rest between plans. (BUD/s, BORSTAR, MARSOC A&S, etc.)Įach plan is scheduled for training 5x/week, for 6-7 weeks. See our selection and/or school specific plans if you will be attending a school/selection in the near future. These plans are not designed for those preparing for a water-based selection or school. ![]() The training plans in this packet are designed as day to day programming for units with water-based mission sets. The programming effectively balances swimming/finning endurance with land-based endurance, strength, work capacity, and chassis integrity fitness demands.Įach plan has a focus for increasing speed and/or endurance in the water while continuing to develop the other attributes with our tried and tested progressions. The five plans in this series are mission-specifically designed as day-to-day programming for Air Force Special Tactics, Marine Reconnaissance, and Raiders, Navy SEAL’s and EOD, SF Dive Teams, Rescue Swimmers, BORSTAR, etc. The Pirate Packet 1 of plans deploy MTI’s Fluid Periodization programming to build the day-to-day fitness training requirements of multi-mission military and law enforcement units with a SCUBA, water rescue, etc.
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