“Greek Heroine” Training Packet


• 4 Mountain Base training plans representing our most recent iteration of “fluid periodization” for mountain athletes
• 24 weeks of mountain direct programming
• Save 30% ($47) over purchasing the plans individually!
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.



The MTI “Greek Heroine” Training Packet is composed of our 4 “Greek Heroine” training plans developed as “base fitness” training mountain athletes. All together, the packet contains 25 weeks of mountain base programming.

The “Greek Heroine” plans represent deploy the most recent iteration of our Fluid Periodization model where we train the 5 fitness attributes of a mountain athlete:

  • Relative Strength
  • Work Capacity
  • Climbing Fitness
  • Endurance (running, uphill hiking under load)
  • Chassis Integrity

These four training plans were lab ratted by the mountain athletes at our facility in Jackson, Wyoming as part of our daily mountain base programming. Click the links below for the specifics for each training plan:

  • Helen
  • Artemis
  • Danae
  • Atalanta


  • Climbing/Bouldering Gym with a General Fitness Training Area
  • Stopwatch with repeating countdown timer


What Equipment is Required?

  • Climbing/Bouldering Gym with a General Fitness Training Area
  • Stopwatch with repeating countdown timer

What order should the plans be completed it? 
We recommend the order listed above. This is the way we completed them at MTI.

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.

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

The $109 price for this packet represents a 30% savings over purchasing the plans individually and saves you $47!

Required Equipment

  • Climbing/Bouldering Gym with a General Fitness Training Area

  • Stopwatch with repeating countdown timer


Sample Training

Below is the entire first week of training from the first plan "Helen"


Obj: Strength, Work Capacity, Chassis Integrity

Warm Up:
3 Rounds

  • 5x Craig Special @ 45/65#

  • 3x Scotty Bob @ 15/25#

  • Instep Stretch

(1) 8 Rounds

  • 2x Craig Special - increase load each round until 2x is hard, but doable

then immediately ….

  • 2x Explosive Squat Jump - Unloaded

  • Foam Roll Low Back

(2) 5 Rounds, Every 60 Seconds

  • 3x Craig Special @ 55/95#

  • 6x Burpees

(3) 20 Minute Grind

  • Sandbag Pickup and Carry @ 60/80#

  • 5x Kneeling Slasher to Halo @ 12/16kg

  • 5x 1-Sided Dead Lift @ 20/35#

(4) 2 Rounds

  • 3/3/3 Toe Touch Complex

  • Foam Roll Hip Flexors and Low Back


Obj: Endurance Assessment


(1) Run 6 Miles for Time



Obj: Strength, Work Capacity, Chassis Integrity

Warm up:
3 Rounds

  • 10 Walking Lunge

  • 10x Weighted Situps @ 25#

  • Instep Stretch

(1) 6 Rounds

  • 5x Walking Lunge - increase load each round until 5x is hard, but doable

  • 5x Kneeling Curl to Press - increase load each round until 5x is hard, but doable

  • Hip Flexor Stretch

(2) 5 Rounds for Time

  • 3x Walking Lunge @ 12/16kg

  • 6x Push Press @ 12/16kg

  • 6x Sit Ups

(3) 20 Minute Grind ….

  • 6x Sandbag Clean @ 60/80#

  • 6x Standing Russian Twist @ 15/25#

  • 6x Kneeling Plate Halfmoon @ 25/35#

(4) 2 Rounds

  • 5x Shoulder Dislocate

  • Foam Roll Quads



Obj: Endurance - Multi-Mode

(1)For 60 Minutes …

  • 50x Step Ups

  • Run 400m

(2) Foam Roll Quads/Low Back


Obj: Climbing Strength/Work Capacity

Warm Up:
3 Rounds

  • 15 move Wall Traverse

  • 5x Push-ups

  • 10x Sit-ups


(1) Complete V-SUM

  • In 50 minutes … Send 8 different boulder problems of increasing difficulty according to your ability. Add up the 8 highest V-numbers for your score.

Count V-plusses (V-2+) as half points


V1+V2+V2+V2.5+V3+V3+V2.5+V2 = 18.

Record your Final V-Sum

No Climbing Gym? Do This:

(1) 10 Rounds

  • 2/5x Pull Ups

  • 7/10x Push Ups

  • 10x EO’s


Obj: Endurance

If your SESSION 2 6-Mile Run Assessment Time was 60 Minutes or slower …

(1) Run  8 Miles at “Easy Per Mile Pace” using your 6 Mile Run Finish Time and the Run Interval Calculator

If your SESSION 2 6-Mile Run Assessment Time was 59:59 or Faster …

(1) Run  10 Miles at “Easy Per Mile Pace” using your 6 Mile Run Finish Time and the Run Interval Calculator




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

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