Urban Fire Fitness Assessment Training Plan


• 3.5 Week Plan specifically for the Urban Fire Fitness Assessment
• Assessment tests core strength, shoulder strength, grip strength, leg strength and loaded work capacity
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


The following is a 3.5-week, 17-session training plan designed to train specifically for improvement on the Urban Fire Fitness Assessment.

Fitness Assessment Events:

(1) 30/30 Sandbag Keg Lift for Reps @ 60# bag, 48” Ledge
This event assesses twisting under load, rotational core strength, grip strength and work capacity in a Fire/Rescue functional manner. http://mtntactical.com/exercises/fire-rescue-assessment-sandbag-keg-lift/
(2) Max Reps Mixed Grip Pull Ups
Upper body pulling strength. http://mtntactical.com/exercises/fire-rescue-assessment-mixed-grip-pull/
(3) Dumbbell to Overhead @ 30#, Max Reps in 60 seconds
Test of explosive power, work capacity and Grip Strength. http://mtntactical.com/exercises/fire-rescue-assessment-dumbbell-overhead/
(4) In-Place Dumbbell Lunges @ 30#, Max Reps 60 seconds
Lower body strength, strength endurance and level change work capacity. http://mtntactical.com/exercises/fire-rescue-assessment-place-lunge/
Seated Military Press @30# DB’s, Max Reps in 60 Seconds
Upper body and overhead pressing strength and strength endurance. http://mtntactical.com/exercises/fire-rescue-assessment-seated-military-press/
(6) Sandbag Clean and Step Over – Max Reps in 5 min, 60# sandbag, 18″ Bench
Test of total body strength, level change, work capacity and mental fitness. http://mtntactical.com/exercises/fire-rescue-assessment-sandbag-clean-step/
(7) 10 Minute Step Ups for Reps, At SCBA Pack, 18” Bench
Tests stamina, endurance and level change. http://mtntactical.com/exercises/fire-rescue-assessment-step/

You must perform the Assessment 3-5 days prior to beginning this program. Find it Here: 

This training program is progressive (gets harder over time) and uses your initial fitness assessment scores or the subsequent training sessions. In this way it automatically scales to the incoming fitness level of the athlete.

You’ll train 5 days/week, doing progressed rounds of the Fitness Assessment exercises. Daily training sessions are designed to last 60 minutes. This is what your training week looks like:
Monday – Pull Ups, Military Press, Lunges, Keg Litt
Tuesday – Pull Ups, Military Press, Dumbbell To Overhead, Sandbag Clean and Step Over
Wednesday – Step ups, Pull Ups
Thursday – Pull Ups, Military Press, Lunges, Keg Litt
Friday – Pull Ups, Military Press, Dumbbell To Overhead, Sandbag Clean and Step Over

Required Equipment

- 60# Sandbag
- Pair of 30# Dumbbells
- 18” Bench
- 48” Ledge
- Stopwatch with Repeating Interval Countdown Timer
- SCBA Pack with Tank

Sample Training


Focus: Pull Ups, Military Press, Lunges, Keg Litt

Warm up:
4 Rounds
4x Walking Lunges, Unloaded
4x Keg Lift (alternate direction each round)
8x Push Ups
8x Situps
Instep Stretch

(1) 9 Rounds, Every 60 Seconds
Sandbag Keg Lift @ 60#/48”
30% of your Reps
- Alternate sides each round

(2) 5 Rounds, every 90 secs
Mixed Grip Pull-ups @ 30% of Assessment Reps .... then, 1 Round, max reps

(3) 6 Rounds, Every 90 Seconds,
In-Place Lunge @ 30# Dumbbells
30% of your Assessment Reps

(4) 6 Rounds, every 90 secs
Seated Military Press @ 30# Dumbbells
30% of Assessment Reps

(5)  3 Rounds
Hip Flexor + Pigeon Stretch
Lat + Pec Stretch
Foam roll legs, Low back

Focus: Pull Ups, Military Press, Dumbbell To Overhead, Sandbag Clean and Step Over

Warm up:
4 Rounds
4x Walking Lunges, Unloaded
8x Push Ups
8x Sandbag Back Squat
8x Situps
Instep Stretch

(1) 10 Rounds, Every 90 Seconds:
Sandbag Clean and Step Over
10% of your Assessment Reps

(2) 5 Rounds, every 90 secs
Mixed Grip Pull-ups @ 30% of Assessment Reps.... then, 1 Round, max reps

(3) 9 Rounds, Every 60 Seconds
Dumbbell to Overhead @ 30#
30% of your Reps
- Alternate arms each round

(4) 6 Rounds, every 90 secs
Seated Military Press @ 30# Dumbbells
30% of Assessment Reps

(5)  3 Rounds
Hip Flexor + Pigeon Stretch
Lat + Pec Stretch
Foam roll legs, Low back

Obj: Step ups, pull ups

Warm Up:
3 Rounds
20x Step ups, Unloaded
10x Push ups
10x Situps
Instep Stretch

(1) 15 Rounds, every 75 Seconds
Step up reps @ WK 1 Step-up Table wearing SCBA Pack

(2) 5 Rounds, every 90 secs
Mixed Grip Pull-ups @ 30% of Assessment Reps .... then, 1 Round, max reps

(3) 10 Minute Step ups, unloaded, Moderate Pace

Moderate = Comfortable but not easy

(3) 3 Rounds
Hip Flexor + Pigeon Stretch
Lat + Pec Stretch
Foam roll legs, Low back
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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

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