Moe Dumbbell/Kettlebell Plan


  • 7-Week, 5 day/week training plan using dumbbells or kettlebells
  • Slight emphasis on Strength … also trains work capacity, endurance, chassis integrity and agility
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.



Moe is the first plan of the “Three Stooges” Dumbbell Training Packet. Moe” deploys our Fluid Periodization model and concurrently trains:

  • Strength
  • Work Capacity
  • Tactical Speed, Explosive Power & Agility
  • Endurance
  • Chassis Integrity

Required Equipment

  • Full Dumbbell or Kettlebell Set
  • 15-20” Box or Bench
  • Open space for Sprints and Shuttle Runs

Moe has a slight strength emphasis and deploys dumbbell or kettlebell movements. Your strength work this cycle will concentrate on 6 exercises:

  • Walking Lunges- Lower Body
  • Dumbbell Bench Press – Upper Body
  • Dumbbell Hang Squat Clean – Total Body
  • Weighted Pull Ups – Upper Body
  • Dumbbell Thruster – Total Body
  • Dumbbell Front Squat – Lower Body

You’ll train strength Monday, Wednesday, and Friday during the cycle. The strength progression utilizes our Big 24 theory. You’ll find your 3RM or 4RM for the listed exercises in the first week, and use a prescribed weight for your working rounds which is slightly lower than your assessment weight. You’ll re-assess twice in the program during Week 4 and Week 7. In addition, you’ll train TAC SEPA or Chassis Integrity following the strength portion.

1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm exercise, you will utilize dumbbells/kettlebells in each hand. For exercises specified as 1-Arm, you will do the prescribed reps on each arm/leg.


6 Rounds of 3x Dumbbell Thruster: Complete 3x full thrusters at the prescribed weight with a Dumbbell/Kettlebell in each hand.

6 Rounds of 4x Dumbbell 1-Leg Hinge Lift: Complete 4x 1-Leg Hinges at the prescribed weight on each leg (8x Total). This also applies to the Bulgarian Split Squat.

Tuesday’s will be shorter sessions (40-50 minutes) and train Work Capacity and Chassis Integrity. The Work Capacity will focus on our 5+5+5 minute model, for three short but intense efforts with a short break between.  We progress the volume and intensity throughout the cycle.

Thursday’s will train endurance utilizing single mode (running) training, and our multi-mode gym based endurance training on alternating weeks. You’ll progress up to 6 miles running at an easy pace, and train for 60 minutes of constant movement in the gym. The gym based endurance is no joke.

Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they simpler to scale for loading. You can use kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.


As an example, the first week’s strength progression is 20# below your assessment weight for Rounds 4-8. With kettlebells, this means dropping two sizes. So if you used a 36kg kettlebell in the assessment, you will use a 28kg kettlebell the following week.

Here is the weekly schedule:

  • Monday: Strength, TAC SEPA
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength, Work Capacity
  • Thursday: Running Endurance or Multi-Mode Gym Based Endurance
  • Friday: Strength, Chassis Integrity



Required Equipment

  • Full Dumbbell or Kettlebell Set

  • 15-20” Box or Bench

  • Open space for Sprints and Shuttle Runs

Sample Training



Obj: Strength

Warm Up:

3 Rounds

  • 8x Push Ups

  • 8x Burpee

  • 8x Air Squat

  • Instep Stretch


(1) 6 Rounds

  • 4x Walking Lunge (See comments for loading)

  • Pigeon Stretch

(2) 6 Rounds

  • 3x Dumbbell Thruster (See comments for loading)

  • 5x Shoulder Dislocate

(3) 6 Rounds

  • TAC SEPA - 5/10/15 Sprint Complex

(4) 3 Rounds

  • 10x Shoulder Dislocates

  • Hip flexor to Pigeon Stretch

  • Foam Roll Legs and Low Back


For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell) 


Obj: Work Capacity

Warm Up:

3 Rounds

  • 5x Single Arm Snatch @ 15/25

  • 10x Walking Lunge

  • 4x 40ft Shuttle

  • Hip Flexor Stretch Stretch


(1) 5 Rounds

  • 5x 1-Arm Snatch 25/35#

  • 6x Burpees

  • 10x Jumping Lunges

Rest 2-3 minutes, then…

(2) 5 Rounds every 60 seconds

  • 8x 40ft Shuttle Run

  • Rest 2-3 minutes, then…

(3) 5 Minute AMRAP

  • Max Step Ups at 15” with 15/20# Dumbbells in each hand

(4) 20 Minute Grind

  • 30 Second 1-Handed Farmers Carry

  • Kneeling Slasher @ 25/35#

  • 1-Arm Dumbbell Clean and Run @ 25/35#

  • 15/15 Kneeling Founder


Obj: Strength

Warm Up:

3 Rounds

  • 8x Push Ups

  • 8x Burpees

  • 8x Air Squat

  • Pigeon Stretch


(1) 6 Rounds

  • 3x Dumbbell Hang Squat Clean (See Comments for loading)

  • Instep to Hip Flexor Stretch

(2) 6 Rounds

  • 4x Dumbbell Bench Press - See comments for loading

  • 5x Shoulder Dislocate

(3) 10 Rounds

  • 35 Seconds 1-Arm Dumbbell Clean and Press @ 30/40# - Switch arms each round

  • 25 Seconds rest

(4) 10 Rounds

  • 35 Seconds 1-Arm Snatch @20/30#- Switch arms each round

  • 25 Seconds rest

(5) Foam Roll Upper Back and Lats


For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell) 


Obj: Endurance


(1) 2 Rounds - 60 minute total

  • 5 minutes of 1-Arm Dumbbell Clean and Press @ 25/35#

  • 5 minutes of 20x step ups and 6x 40 ft shuttle runs

  • 5 minutes of 1-Arm Dumbbell Hang Snatch @ 25/35#

  • 5 minutes of 20x step ups and 6x 40 ft shuttle runs

  • 5 minutes of 1-Arm Dumbbell Mr. Spectacular @ 25/35#

  • 5 minutes of 20x step ups and 6x 40 ft shuttle runs


Use a running clock for this 60 minute training session. You will spend 5 minutes at each station, transitioning immediately to the next.

Switch arms as needed during the dumbbell exercises.

You can rest, but don’t drop the dumbbell during the 5 minutes, with the exception of the Mr. Spectacular. Rest in whatever position… just don’t drop it!

Go slowly and deliberately for each exercise. I was averaging one rep every 8-10 seconds.

The step ups and shuttle run are  also not for time. Grind through, don’t sprint


Obj: Strength

Warm Up:

4 Rounds

  • 10x Split Squats

  • 10x Push Ups

  • Instep Stretch


(1) 6 Rounds

  • 4x Weighted Pull Up - See comments for loading

  • 5x Shoulder Dislocate

(2) 6 Rounds

  • 4x Dumbbell Front Squat - See comments for loading

  • Hip flexor Stretch

(3) 15 Minute Grind

  • 10x Good Mornings @ 40#

  • 15/15 Low Back Lunge

  • 10x 1-leg Deadlift


For rounds 3-6 , use a load that is 20# less than your assessment load.

Example: If your finishing load is 100# (2x 50# dumbbells or 1x 100# dumbbell), you’ll use 80# (2x40# dumbbells or 1x 80# dumbbell) 

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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.

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6) Programming Breadth

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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.

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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.


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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.

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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.

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