Fat-Loss Training Program


  •  6 weeks, 6 days/week
  • Focused on aerobic conditioning, work capacity circuits, and total-body muscular endurance
  • Includes multiple 2-a-days (70-80 minutes of total training time/day)
  • Progression based training plan
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.



The following is a 6-week program designed specifically to help athletes lose fat through training. For the best results we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.

As a general rule of thumb, fat-loss is approximately 80% diet and 20% exercise. This training plan covers 6-weeks of fat-loss exercise progressions and can be repeated or used as preparation for more intense training programs. However, since a good portion of the overall success of any fat-loss plan is diet this plan will also provide you with tips and resources to assist with your diet.

Overall, the training for this program has a sharp focus on aerobic conditioning, work capacity circuits, and total-body muscular endurance.

Training is designed in a Monday – Saturday format (6 days on, 1 day off). Each week you will have five prescribed training sessions (three strength based, one interval based run and one endurance run). You also have four 30-minute jog or walk sessions in the evenings. That makes nine total training sessions per week. Don’t be overwhelmed by the schedule – take the training sessions one at a time. Most sessions take between 40-50 minutes and can be combined with the 30-minute jog or walk sessions if that works best for your schedule.

This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.


  • Mondays AM: Assessments or Work Capacity, Core Training
  • Mondays PM: 30 minute Jog or Walk at Easy Pace
  • Tuesdays AM: Work Capacity, Shuttle Runs, Core Training
  • Tuesdays PM: 30 minute Jog or Walk at Easy Pace
  • Wednesdays AM: Running Intervals (800m Repeats)
  • Wednesdays PM: Off
  • Thursdays AM: Off
  • Thursdays PM: 30 minute Jog or Walk at Easy Pace
  • Fridays AM: Work Capacity, Core Training
  • Fridays PM: 30 minute Jog or Walk at Easy Pace
  • Saturdays AM: Endurance Run
  • Saturdays PM: Off


  • Timepiece or stopwatch
  • 2x Dumbbells of either 15# or 25#
  • Foam Roller
  • 17-20” Step
  • Course or track of known distances (40ft, 800m and 1.5 miles)


How long should the training sessions take?
Each session should take around 30-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

What equipment do I need for this plan?

  • Timepiece or stopwatch
  • 2x Dumbbells of either 15# or 25#
  • Foam Roller
  • 17-20” Step
  • Course or track of known distances (40ft, 800m and 1.5 miles)

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

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. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

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

Required Equipment

In order to complete this program, you’ll need the following equipment:

  • (1) Timepiece or stopwatch

  • (2) 2x Dumbbells of either 15# or 25#

  • (3) Foam Roller

  • (4) 17-20” Step

  • (5) Course or track of known distances (40ft, 800m and 1.5 miles)

Sample Training

Below is Week 1 from this Training Plan:


AM Session:
Obj: Assessment
Warm-up: 3 Rounds

  • 3x Scotty Bobs - 15#/25#

  • 8x Goblet Squats - 15/25#

  • 8x Sit-ups

  • 200m Run

  • Instep Stretch


(1) Max reps Dumbbell Thrusters in 60 sec. - 15#/25#

** Rest 3 Minutes

(2) Max reps Seated Russian Twists in 60 sec. - 15#/25#

** Rest 3 Minutes

(3) Max reps In-place Lunges in 60 sec. - unloaded

** Rest 5 Minutes

(4) Max reps 40 ft. Shuttles in 3 min.

** Rest 5-10 Minutes

(5) Run 1.5 miles for time.

Record reps and time.

PM Session:
Obj: Evening Run/Walk

(1) Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes.


AM Session:
Obj: Work Capacity
Warm-up: 3 Rounds

  • 5x 40 ft. Shuttles

  • 5x Lunges

  • Instep Stretch

  • 8x Push-ups

  • 8x EOs

 6 Rounds, a round every 45 sec.:
15% of max reps 40 ft. Shuttles from Session 1 Assessment
***Transition as quickly as possible to the next circuit with no or as little rest as possible***
(2) 6 Rounds, Count total number  of repetitions (each round last 2 mins.)

  • 20 sec. Dumbbell Thrusters - 15#/25#

  • 20 sec. max In-place Lunges

  • 20 sec. Seated Russian Twists - 15#/25#

  • 20 sec. Step-ups

  • 40 sec. of Rest

***Transition as quickly as possible to the next circuit with no or as little rest as possible***
(3) 6 Rounds, a round every 45 sec.:
15% of max reps 40 ft. Shuttles from Session 1 Assessment
(4) 3 Rounds

  • 15/15 sec. Standing Founder

  • 15/15 sec. Kneeling Founder

  • 15/15 sec. Low Back Lunge

  • 10x Face Down Back Extension

(5) 3 Rounds

  • Foam Roll Quads

  • HUG Mobility Drill

PM Session:
Obj: Evening Run/Walk
 Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes.


Obj: Run Intervals
Warm-up: 3 Rounds

  • Run 400m

  • Spiderman Stretch

  • 10m High Knees

  • 10m Heel to Butt Kicks

  • 4-Square Drill

(1) 3 Rounds

  • Run 800m @ interval pace

  • 4 min. Rest between intervals

(2) 2 Rounds

  • Shoulder Blaster - unloaded

  • 20 sec. Jane Fonda

Enter your SESSION 1,1.5-mile assessment time into the website Run Interval Calculator to determine today’s 800m interval pace.


Obj: Evening Run/Walk
 Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes.

AM Session:
Obj: Work Capacity
Warm-up: 3 Rounds

  • 5x-Renegade Rows - 15#/25#

  • 5x-Dumbbell Military Press -

  • 15#/25#

  • 20x Step-ups

  • 10x Toes to Sky

  • Instep Stretch

 As Many Rounds As Possible in 15 min. of:

  • 3x Renegade Man Maker - 15#/25#

  • 30x Step-ups

  • 10x Sit-ups

(2) 4 Rounds (each round last 60 sec.)

  • 20 sec. Bench Walk-ups

  • 20 sec. EOs

  • 20 sec. Rest

(3) 3 Rounds

  • Foam Roll Low Back, Butt, Hamstrings

  • Spiderman Stretch

  • Pigeon Stretch

PM Session:
Obj: Evening Run/Walk
 Jog/Walk for 30 minutes @ easy pace - no structured pace, just move continuously for 30 minutes.

Obj: Endurance Run
 Run 40 minutes @ Easy pace.
Enter your SESSION 1 1.5-mile assessment time into  the website Run Interval Calculator to determine today’s easy run pace.
If you are not able to run for a full 40 mins. then divide your run into run/walk intervals.  For example:  Run 5 mins. and walk 3 mins. - for 40 mins.

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.

Email: rob@mtntactical.com


"After following your Fat Loss program and losing 21 lbs. I am just finishing week 1 of Peak Bagger and it is hard but awesome. The step ups and leg work are just what I need to attempt a Grand Canyon R2R2R  hike this year. After following your site for many years and cobbling together my own routines, I jumped in on your programming. Needless to say, your programming is just what I needed. After laying down a hiking mileage base, the Peak Bagger program is going to help add the strength needed for the altitude loss and gain I will experience in the Canyon.

If the 1st week is any indication, I should be ready for my next adventure. Thank you for the workouts! Definitely money well spent."

Show More

Athlete’s Subscription Package

Sign Up

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