Busy Operator II


• 6 weeks, 6 days/week
• Sessions 30-45 minutes long
• Focused on strength, work-capacity and endurance
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Another version of our Busy Operator programming specifically designed for military and tactical athletes who have limited training time.

This is a 6 day/week, 36-session total training cycle and includes strength, work capacity and endurance-focused training sessions, each 30-45 minutes long. 


Required Equipment

-  Fully equipped functional training gym (barbells, racks, bumper plates, plyo boxes)
- Stopwatch with an interval timer.
- Known 5-mile distance for running assessment and known 2-mile distance for follow-on intervals.

Sample Training

Obj: Strength

(1) Work up to 1RM Front
Squat. Do the instep stretch
between work up rounds.

(2) 10 Rounds .... every 60
3x Front Squat at 80% 1RM

(3) Work up to 1RM Bench
Press. Do 3x Dislocates
between rounds

(4) 10 Rounds .... every 60 seconds
3x Bench Press @ 80% 1RM
3/6x Pull ups

Same procedure as last
week’s strength sessions.
Work up to your 1RM for both exercises briskly. Note yourinterval reps are lower (3x vs.  4x) this week, but load is heavier.
Obj: Work Capacity

Warm up:
3 Rounds
8x Hang Squat Clean @ 45/65#
8x Push ups
8x Situps
Instep Stretch


(1) 4 Rounds for Time
5x Hang Squat Clean @ 75/105#
Run 400m

(4) 5 Rounds
20 Second Weighted Situps @ 15/25#

20 Second EO’s
20 Second Rest

(3) 3 Rounds
Hip Flexor + Pigeon Stretch
3x Floor Slide
Obj: Strength

(1) Work up to 1RM Hang Squat Clean. Do the instep stretch between work up rounds.

(2) 10 Rounds .... every 60 seconds
3x Hang Squat Clean at 80% 1RM

(3) Work up to 1RM PushPress.
Do 3x Dislocates between rounds

(4) 10 Rounds .... every 60 seconds

3x Push Press @ 80% 1RM
3/6x Pull ups

Obj: Endurance


(1) 2 Rounds
Run 2 Miles at Interval
Pace based on SESSION
4 5-mile finish time

Rest 5 minutes between efforts
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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.

Email: rob@mtntactical.com

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