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.