Bataan Death March Training Plan


• 8-Week, 6 day/week training plan to train specifically for the heavy division of the Bataan Memorial Death March at White Sands, NM
• Rucking focused plan – you’ll ruck up to 4 days/week
• Also includes low volume, gym-based strength training for durablity
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


An intense, 8-week, 6x day/week training program specifically designed to prepare athletes for the Bataan Death March Heavy Division (Team or Individual) at White Sands Missile Range, New Mexico.

The program assumes you can ruck multiple hours up to four days a week, with a 35# Ruck.

Plan Objectives
– Increase ruck speed and volume.
– Maintain durability and increase overall strength.

In order to increase ruck speed and volume, sessions progress by distance or pace, as dictated by your performance on a 6-mile assessment that you will repeat each week. Using that time as a benchmark, you will reference paces for each session on the tables that follow in the next section.

The second objective will be met by low-volume strength sessions that will move your body without overloading you. Our focus on these weekly strength sessions is durability and movement, not loading.

The plan is rucking focused, but also includes some gym-based strength work, as well as easy, recovery, running.

Training Week
Monday – Ruck assessment
Tuesday – Ruck intervals
Wednesday – Long, slow Ruck
Thursday – Gym based strength and durability
Friday – Ruck Intervals
Saturday – Recovery Run


Required Equipment

-Fully-equipped gym (plates, racks, barbells, dumbbells, etc.)
- Ruck loaded at 35#, military uniform, and military sanctioned footwear are required for the event.
- Stopwatch with interval timer
- Wrist GPS (recommended) will make monitoring ruck distance and pace much easier

Sample Training

Obj: Ruck


3 Rounds unloaded:

Air Squats
Toes to Sky


(1) 5 Rounds with a 35# pack
Ruck 2 miles at Session 14 Pace
Rest 5 minutes
Obj: Long Distance Ruck over Hilly, Sandy Terrain

(1) Ruck 16 miles at Session 15 Pace
Obj: Strength


4 Rounds
8x Push-ups
10x Sit-ups
8x Goblet Squats (8/12kg)
Instep Stretch


(1) 5 Rounds
5x Goblet Squat - increase load until difficult but doable with proper form
3x Floor Mantis

(2) 5 Rounds
5x Kettlebell Floor Press - increase load rapidly until difficult but doable.
2/3x Chin-ups
Hip Flexor Stretch - take your time

(3) 3 Rounds
Lat + Pec Stretch
30x Glute Leg Lift
30 seconds Foam Roll Low Back
30 seconds Foam Roll Quads
Obj: Fast Ruck over Hilly, Sandy Terrain


5 minutes of:
5x Push-ups
Run 50 ft.
5x Sit-ups
Run 50 ft.


(1) 8 Rounds
Ruck one mile at Session 17 Pace
Rest 3 minutes

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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.


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