• 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, Valor, Resilience, Gratutidude)
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.


Product Description


Humility is a 7-week , limited equipment, total body strength and conditioning training program. It concurrently trains strength, work capacity, chassis integrity and endurance.

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.

This training program combines assessment-based bodyweight strength training, dumbbell strength training, and intense, loaded and unloaded work capacity efforts.

The program has a strong endurance component for unloaded and loaded, running.

For unloaded running, the plan trains both speed over ground via a 2-mile assessment, and follow on 400m and 800m repeats, as well as aerobic base long, slow runs out to 10 miles.

Loaded running is trained at 25# using moderate paced efforts out to 7 miles.

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: Bodyweight Strength, Unloaded Running Speed over Ground (2-Mile Assessment or 400m/800m repeats)
  • Tuesday: Bodyweight Work Capacity, Dumbbell Strength, Chassis Integrity (ART)
  • Wednesday: Loaded Running at Moderate Pace
  • Thursday: Bodyweight Work Capacity, Loaded Work Capacity, Chassis Integrity (Low Back)
  • Friday: Unloaded Running Endurance

This is the second version of this training program, updated in March 2017.


What equipment is required?

  • Pair of dumbbells, 15# for women, 25# for men
  • 25# weight vest or Individual Body Armor or a 25# backpack.
  • 15-18” box or bench for step ups
  • Stop watch
  • Foam Roller

Who is this plan appropriate for?
Humility is not appropriate for severely de-conditioned athletes. It is appropriate reasonably fit athletes who want to “kickstart” their fitness and extremely fit athletes who are ready for multi-modal training, and need a break from the barbell. It is also a great limited equipment plan for athletes training in austere locations.

This plan is no joke which as a “hardening” effect on the athletes who complete it.

How long do the training sessions last?
Monday-Thursday’s training sessions are designed to last 60 minutes, but may take up to 75 minutes for athletes new to MTI programming. It will take a week or two to understand the training session “flow.” However, beginning Week 3, aim to finish the Mon-Thurs sessions in 60 minutes.

Friday’s long run may extend to 100-120 minutes, depending on your running pace.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:

4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

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.

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.

Good Luck!

Questions? Email

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.


Last time I emailed you I was preparing to ship for Army BCT. I just got back from training a week ago. I just wanted to let you know I was by far one of the most  physically prepared individuals throughout basic and AIT because of your programs.


Hey Rob, just thought I'd share an update. About 5 weeks into humility. Needless to say, this is the best training plan I have ever done this far. It's challenging, but I am seeing results. Can't wait to continue with the other ones. Thanks for all the R&D to help guys like me prepare for the future.


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


I need to take a moment to say thank you. I recently completed Humility. It took 11 weeks to finish your 7 week plan. At the time I finished I had dropped three minutes from my three mile time, I chalked that up to the possibility of it being significantly warmer than my last four time trials (from the plan and PT tests). Today I was given a short notice APFT and dropped 1 full minute off my 2 miler (I'm now 45s from maxing) and took my sit-ups from 66 to 76 (maxed out). I found this progress incredible considering the program was just building general fitness and not sport specific training for the APFT. I'll be finishing big 24 soon and rolling into Fortitude; even with the change in run volume I hope I can continue to see progress on my run.

Thanks for great training plans!


Sample Session

Below is the First Week from this Training Plan:


Obj: Bodyweight & 2-Mile Run Assessment

3 Rounds
Run 100m - a little harder each Round
8x Push-ups
8x EO's
8x Squats
Instep Stretch


Rest 2-3 minutes between events…

(1) Max Rep Hand Release Push Ups (HR Push Ups) in 60 Seconds.

(2) Max Rep EO’s in 60 Seconds

(3) Max Rep Squats in 60 Seconds


(5) Run 2 Miles for Time.


(6) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Instep Stretch


Obj: Bodyweight Assessment, Leg Strength, Chassis Integrity

3 Rounds
5x Burpees
5x Walking Lunges
10x Sit Ups
Instep Stretch


  1. Burpee Ladder Test

Burpees      Total

Level   Min    per Min   Burpees

1          0-1       10                10

2          1-2       12                22

3          2-3       14                36

4          3-4       16                52

5          4-5       18                70

6          5-6        20               90

7          6-7        22             112

8          7-8        24             136


For example, if you made it to level 4 + 15 Reps your final Score would be 52 + 15 = 67x total burps

(2) Max Rep Pull Ups


(3) 5 Rounds
4x Quadzilla Complex @ 15/25#
4x Scotty Bob @ 15/25#
30% Max Rep Pullups
Rest 30 Seconds

(4) 20 Minute Grind
5x Turkish Get Up @ 15/25# (alternate arms each round)
30-Foot Dumbbell Crawl 15/25#
8x Slasher @ 15/25#

(5) Foam Roll Legs, Low Back


Obj: Loaded Endurance


(1) Run 4 Miles in 25# Weight Vest, IBA or backpack, Moderate Pace

“Moderate” = comfortable but not easy

(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Instep Stretch


Obj: Work Capacity, Chassis Integrity

3 Rounds
5x Burpees
5x Walking Lunges
10x Sit Ups
Instep Stretch


  1. 8 Rounds, Every 60 Seconds

20% Max Rep Burpees from SESSION 2 assessment.

The faster you finish, the more rest you get before the next round begins

(2) 20 minutes - Complete as many rounds as possible:
5x Renegade Man Makers @ 15#/25#
Run 200m

(3) 15 Minute Grind
15/15 Standing Founder
10x Good Mornings holding 15/25# Dumbbells
15/15 Kneeling Founder
10x Swings @ 15/25# Dumbbell

(4) 2 Rounds
Pigeon Stretch
Foam Roll Legs/Low Back


Obj: Endurance - Unloaded Run


(1) Run 7 Miles @ Run Calculator "Easy Per-Mile“ pace from SESSION 1’s 2-Mile assessment

Click Here for Run Calculator

Not Ready?

Complete Military On-Ramp Training Plan

"I developed this On-Ramp Plan specifically to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness." - Rob

Whats Next?

Get the  Athlete Subscription Package  and complete our daily training sessions.

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.