Scribd
Upload
77 views

Tiger Overview PDF

The Tiger plan is the 4th in a series of tactical fire/rescue training plans. It focuses on strength, work capacity, tactical and engine company skills, and chassis integrity. The plan includes density strength training, high intensity work capacity sessions, agility drills, and one chassis session per week. Equipment required includes a barbell, plates, sandbags, bench, and open space for sprints.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
77 views

Tiger Overview PDF

The Tiger plan is the 4th in a series of tactical fire/rescue training plans. It focuses on strength, work capacity, tactical and engine company skills, and chassis integrity. The plan includes density strength training, high intensity work capacity sessions, agility drills, and one chassis session per week. Equipment required includes a barbell, plates, sandbags, bench, and open space for sprints.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

Tiger Overview

Fire Rescue Tiger Overview

Tiger is the 4th plan in our “Big Cat” series of tactical Fire/Rescue Training Plans. Lion is a 4 day/week, 6-Week cycle, for 24x Sessions Total.

Here is the order we recommend you complete our Fire Rescue “Big Cat” series of plans:

1) Jaguar
2) Leopard
3) Lion
4) Tiger
5) Panther

Tiger deploys our most recent iteration of Fluid Periodization, and is a slight emphasis on work capacity. Strength, TAC SEPA and Chassis Integrity are also trained in this
cycle..

Some Specifics:

Strength
With Tiger we deploy our Density strength programming methodology built around the bench press, hang squat clean and weighted pull up. Two days/week, you’ll
complete 90 second density intervals of 4 reps of these exercises at increasing percentages of your 1RM.

Work Capacity
Tiger trains work capacity 3x/week alternating between 20-minute AMRAP efforts of loaded step ups and 25m shuttles, hard 5-minute repeats of sledge hits on a tire and
burpees, and paced 4-5 minute interval repeats of dumbbell/kettlebell 1-Arm Clean + Push Presses or snatches.

TAC SEPA
Agility drills with level changes and shuttles/Sprints.

Chassis Integrity
Just one time a week this cycle.

Here is the Weekly Schedule:

Monday: Density Strength, Work Capacity (step up/shuttle AMRAP)


Tuesday: TAC SEPA, Work Capacity (Sledge Hit/Burpee Intervals)
Wednesday: Density Strength, Chassis Integrity
Thursday: TAC SEPA, Work Capacity (1-Arm Clean + Push Press/Snatch Intervals)

Required Equipment

Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells


Sandbags (40/60/80 Pound)Required Equipment
Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
Sandbags (40/60/80 Pound)
Flat Bench
Bench/Box for Step Ups
Parking Lot/Open Garage Bay for Sprints
Old Backpack
Foam Roller

*** Note: Many of the weight training exercises in the plan can be completed with either a barbell and plates, or dumbbells/kettlebells. For example, if the session calls for
power cleans, and your station doesn’t have a barbell/plates, you can substitute dumbbells and complete hang power cleans instead.

When & Where to Train


We recommend Fire/Rescue Athletes train at their fire or duty stations. For a 24 hours shift, we specifically recommend you train early in the morning the day your shift
begins, and again early in the morning the day your shift ends. Why? So others can see you training, and see that it can be done. As well, training during these times will
help limit your work-specific training to the work place, and help address the burden of constant fitness over the course of your career.

Questions?
rob@mtntactical.com

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy