• 6-week plan, 4 days/week, 24x Total Training Sessions
  •  Barbell-based strength training for upper, lower and total body
  • Sprint-based work capacity
  • Tactical Speed, Explosive Power and Agility
  • Chassis integrity (core) training
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.



LE Officer Bourbon continues to deploy our latest iteration of fluid periodization for LE athletes.

This 6-week, 4-5 day/week, 24x Session Training Cycle combines gym-based strength for lower, upper and  total body, multi-modal and sprinting-focused work capacity, chassis integrity and Tactical Speed, Explosive Power and Agility in the same cycle.

Overall, Bourbon places an emphasis on strength. It pulls back from upper body hypertrophy and TAC SEPA, and maintains work capacity and Chassis Integrity.


Monday: Gym based strength (Lower and Upper Body), Sprinting-based Work Capacity (10-15 minutes)
Tuesday: Gym-based Strength, (Total Body), 10-15 minute Work Capacity (multi-modal or shuttle sprints)
Wednesday:Tactical Speed, Explosive Power or Agility (TAC SEPA), Chassis Integrity (alternate between Low Back and ART Circuits – ART = Anti Rotation, Rotation and Total Body)
Thursday:Gym based strength (Lower and Upper Body), Sprinting-based Work Capacity (10-15 minutes)
Friday – Sunday – Total Rest


  • Work Capacity Efforts include sprinting, but emphasize multi-modal efforts.
  • Lower Body and Upper Body Strength work will be “Super Squats”  and “Super Bench” – 20x Back Squat or Bench Press at a percentage of your 1RM with 3-4 breaths between reps. Entire effort will take 3-4 minutes.
  • Total Body Work will be a 9×2 set/rep Power Cleans using our Big 24 programming progression


How long should the training sessions take?
Sessions are designed to be completed in 45-50 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

What if I miss a day?
Begin where you left off when you return to training. This programmed 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.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

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.

Good Luck!

– Rob Shaul

Required Equipment

  • Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes and sandbags (40/60/80#)

Sample Training

Below is the First Week from this Training Plan:

Obj: Strength, Work Capacity

(1) Work up to 1RM Back Squat
- Record 1RM

(2) 1 Round
20x Back Squat @ 70% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(3) Work up to 1RM Bench Press
- Record 1RM

(4) 1 Round
20x Bench Press @ 60% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(4) 4 Rounds
300m Shuttle, Every 2:30

(5) Foam roll legs, low back

Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps. Have a spot, if possible. If not, have safety bars ready and set. You may or may not need to warm up for the 20x bench press in part (2). Feel free to do a few quick warm up reps as necessary before dropping into the 20 reps.


Obj: Strength, Work Capacity

Warm Up:
3 Rounds
5x Power Clean @ 55/75#
10x Squats
10x Push Ups
Instep Stretch

(1) 9  Rounds
2x Power Clean - increase load each round until 2x is hard, but doable
Hip Flexor Stretch
Record final load

(2) 15 Minute AMRAP
3x Renegade Man Maker @ 15/25#
30x Step Ups
13x Sit Ups

(4) Foam Roll Legs, Low Back


Obj: TAC SEPA, Chassis Integrity

Warm Up:
3 Rounds
10x Squats
5x Squat Jumps
10x Push ups
5x Clapping Push Ups
4x 40-Foot Shuttles
Instep Stretch

(1) 10 Rounds
25m Sprint Every 30 Seconds

(2) Repeat (1) wearing 25# weight vest or IBA

(3) 20 Minute Grind
4x Power Clean + Push Press @ 65/95#
4x Slasher to Halo @ 12/16kg
4x Kneeling Plate Halfmoon @ 25/35#

(4) Foam Roll Legs, Low Back


Obj: Strength, Work Capacity

Warm Up:
3 Rounds
6x Back Squat @ 40/50/60% 1RM
3x Scotty Bobs @ 25#
6x Sit Ups
Instep Stretch
3x Shoulder Dislocate

(1) 1 Round
20x Back Squat @ 70% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(2) 1 Round
20x Bench Press @ 60% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(3) 10 Rounds, Every 60 seconds…
6x Box Jump @ 24”
8x Swings @ 16/20kg
(4) Foam Roll Legs/Low Back

You may or may not need to warm up for the 20x bench press in part (2). Feel free to do a few quick warm up reps as necessary before dropping into the 20 reps.

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.


Athlete’s Subscription Package

Sign Up

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