1-Lift Per Day Training Plan


  • 7-Week, 4 days/week
  • Trains strength, work capacity and chassis integrity in the same training session
  • Trains endurance once per week – running
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.



This is a 7-week plan with balanced programming to concurrently train strength, work capacity, chassis integrity, and Endurance.

The plan deploys a modified version of MTI’s 1-Lift Per Day programming approach. You’ll complete these sessions 4 days per week and run unloaded on Wednesdays. The 1-Lift Per Day approach generally trains strength, work capacity and chassis integrity in the same training session. This plan includes these sessions, and also a session which trains both strength and gym-based endurance.

Four days per week, you’ll begin the training session with a barbell-based strength exercise – this is the “one lift per day” you’ll complete. Strength exercises will rotate through Total Body, Lower Body and Upper Body exercises.

Work Capacity
Work capacity efforts are all designed to last either 10 or 20 minutes.

Chassis Integrity
You’ll complete 20-minute ART (Anti-rotation, Rotation and Total) Chassis Integrity circuits and 10 minute Low Back circuits (3 low back or extension core exercises) 3 times per week.

6-Mile Running Assessment and follow-on 2-mile intervals based on your most recent assessment results. You’ll run 6 miles for time at the beginning, middle and end of this 7-Week plan.



The schedule is more fluid than most. The one consistency is you’ll run on Wednesdays. Here is the schedule for Week 1:

• Monday – Strength, Work Capacity, Chassis Integrity

• Tuesday – Strength, Work Capacity, Chassis Integrity

• Wednesday – Run 6 Miles for Time

• Thursday – Strength, Gym-Based Endurance

• Friday – Strength, Work Capacity, Chassis Integrity


If you’re interested in the programming theory behind this plan, view this video in which Rob explains the beta-version of the theory.



What Equipment is required?
Fully-equipped functional fitness gym to include barbells, bumper plates, racks, bench, plyo-boxes, sandbags, dumbbells, etc.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

Required Equipment

Fully-equipped functional fitness gym to include barbells, bumper plates, racks, bench, plyo-boxes, sandbags, dumbbells, etc.


Sample Training

Below is the entire first week of  this Training Plan:


Obj: Strength, Work Capacity, Chassis Integrity

Warm up:
3 Rounds
8x Power Clean + Push Press @ 55/75#
8x Goblet Squats @ 12kg
8x Hand Release Push ups
Instep Stretch
Lat + Pec Stretch


(1) Work up to 1RM Power Clean + Push Press

(2) 5 Rounds
2x Power Clean + Push Press @ 85% 1RM
Hip Flexor Stretch

(3) 10 Rounds, Every Minute on the Minute ...
6x Box Jumps @ 20"
4x 40 Foot Prone to Sprint - start laying prone on the ground. Pop up to your feet and sprint 40 feet. Turn around, drop to the prone again and repeat. 4x = 4x Lengths or 2 round trips

(4) 20 Minute Grind ...
10x Dumbbell Crawl @ 25#
5x Standing Russian Twist @ 15/25#
2x Sandbag Clean & Run @ 40/60#

(5) 2 Rounds
HAM - Hip Mobility Drill




Obj: Strength, Work Capacity, Chassis Integrity

Warm up:
3 Rounds
4x In-Place Lunge with Barbell @ 45#
8x Goblet Squats @ 12kg
8x Hand Release Push ups
Instep Stretch
Lat + Pec Stretch


(1) 8 Rounds
3x In-Place Lunge with Barbell - Increase load each round until 3x is hard, but doable
Elevated Pigeon Stretch

(2) 10 Rounds for Time
6x 1-Arm Dumbbell or Kettlebell Snatch @ 25/35#, 12/16kg
12x Hippity Hops @ 16"
3/6x Clapping Push Ups

(3) 10 Minute Grind
10x Good Morning @ 45# Barbell
15/15 Standing Founder
15/15 Low Back Lunge

(4) 2 Rounds
HUG - Hip Mobility Drill




Obj: Endurance Assessment

Warm Up:
4 Rounds
10x Squats
10x Push Ups
Run 50m
Instep Stretch


(1) Run 6 Miles for Time





Obj: Strength, Gym Based Endurance

Warm Up:
3 Rounds
8x Bench Press @ 65/95#
8x Goblet Squats @ 12kg
4x 40-foot Shuttles
Instep Stretch
Lat + Pec Stretch


(1) Work up to 1RM Bench Press

(2) 5 Rounds
2x Bench Press @ 90% 1RM
Hip Flexor Stretch

(3) 30 Minute Grind ...
6x Sandbag Get Ups @ 40/60#
3x Keg Lift @ 40/60#
6x 40-Foot Shuttles with Sandbag @ 40/60# (3x Round Rips)

(4) Foam Roll Legs/Low Back




Obj: Strength, Work Capacity, Chassis Integrity

Warm up:
3 Rounds
5x Craig Special @45#
5x Scotty Bob @ 15/25#
10x Sit Ups
Instep Stretch
Lat + Pec Stretch


(1) Work up to 1RM Craig Special

(2) 5 Rounds
2x Craig Special @ 85% 1RM
Hip Flexor Stretch

(3) 10 Minutes - As Many Rounds as Possible (AMRAP)
3x Renegade Man Makers @ 15/25#
3x Box Jumps @ 24"
3x Ankles to Bar

(4) 20 Minute Grind ...
5x Kneeling Plate Half Moon @ 25/35#
5x Kneeling Keg Lift @ 20/24kg
5x Sandbag Clean & Press @ 40/60#

(5) 2 Rounds
HAM - Hip Mobility Drill

Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete's Subscription.