Afghanistan Pre-Deployment Training Plan


• 6 weeks, 5 days/week
• Mission-specific to build legs and lungs for soldiers patrolling in mountains
• Limited equipment
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.



We designed this 6-week training plan mission-specifically to build the legs and lungs for soldiers and others need to patrol in the mountainous regions of Afghanistan. Over a dozen US Army and Marine Corps Battalions plus thousands of individual US and NATO soldiers used this program prior to deployment downrange.

This plan has also been used by mountaineers training for trips to the Himalaya, and backcountry big game hunters planning bow hunting and other trips in the West and Alaska.

Required Equipment

- Pair of 15# (women) 25# (men) dumbbells
- 60# (women) 80# (men) Sandbag
- 16-18" Box or bench for step ups
- Ruck for rucking and step ups
- Stopwatch with countdown timer

Sample Training


Warm up: 5 Rounds
           20x Squats
                    5x Scotty Bob @ 25#-men, 15#-women


(1) 6 Rounds
      300m Shuttle every 2.5 minutes
(2) 2 Rounds
      1/2 Calf Tabata
      HUG - Hip Mobility Drill

(3) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions


Warm up: 400x Step Ups with 40# Ruck


(1)  5 Rounds
       4x DOT Drill
       30/5/30 Sean Special
       HUG - Hip Mobility Drill

(2) 400x Step ups with 40# Ruck



(1) Run 4 miles @ 8-9 min/mile pace

(2) 8 Rounds
   3/5x Pull ups (Strict)
    5/10x Dips (full range of motion)
    10/15x Push ups (perfect form)

Lower number for women

Warm Up: 15 minute Sandbag Getup @ 80#- men, 60#-women


(1) 4 Rounds
      Full Leg Blaster
      30 Seconds Rest

(2) 2 Rounds
     Mini Leg Blaster
     30 Seconds Rest


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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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.



"Wanted to reach out to you just to say thank you for recommending the Afghanistan pre deployment plan for me in preparation for Army Mountain Warfare School. I crushed it. Graduated at the top of my class. Other trainees were asking me how I trained for the school even. I only have good things to say about MTI and I look forward to the next program. I'm also looking forward to the big Idaho hiking trip in a couple weeks more than ever after seeing the results from your program. All the best!"


"I've had great success with all of your programming I've tried, starting back more than handful of years ago with your Afghanistan prep plan before my first deployment. I ran the Virtue Series Packet throughout my most recent deployment last year, and left in some of the best shape I've been in a long while. I've got an older version of the APFT plan and have used it several times over the years with solid success, and I always recommend it to soldiers in my unit struggling with their scores- I've seen it turn a couple guys careers around at the last minute. It's amazing what working up to a decent PT score can do for a soldiers morale. I'm a big fan of your programming and the methodology/mindset behind it. Keep up the incredible work!"

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