Humility Training Plan


• 7 weeks, 5 days/week, Limited Equipment
• Calisthenic Strength Endurance
• Intense dumbbell strength training, and work capacity efforts
• Endurance: Weight Vest/IBA Runs
• Place to start for our Virtue Series of training plans (Humility, then Fortitude, then Valor
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Product Description

Humility is a 7-week , limited equipment, total body strength and conditioning training program. It includes strength, work capacity and aerobic training.

This training program combines assessment-based bodyweight strength training and intense, loaded, work capacity efforts. As well, it has a strong endurance component built around long distance, unloaded running and moderate distance loaded running in a 25# weight vest or individual body armor (IBA).

Parts of this training program are assessment based. It deploys bodyweight calisthenic and running assessments the first and fourth weeks. Follow-on progressions are based upon the athlete’s assessment results.

You’ll train five days a week for seven weeks, totaling 35 training sessions. You’ll train Monday through Friday and take weekends off.

Monday: Calisthenics Progression and unloaded, mid-distance run
Tuesday: Dumbbell Based Strength Training
Wednesday: Endurance; Mid-Distance Weight Vest/IBA Run – peaks at 7 miles
Thursday: Loaded Work Capacity Effort
Friday: Long, Easy unloaded run – peaks at 12 miles
Weekend: Rest

Humility represents the most recent evolution of our limited equipment programming philosophy. It is an intense training program, designed for professional Military Athletes and others who aspire to that high level of multi-modal fitness.

– Rob Shaul

Questions? Email Rob@mtntactical.com

Required Equipment


  • Pull Up Bar

  • Wrist watch with stopwatch and interval timer (Timex Ironman is best)

  • 25# Weight Vest or Individual Body Armor (IBA)

  • Pair of Dumbbells. 15# for women, 25# for Men

  • Foam Roller - can help with soreness

  • 16-18 Bench or Step for Step Ups

  • Optional: GPS Watch with pace and distance. This will just make the running in the plan easier.


I just finished Humility. I had previously been doing a mix of different workouts from your Ruck Based Selection Packet that I bought a couple yeas back. I'm finally starting to prep for SFAS and your new philosophy on prepping for it caught my eye, especially with all the research you put in to back up your change of programming. I decided to get Humility and see how the new programming method was. I loved it.

The Quadzilla and Gorilla complexes thrashed me, as did the Devil Dog Circuits. Now that I've finished the program my "combat chassis" feels better than ever. The 7 mile IBA run and 12 mile unloaded run were once far off goals and are now a reality. Here are all my assessment numbers for Weeks 1 and 7. The program took me about 9 weeks to complete due to field ops etc.

Burpees 66  81

EOs 60  72

Box Jumps 38  40 (Week 1 done with 16" box, Week 7 done with 20" box. My bad.)

Hand Release Pushups 31  36

Jump Lunges 24  30.5

Pullups 23  24

3 Mi Run 22:14  21:29  20:49

Thanks for the great program. I really enjoyed it and made some great progress, especially on my lower body. Up next is Big 24 and I can't wait.

Thanks, - P.


I just assessed my 3 mile today in Humility, 4 minute improvement, very happy with the results.
Your programming is awesome, and really been enjoying it. Thanks for the quality work!
Regards, - L


Sample Session

OBJ: Bodyweight Strength Endurance, Endurance (Unloaded Run)

4 Rounds
Run 100m
8x Push-Ups
HUG Drill
Rest 30 Seconds

(1) 5 Rounds
15% Max Rep Burpees
15% Max Rep EO's
15% Max Rep Box Jumps
15% Max Rep Hand Release Push-Ups
15% Max Rep Jump Lunges
Rest 30 seconds

(2) Run 4 Miles @ Run Calculator "Easy Run" pace from 3 Mile assessment

OBJ: Dumbbell Strength

3 Rounds
5x Burpees
5x In-Place Lunges
1/2x Pull-Ups
Instep Stretch


(1) 6 Rounds, one round every 60 seconds …
35% Max Reps Pull-Ups

(2) 5 Rounds
4x Quadzilla Complex @15/25# Dumbbells
10x 1-Leg Poor Man’s Leg Curl

(3) 5 Rounds Gorilla Complex with 15/25# Dumbbells …
8x Bicep Curl
8x Shoulder High Pull
8x Military Press
4x Tricep Extension
8x Push-Up

(4) 3 Rounds
15x Sit-Ups
Ab Bridge Complex - 30 seconds each position

(5) Foam Roll Legs/Low Back

OBJ: Endurance - Vest/IBA Run

(1) Run 4 Miles in 25# Weight Vest or IBA, Moderate Pace
“Moderate” = comfortable but not easy

(2) Foam Roll Legs, Low Back


OBJ:  Work Capacity / Pull-Ups

3 Rounds
20x Step-Ups
5x Walking Lunges
8x Push-ups
8x Sit-ups
Instep Stretch


(1) 12 Rounds, one round every 30 seconds
15% Max Rep Pull-Ups

(2) 20 mins w/ 25# Weight Vest or IBA - Complete as many rounds as possible:
40x Step-Ups
5x Curtis P with Dumbbells @ 15#/25#
Run 200m

(3) 3 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext.

(4) Foam Roll Legs/Low Back

OBJ: Endurance - Unloaded Run


(1) Run 7 Miles @ Run Calculator "Easy Run" pace from 3 Mile assessment

(2) Foam Roll Legs, Low Back

Not Ready?

Bodyweight Foundation

Whats Next?