Busy Operator Training Plan


• 6 week, 5 day/week Training Plan specifically built for tactical athletes with minimal training time
• Plan deploys 30-45 minute long training sessions and concurrently trains strength, work capacity, chassis integrity and endurance
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


This 6-week, 5 day/week  training program provides short, intense, 30-45 minute training sessions for tactical athletes who have minimal training time.

The program deploys MTI’s Fluid Periodization methodology to train strength, work capacity, chassis integrity and military endurance (running, rucking, loaded step ups) concurrently.

Weeks 1-2 in the Training Plan have a Strength Emphasis. Here is the Week 1-2 Schedule:

  • Monday: Strength
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Strength

Weeks 3-4 in the Training Plan have a Work Capacity Emphasis. Here is the Week 3-4 Schedule:

  • Monday: Work Capacity, Chassis Integrity
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength
  • Thurdsday: Endurance
  • Friday: Work Capacity, Chassis Integrity

Weeks 5-6 in the Training Plan have an Endurance Emphasis. Here is the Week 5-6 Schedule:

  • Monday: Endurance
  • Tuesday: Strength
  • Wednesday: Work Capacity, Chassis Integrity
  • Thurdsday: Endurance
  • Friday: Endurance

This is Version 2 of this training plan, updated April, 2017. 


This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, and plyo boxes. In addition, you will need a 25# weight vest, or Individual Body Armor, plus a ruck for rucking and weighted pull ups, and boots/shoes for rucking. A stop watch with an interval timer will make working through the session easier. Timex Ironman is best.


How long will sessions last?
These training sessions are specifically designed to be completed in 30-45 minutes. Work briskly, but not frantically, through these training sessions.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead.

Is carrying the 10# sledgehammer/dumbbell or rubber rifle necessary?
Yes – it mimics rucking with a rifle, and is great grip strength training.

Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men.

Can I see sample training?
Click the “Sample Training” tab above to see the entire first week of programming.

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

Required Equipment

-  Fully equipped functional training gym (barbells, racks, bumper plates, plyo boxes)
- 45# Ruck for rucking
- IBA or 25# weight vest
- Stopwatch with an interval timer.


Sample Training

Below are the full training sessions from Week 1 in the Training Plan:



Obj: Strength
Warm up: 2 Rounds

  • Barbell Complex @ 45/65#

  • Instep Stretch

(1) 7 Rounds

  • 2x Thruster - increase load each round rapidly until 2x is hard, but doable,

  • then immediately ....

  • 1x Burpee (be explosive)

  • Hip Flexor Stretch

(2) 6 Rounds

  • 5x Hinge Lift - increase load each round rapidly until 5x is hard, but doable,

  • then immediately ...

  • 2x Broad Jump

  • Frog Stretch



Obj: Work Capacity
Warm up: 2 Rounds

  • 4x Walking Lunges

  • 4x Jumping Lunges

  • 8x Push ups

  • 8x Situps

  • Instep Stretch

(1) 5 Rounds

  • 20 Sec Swing @ 12/20kg or 25/45# dumbbell

  • 20 Sec Box Jumps @ 20”

  • 20 Sec Rest

  • - sprint to the rest each round

***** Rest 3 minutes

(2) 7 Rounds, every 45 seconds ...

  • 3x Turkish Getup @ 12/16kg (3x Total, not each side)

  • 3x Burpees

(3) 3 Rounds

  • 6x Sandbag Clean @ 60/80#

  • 6x Standing Russian Twist @ 15/25#

  • 6x Kneeling Plate Halfmoon @ 25/35#



Obj: Strength
Warm up: 3 Rounds

  • 8x Back Squats @ 45/65#

  • 4x Squat Jumps

  • 8x Push ups

  • 8x Sit-ups

  • Instep Stretch

(1) 6 Rounds

  • 5x Back Squat, increase load each round rapidly until 5x is hard, but doable

  • 5x Kettlebll Floor Press - increase load each round rapidly until 5x is hard, but doable

  • Pigeon Stretch

(2) 5 Rounds for Time

  • 6x Power Clean@ 75/95#

  • 3x Scotty Bobs @ 15/25#



​​​​​​​Obj: Endurance

Run 4 Miles, moderate pace

  • Moderate = comfortable but not easy


​​​​​​​SESSION 5

Obj: Strength
Warm up: 2 Rounds

  • Barbell Complex @ 45/65#

  • Instep Stretch

(1) 6 Rounds

  • 4x Push Press - increase load each round rapidly until 4x is hard, but doable,

  • then immediately ....

  • 2x Clapping Pushups

  • Hip Flexor Stretch

(2) 6 Rounds

  • 3x Hang Squat Clean - increase load each round rapidly until 3x is hard, but doable,

  • then immediately ...

  • 2x Box Jump @ 24”

  • Lat + Pec Stretch

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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


So, I'm using Busy Operator II. I thought, how much progress can I make with only 45-60 minutes per day. You have to spend hours to make any great strides. My first 5 mile test was 51:30. My second was 47:28. My third, this morning, was 45:00. I may be back down to a sub 40, 5 mile if I'm not careful. Thanks for your great programs. If you work them, they'll work for you. And I'm losing weight.
 - M
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This Plan is one of 200+ plans included in the Athlete's Subscription.