Core Strength Bodyweight Only


• 4 weeks, 5 days/week, 20x Total Training Sessions
• 30 minute, core strength bodyweight-only sessions
• Program can be completed alone or as a supplemental program (can be done concurrently with another program)
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


This 4-week, 5 day/week training program deploys MTI legacy core strength program design using bodyweight exercises only.

Training sessions are designed to last 20-30 minutes, and can be completed alone, or as a supplement to another strength, endurance or any fitness program.

Training session format is either volume – circuits of sets and reps, or interval – periods of work followed by periods of rest. Exercises included train flexion, extension, isometric and rotational core strength.

Each week has the same general layout that is progressed – made harder – as you move through it. Don’t skip around. If you miss a day, pick up where you left off. Each day of the week is different, and designed to target certain movements while still training your entire core.

Here is the Weekly Schedule:

  • Monday: Rotational, Isometric, Flexion
  • Tuesday: Rotational, Isometric, Extension
  • Wednesday: Flexion, rotational, Extension
  • Thursday: Flexion, Rotation, Extension
  • Friday: Flexion, Extension, Rotation

Common Questions:

Required Equipment?

  • Stopwatch or clock with second hand.

Where can I find unfamiliar exercises?

  • Click MTI’s Exercises Page HERE.



Required Equipment

- No equipment required, but a stop watch with a repeating interval timer will come in handy.

Sample Training

Obj: Core Strength

(1) 6 Rounds
8x EOs
15/3/15 sec. Sean Special
8x Bicycle Crunches
15/15/15/15 sec. 3-Limb Front

Obj: Core Strength

(1) 6 Rounds
15 sec. Russian Twists -unloaded
15 sec. Front Bridge
15 sec. Rest

(2) 6 Rounds
15 sec. Windshield Wipers
15 sec./15 sec. Standing
30 sec. Rest

Obj: Core Strength

(1) 6 Rounds
15x Sit-ups
15x Flutter Kicks
8x EOs
15/15 sec. Kneeling Founder

Obj: Core Strength

(1) 6 Rounds
15 sec. Bicycle Crunches
15 sec. Face Down Back
15 sec. Rest

(2) 6 Rounds
15/15 sec. Standing Founder
15 sec. Russian Twist unloaded
30 sec. Rest

Obj: Core Strength

(1) 6 Rounds
15x Toes to Sky
8x Plank Walk-up
15/3/15 sec. Sean Special
8x Windshield Wipers
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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.


Athlete’s Subscription Package

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