General Fitness Plans

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  • 3-Week Push Up & Pull Up Improvement Training Plan

    • 3 Week (plus 1 day) Training Plan specifically designed to improve Push Up and Pull Up performance
    • Plan deploys initial assessments and bases follow-on programming on the assessment results. In this way the plan automatically “scales” to the incoming fitness of the athlete.
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $19.00 Learn More Add to cart
  • 357 Strength

    • 6 weeks, 5 days/week
    • Heavy strength followed by complementary short, intense work capacity efforts
    • Emphasis on strength, but also work capacity, core strength, mobility and durability
    • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Big 24 Strength Training Program V4

    • 7-Week, 5 days/week, barbell-based strength-focused training plan
    • Built around the Back Squat, Walking Lunge, Hang Squat Clean
    Push Press, Bench Press & weighted Pull Up; progresses as you work through it
    • One of our most intense – and successful – strength training plans
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Bodyweight Build

    • 6- Week Training Plan, 6 Days/Week, 36x Total Sessions
    • Total Body Strength & Conditioning Program – Strength, Work Capacity, Endurance
    • Includes long distance running and rucking (40#)
    • Requires some equipment (Rings, Ply Boxes, etc.)
    • This training plan is one of the 130+ Plans included with an Athlete’s Subscription. CLICK HERE for more info.

    $39.00 Learn More Add to cart
  • Bodyweight Foundation

    • 6- Week, 6 days/ week Training Plan
    • Total Body Strength & Conditioning, including bodyweight  strength training, sprinting  and unloaded running for aerobic endurance.
    • Includes assessments and is scaled to the individual athlete.
    • Best for those focusing on bodyweight training, or those who want to jumpstart their fitness.
    • Don’t be fooled by “bodyweight” – regardless of your incoming fitness, this plan will push you.
    • Version 2 of the plan, updated in June 2017.
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

     

    $39.00 Learn More Add to cart
  • Brazillian Jiu Jitsu (BJJ) Training Plan

    • 7 Week, 6 Day/Week Training Plan specifically designed to develop the total body strength, core, grip and work capacity demands of Brazilian Jui Jitsu
    • Can be completed concurrently with on-mat BJJ training either on non-BJJ days or as 2-a-days, depending upon the athlete’s fitness.
    • This training plan is one of the 195+ Plans included with an Athlete’s Subscription.

    $29.00 Learn More Add to cart
  • Chassis Integrity Training Plan

    • 30x Chassis Integrity training circuits which implement the most recent thinking of MTI’s Chassis Integrity programming theory
    • Circuits train rotation, anti rotation, total and extension (low back) midsection strength and strength endurance from a standing or kneeling position
    • Circuits extend 10-20 minutes, and can be completed as stand alone training sessions or add on components to any training session.
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
    $19.00 Learn More Add to cart
  • Core Strength Bodyweight Only

    • 4 weeks, 5 days/week, 20x Total Training Sessions
    • 30 minute, core strength bodyweight-only sessions
    • Program can be completed alone or as a supplemental program (can be done concurrently with another program)
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $19.00 Learn More Add to cart
  • CrossFit MURPH Training Plan

    • 3 Weeks, 5-on, 2-off training schedule
    • Designed specifically to reduce Murph times
    • Individually-scaled programming
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Curly Dumbbell/Kettlebell Training Plan

    • 6x Week, 5 day/week Training Plan with an Endurance Emphasis, but also trains Strength, Work Capacity, Chassis Integrity and Agility
    • Limited equipment plan … built primarily around Dumbbells and Kettlebells
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Eccentric Strength Training Plan

    • 7 Week, 5 Day/Week Strength Training Plan which deploys MTI’s Eccentric Strength Training Progression Methodology.
    • Strength work focused on these exercises: Back Squat, Bench Press, Military Press, Bench Press and Pull Up
    • Eccentric Strength progression is one of our most efficient ever, and has been deployed with SOF personnel, professional mountain athletes and high school athletes.
    • This plan is one of the 200+ plans which comes with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Fat-Loss Training Program

    •  6 weeks, 6 days/week
    • Focused on aerobic conditioning, work capacity circuits, and total-body muscular endurance
    • Includes multiple 2-a-days (70-80 minutes of total training time/day)
    • Progression based training plan
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
    $39.00 Learn More Add to cart
  • GORUCK Challenge Training Plan

    • 5-Week, 5x day/week Training Plan specifically for the GORUCK Challenge Event
    • Rucking focus, but also trains strength, work capacity, durability and mental fitness
    • Don’t use this plan for GORUCK Heavy or Selection events – we have specific plans for these
    • Requires full weightroom for strength work, as well as a ruck and sandbag
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • GORUCK Heavy Training Plan

    • 6 weeks, 5 days/week
    • Focus on rucking, endurance, stamina, overall strength, core strength
    • Includes “mini-events” to prepare you for demand of GORUCK Heavy
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • GORUCK Selection Training Plan

    • 10 weeks, 6 days/week  with multiple 2-a-days (significant time commitment)
    • Prepare for GORUCK Selection event
    • Ruck intensive, plus total body strength, core, mobility, and durability
    • Includes long weekend rucks
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

     

    $79.00 Learn More Add to cart
  • Gratitude

    • 7 weeks, 5 days/week
    • Training plan focus is multi-modal, gym-based endurance, unloaded running, chassis integrity, and to a lesser extent, bodyweight strength, power and strength endurance
    • Limited Equipment Training Plan
    • Perfect for mountain and tactical wanting to improve mission-direct endurance fitness
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
    $49.00 Learn More Add to cart
  • Humility

    • 7 weeks, 5 days/week, Limited Equipment
    • Calisthenic Strength Endurance
    • Intense dumbbell strength training, and work capacity efforts
    • Endurance: Weight Vest/IBA Runs
    • Place to start for our Virtue Series of training plans (Humility, then Fortitude, Valor, Resilience, Gratutiude)
    • Humility is one of MTI’s must well known, successful and popular plans. Click here to read testimonials.
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

     

    $49.00 Learn More Add to cart
  • Hypertrophy Program for Skinny Guys

    • 4-Week, 5 days/week
    • Hypertrophy/muscle-building focus
    • Includes focused core strength training and limited work capacity
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

     

    $39.00 Learn More Add to cart
  • In-Season Strength Training Plan for Endurance Athletes

    • 20 sessions total – flexible schedule
    • Supplemental sessions designed to be performed in the gym, not an endurance training cycle
    • Focus of plan is on increasing durability
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Kettlebell Strength

    • 4 weeks, 5 days/week
    • Focuses on strength; contains work capacity and working strength components
    • Employs kettlebells only
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Larry Dumbbell/Kettlebell Training Plan

    • 7-Week, 5 days/week training packet utilizing only dumbbells or kettlebells
    • Slight emphasis on Work Capacity while also training endurance, strength, chassis integrity and agility
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
    $39.00 Learn More Add to cart
  • Limited Equipment Training Packet

    • 31 weeks
    • 5 plans in one package, at a 30% savings
    • No gym required
    • You can purchase these plans together in this packet individually. As well, all are included with an Athlete’s Subscription to the website.

     

    $150.00 Learn More Add to cart
  • Low Back Fitness Training Program

    • 8-Week, 5 day/week low-back focused training plan
    • Designed to rehab and strengthen your low back, core and confidence
    • Intended for athletes with a history of low back issues
    • Progressive plan – training gets harder as you work through the plan
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Meathead Marathon Training Plan

    • 8-week, 3-4 days/week
    • Simple, attainable endurance progressions for meatheads.
    • Don’t fret becoming a spoon-chested endurance athlete. You’ll still be lifting throughout the program.
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Moe Dumbbell/Kettlebell Plan

    • 7-Week, 5 day/week training plan using dumbbells or kettlebells
    • Slight emphasis on Strength … also trains work capacity, endurance, chassis integrity and agility
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
    $39.00 Learn More Add to cart
  • MTI Relative Strength Assessment Training Plan

    • 5x Week, 5x day/week Strength Training Cycle
    • Designed specifically to improve your results on the MTI Relative Strength Assessment
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • MTI Strength Packet

    • 7 Training Plans which represent each of the strength progression methodologies MTI has developed over a decade of programming for mountain and tactical athletes.
    • Save nearly 30% and $73 over purchasing the plans individually!
    • You can purchase these plans together in this packet, individually, as well, all are included with an Athlete’s Subscription to the website.

    $199.00 Learn More Add to cart
  • Off-Season Strength for Endurance Athletes

    • 6 weeks, 5 days/week
    • Designed specifically for endurance athletes to generate more power, build a stronger midsection, and increase durability for an injury-free season
    • Best completed in the off-season with no, or little, endurance work
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $49.00 Learn More Add to cart
  • Post Rehab Leg Injury Training Plan

    • 6 weeks, 5 days per week
    • Designed to be a bridge from rehab to full health and function
    • Must be cleared by your medical professional to train
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Pull Up Improvement Training Packet

    • Four individual 6-week plans to train pull-up improvement
    • Density, Volume, Eccentric, and Weighted assessment-based, pull up progressions
    • Focused shoulder, back, and chest mobility/stretching
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $19.00 Learn More Add to cart
  • Push Up Improvement Packet

    • Three 6-week plans to train push-up improvement
    • Density, Volume, and Hybrid assessment-based, push up progressions
    • Focused shoulder and chest mobility/stretching
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $19.00 Learn More Add to cart
  • Rat 6 Strength

    • 8 weeks, 5 days/week
    • Strength (neuromuscular) focus, with short, intense work capacity sessions to maintain conditioning
    • Focused around six strength lifts based on 1RMs
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
    $39.00 Learn More Add to cart
  • Running Improvement Plan

    • 15-Week, 6 day/week plan
    • Designed to improve moderate to longer distance (1–8 mile) running performance through long runs and interval work
    • Assessment-based plan which automatically scales to the incoming fitness of the individual athlete
    • Includes running-specific lower body strength, mid-section strength and upper body strength work
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
    $39.00 Learn More Add to cart
  • Sandbag Ethos

    • 6 week, 5 day/week, 30 training session plan
    • Trains Strength, Speed/Explosive Power/Agility, Endurance, Work Capacity and Chassis Integrity
    • Deploys sandbags as the primary training tool
    • First in a series of 3 sandbag training plans. Coming plans will be Sandbag “Logos” and “Pathos”
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $29.00 Learn More Add to cart
  • SF45 Alpha

    • 7 Week, 6 Day/Week Training Plan designed for tactical and other high impact athletes ages 45-55 years old.
    • Plan concurrently trains gym-based heavy strength, chassis integrity, endurance, work capacity and chassis integrity.
    • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.
    $29.00 Learn More Add to cart
  • SF45 Bravo

    • 7 Week, 6 Day/Week Training Plan designed for tactical and other high impact athletes ages 45-55 years old.

    • Plan concurrently trains gym-based heavy strength, chassis integrity, endurance, work capacity and chassis integrity.

    • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

    $29.00 Learn More Add to cart
  • SF45 Charlie

    • 7 Week, 6 Day/Week Training Plan designed for tactical and other high impact athletes ages 45-55 years old.
    • Plan concurrently trains gym-based heavy strength, chassis integrity, endurance, work capacity and chassis integrity.
    • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.
    $29.00 Learn More Add to cart
  • SF45 Delta

    • 7 Week, 6 Day/Week Training Plan designed for tactical and other high impact athletes ages 45-55 years old.

    • Plan concurrently trains gym-based heavy strength, chassis integrity, endurance, work capacity and chassis integrity.

    • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

    $29.00 Learn More Add to cart
  • SF45 Packet

    • 4 Training Plans specifically designed to for older mountain, tactical and other high impact athletes in the 45-55 age range.
    • Train Strength, Work Capacity, Chassis Integrity and Endurance, concurrently.
    • Save  30% and $39 over purchasing the plans individually!
    • You can purchase these plans together in this packet, individually, as well, all are included with an Athlete’s Subscription to the website.

    $79.00 Learn More Add to cart
  • Single Limb Strength Training Plan

    • 4 weeks, 4 days/week
    • Unilateral strength development with dedicated midsection work
    • Individually scaled to your fitness level

    $39.00 Learn More Add to cart
  • Spartan Beast Training Plan

    • 7 week, 5 days per week
    • Designed to maximize performance in Spartan Beast and other moderate distance obstacle course races
    • Running emphasis, with strength and work capacity specific to the common obstacles seen in Spartan races
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Spartan Sprint Race Training Plan

    • 6 week, 5 days per week
    • Designed to maximize performance in Spartan Sprint and other short obstacle course races
    • Running emphasis, with some strength and work capacity work
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Spartan Ultra Beast Training Plan

    • 7 week, 5 days per week
    • Designed to maximize performance in Spartan Ultra Beast and other long distance obstacle course races
    • Running emphasis, with some strength and work capacity work
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Stuck in a Motel Training Plan

    •  6-Week, 36 Session Training Plan
    • Built around a Motel Fitness Room equipment – dumbbells, treadmill, flat bench, motel-sized swim pool
    • AM Strength and Work Capacity Sessions are in motel fitness room
    • PM “Recharge” sessions are a short run or Swim PT
    • Includes a long Saturday run for you poor souls stuck in the motel over the weekend
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
    $39.00 Learn More Add to cart
  • Super Squat Strength Plan

    • 5 Week, 5 Day/Week Strength Focused Training Plan which deploys MTI’s version of Dr. Strossel’s “Super Squat” strength progression methodology.
    • Strength work focused on three classic barbell exercises: Back Squat, Bench Press, Power Clean
    • Super Squat progression is one of our most effective ever, and has been deployed with SOF personnel, professional mountain athletes and high school athletes.
    – This plan is one of the 185+ plans which comes with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Swimming Improvement Plan

    • 4 weeks, 5 days/week
    • Designed to improve all aspects of water fitness: swimming (flexible stroke choice), finning, and underwater work
    • Can be done alongside any training program or as a standalone plan
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Three Stooges Dumbbell/Kettlebell Training Packet

    • 3 Training Plans which deploy dumbbells or kettlebells as the primary training equipment
    • Each plan concurrently trains Strength, Work Capacity, Endurance, Agility, and Chassis Integrity
    • Save $35 over purchasing the plans individually!
    • You can purchase these plans together in this packet, individually, as well, all are included with an Athlete’s Subscription to the website.

    $82.00 Learn More Add to cart
  • TLU Strength Training Plan

    • 6 Week, 5 Day/Week Strength Focused Training Plan which deploys MTI’s “TLU” Strength Progression Methodology.
    • TLU Strength Progression is the best we’ve ever designed for “hybrid” athletes like mountain guide, soldiers, LE Officers and Fire/Rescue Personnel who have a broad range of fitness demands.
    • TLU Methodology and has been deployed with SOF personnel, professional mountain athletes and high school athletes. It’s great all-around strength training.
    – This plan is one of the 185+ plans which comes with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Tough Mudder Training Plan

    • 6 weeks, 5 days per week
    • Designed specifically for the Tough Mudder
    • Includes Strength, Work Capacity, Core and Endurance Training
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Training Program for Athlete Suffering Arm Injury

    • 6-week, 5 days/week
    • Designed to keep an athlete fit by training around their injury
    • Not a rehab program
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Training Program for Athlete Suffering from Leg Injury

    • 6-week, 5 days/week
    • Designed to keep an athlete fit by training around their injury
    • Not a rehab program
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Ultimate Meathead Cycle (Strength, Hypertrophy)

    • 3.5 weeks, 4 days/week
    • Upper-body hypertrophy, lower body strength
    • Weekly core and work capacity sessions maintain conditioning
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

    $39.00 Learn More Add to cart
  • Ultimate Work Capacity I

    • 7-Week, 6 day/week training plan purposely build to increase an athlete’s single and multi-mode work capacity
    • Includes single mode (running, rucking, step-up) intervals as well as gym-based, multi-mode events
    • Events span 5-30 minutes in duration.
    • Also includes Chassis Integrity work and 1 day of endurance.
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
    $29.00 Learn More Add to cart