Humility: Balanced Strength, Work Capacity, Endurance
$59.00
- 7 weeks, 5 days/week, Limited Equipment Training Plan
- Bodyweight Strength and Strength Endurance Training
- Intense Sandbag Chassis Integrity and extended Work Capacity efforts
- Loaded and Unloaded Running for Endurance
- Place to start for our Virtue Series of training plans (Humility, then Fortitude, Valor, Resilience, Gratitude)
- Humility is one of MTI’s most well known, successful and popular plans. Click here to read testimonials.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Humility is an intense, balanced, 7-Week, 5 day/week training plan which concurrently trains strength, work capacity, military endurance (running, loaded running), and chassis integrity (functional core) in relatively equal proportions. Week 7 in the plan is a taper/unload week.
This is Version 4 of Humility, Updated in September 2024.
PROGRAM SPECIFICS
Strength
Humility deploys primarily assessment-based, bodyweight strength training. In addition, leg strength is trained via MTI’s Leg Blaster progression.
Work Capacity
Humility deploys two types of work capacity training: (1) A Burpee Assessment and follow-on burpee intervals, and; (2) 20-25 minute, loaded, multi-modal work capacity events.
Chassis Integrity
Humility trains Chassis Integrity two ways: (1) 15-20 minute Sandbag total body Chassis Integrity circuits, and; (1) 12-15 minute, bodyweight, Low Back/extension circuits.
Endurance
Trained three ways: (1) 1-Mile loaded (25#) run assessment with follow-on 400m and 800m intervals; (2) 5 mile unloaded running assessment and follow-on 2-mile threshold intervals, and; (3) 4-9 mile unloaded runs at a moderate pace.
WEEKLY SCHEDULE
- Monday: Loaded Run Assessment or Intervals, Bodyweight Strength
- Tuesday: Burpee Assessment or Intervals, Leg Blasters/Pull Ups, Chassis Integrity
- Wednesday: Run Assessment or 2-Mile Intervals
- Thursday: Burpee Intervals, Work Capacity, Chassis Integrity
- Friday: Endurance – Moderate Run
REQUIRED EQUIPMENT
Humility is a limited equipment training plan. The following equipment is required:
- Sandbag – Men 60#, Women 40#
- 25# Weight Vest, Individual Body Armor or 25# Backpack
- Pull Up Bar
- 16-28″ Bench, Box or Step for Step Ups
- Foam Roller
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming. If you are unsure if you are ready for this program, we recommend trying the first week before purchase.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Sandbag - Men 60#, Women 40#
- 25# Weight Vest, Individual Body Armor or 25# Backpack
- Pull Up Bar
- 16-28" Bench, Box or Step for Step Ups
- Foam Roller
Sample Training
Below is the First Week from this Training Plan:
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MONDAY
SESSION 1
OBJ: Loaded Run Assessment, Bodyweight Strength Assessment
Warm-Up
4 Rounds
- 10x Squats
- 10x Hand Release Push Ups
- Run 100m - a little harder each Round
- Instep Stretch
Training:
(1) Run 1 Mile for Time wearing 25# Weight Vest, Body Armor or Backpack
RECORD FINISH TIME
Rest 5-10 Minutes
(2) Max Hand Release Push Ups in 90 Seconds.
Rest 2-3 Minutes ....
(3) Max Rep EOs in 90 Seconds
Rest 2-3 Minutes ....
(4) Max Rep Squats in 90 Seconds
RECORD RESULTS
(5) 2 Rounds
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TUESDAY
SESSION 2
Obj: Burpee Beep Ladder Assessment, Pull Up Assessment, Leg Strength, Chassis Integrity
Warm-up:
3 Rounds
- 5x Burpees
- 5x Walking Lunges
- 10x Sit Ups
- Instep Stretch
Training:
(1) Burpee Beep Ladder Assessment
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
RECORD FINAL SCORE
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
RECORD FINAL SCORE
(3) 10 Round Grind ...
- Mini Leg Blaster
- 20% Max Rep Pull Ups
So if you scored 16x pull ups on Part (2), 16 x .2 = 36. Do 4x pull ups (round up) every round for Part (3)
"Grind" = work steadily, not frantically, through the exercises in the circuit for the prescribed time or rounds.
(4) 15 Minute Grind ...
- 6x Sandbag Getup @ 40/60# - Alternate Shoulders each Round
- 2x Sandbag Clean & Run @ 40/60#
(5) Foam Roll Legs, Low Back
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WEDNESDAY
SESSION 3
OBJ: Unloaded Run Assessment
Warm-Up
4 Rounds
- 10x Squats
- 10x Hand Release Push Ups
- Run 100m - a little harder each Round
- Instep Stretch
Training:
(1) Run 5 Miles for Time
RECORD FINISH TIME
(2) 2 Rounds
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THURSDAY
SESSION 4
Obj: Burpee Ladder Intervals,Work Capacity, Chassis Integrity
Warm-up:
3 Rounds
- 5x Burpees
- 5x Walking Lunges
- 10x Sit Ups
- Instep Stretch
Training:
(1) 8 Rounds, Every 60 Seconds
20% Max Rep Burpees from SESSION 2 assessment.
So, if you scored 67 Burpees on the SESSION 2 assessment, 67 x .2 = 13.4 or 14x (round up). Set a repeating, countdown timer to 60 seconds. On "go" complete 14x burpees as fast as possible. The faster you finish, the more rest you get before the next round begins
(2) 20 Minute AMRAP (As Many Rounds as Possible) wearing 25# Weight Vest, Body Armor or backpack
- 5x Sandbag Clean @40/60#
- Run 200m
(3) 12 Minute Grind ...
- 15/15 Standing Founder
- 15/15 Low Back Lunge
- 15/15 Kneeling Founder
- 10x Sandbag Good Morning @ 40/60#
"Grind" = work steadily, not frantically, through the exercises in the circuit for the prescribed time or rounds.
(4) 2 Rounds
**************
FRIDAY
SESSION 5
OBJ: Unloaded Moderate Run
Training
(1) Run 7 Miles @ Moderate Pace
"Moderate" = Comfortable but not easy
Testimonials
7/27/23
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9/13/22
I just completed your Humility v2 plan and thought I would provide feedback. Quickly about me: 30 y/o active duty Navy intel nerd stationed in Bahrain who intends to join the army and attend SFAS beginning in January. I'm doing Humility v2 as part 1 of your 10 month SFAS ramp-up plan.
Assessments:
Before:
1 min Hand-release pushups: 41
1 min EOs: 39
1 min squats: 60
2 mile run: 14:14
Burpees: 4 rounds (52+16)
Pullups: 20
After:
1 min Hand-release pushups: 52
1 min EOs: 57
1 min squats: 64
2 mile run: 12:39
Burpees: 5 rounds (70+18)
Pullups: 23
Reflections:
I'm super impressed with this program. I've been following the site's tactical athlete workouts with some running program stuff mixed in for a few years now, but this program has really hit the spot for what I'm specifically training for. The drop in run times that I saw absolutely floored me, as getting faster has always been a real struggle for me even with the site's running-specific plans. My only criticism: 60s 8 round burpee prescriptions for me weren't achievable. I had to drastically lower the number to maintain the intended training effect, otherwise it wold have turned into an 8 minute grind. the 90s prescriptions were generally spot on. If you're interested in any specifics in how I had to adjust the numbers, just let me know and I can send more details from my log.
Anyway, wasn't sure how much feedback you receive regarding these programs, but I just wanted to offer mine and thank you for the solid plan. Looking forward to resting up and rolling into the next phase (Big 24).
Thanks for making a very good program.
I'm an engineering student here at the University of Arkansas. I was just wanting to tell you that I just finished the Humility program last week and saw great success in it. I lost about 12 pounds in the process and I'm able to run more now than I ever have in my life. I've always been a big advocate for more body building style workouts but I decided to switch it up and try out your program. I have been nothing but thrilled. Everyday I get to wake up early and go get after it I am grateful for. This week I started sample training for the Fortitude program as it was listed as a good successor to the Humility program. I am really excited about starting this plan because I love the tactical/functional aspect to it, especially since I do a lot of hiking and backpacking around in this area. Really looking forward to the ruck run tomorrow morning! But being a college student, the price of the program is of some concern for me as I am on a pretty tight budget. I was just wondering If you could allow me to use some sort of discount code for this program, so that I can continue to partake in the program. I would really appreciate it. I am extremely grateful that I found you all, as I find myself enjoying every day I get to do these awesome workouts. Keep up the great work!
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Wicked kudos on the Humility program. I just finished it (okay, I finished it over a month ago and I'm mostly through Big 24 now, but still), and I gotta say you couldn't have picked a better name for it.
Some background - I'm a 27 year old male, 6'0" 195 lbs, never been more than an average athlete, but with a decent amount of hands-on experience with fitness in and out of the gym. Prior to Humility I'd been doing a lot of traditional heavy lifting exercises in the gym, and I hadn't done any serious cardio since finishing a GORUCK Heavy in May 2015. I looked at the Humility plan and figured, "Hey, what's the worst it could be. Just body weight stuff and light dumbbells and maybe some running."
I'm an idiot. The program didn't make me any less of an idiot, but it did harden me up and grant me a little, er, humility. The running was a little rough at the start, but Tuesdays were my worst days b far. Usually I'd be totally burned up before I finished the quadzilla-Scotty Bob-pullups sets, thanks to the burpee sets that preceded them. The other days weren't much better - seven miles was the most I'd run all at once in a long, long time, for instance, and it only went up from there. But I'll be damned if I'm a quitter.
Overall, I ended up seeing substantial improvement on just about everything, with the exception of the pullups (max: 20 to max: 21 after 7 weeks, a whopping 5% increase), which I admittedly kind of slacked off on. Won't do that again, I promise. The biggest benefit was the hardening that came from punishing my body, and I mean really challenging it, outside the sterile air-conditioned increasingly soccer-mom-populated environment of the gym. Humility did to me what I haven't been able to do to myself for some time now, and for that I thank you fine people at MTI.
Big 24 is no joke, either, but I'm missing the daily ass-kicking that Humility gave me so I'm moving on to Fortitude after I'm done here in a week or so. Thanks again and Kudos on the good work.
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Just wanted to give you and your team kudos on Humility. After completing it the first time last summer, it sucked so bad I swore I would never do it again. Well after being at NTC for a month not doing any PT I decided I needed to get back in shape once I got back. After completing it a second time I can still say it really sucks. Yea it did bring my 2 mile time down to a 13:15 from a 14:17 in 4 weeks, but the real magic was how much my endurance improved. I can now keep a 7:00 to 7:30/min pace for 4+ miles with ease. My Commander even noticed how much I improved on our weekly Monday 5 mi runs. I won't say I enjoyed it, but damn did it work wonders. Just completed week 2 of Big 24 and can't wait to see where that takes me. Thanks again.
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I've been following the Humility V2 program to T.
Currently, I'm working through week 4 of the program (the week in which you reassess your fitness), and I've never had such large improvements to my fitness in such a short period of time.
Thank you for the excellent, specific, and well designed program.
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I'm finishing up Humility and it's been a complete smoker. I loved it! My overall fitness is the best it has ever been and I can definitely feel that "hardening" effect that you've mentioned a couple of times. This is my first real taste of your more difficult (but kick-ass) programming and I'm definitely hooked. Thanks for the work that you and the other coaches do!
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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.
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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!
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Rob,
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!
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