In-Season Strength Training Plan for Endurance Athletes


• 20 sessions total – flexible schedule
• Supplemental sessions designed to be performed in the gym, not an endurance training cycle
• Focus of plan is on increasing durability
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 20-Session In-Season training plan is designed to maintain strength and durability for endurance athletes during their competing or active season. These training sessions are designed to supplement the endurance athlete’s in-season, sport-specific training, not replace it.

Each training session includes some lower body, heavy load, low volume work, as a way to maintain strength, but not make your lower body super sore or tired. In-season, your sport-specific training (running, biking, etc.) must take precedence over your strength work.

In addition to some lower body strength work, the plan does include intense core work daily, as well as some upper body strength maintenance, and durability work focused on the hips and hamstrings.

We recommend completing 1-2 of these training sessions during your in-session training week. Sessions are designed to last 60 minutes.

Required Equipment

- This programing required a fully equipped gym including barbells, racks, dumbbells, etc.

Sample Training


Warm Up:
15x Turkish Getups - 30x total (M-20#, W-10#)

(1) 6 Rounds
3x Walking Lunges holding Dumbbells - increase load each round until 3x is hard, but doable, then immediately …
1x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch

(2) 6 Rounds
5x Bench Press - increase load rapidly each round until 5x is hard, but doable
3/5x Chinups (palms facing you - women do 3x reps)
Hip Flexor + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
5x Standing Russian Twist (M-barbell + 15#, W-empty barbell)
10x Slasher (M-16kg, W-12kg)

(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell



Warm Up:
4 Rounds
10x Air Squats
5/10x Push ups (lower number for women)
10x Situps
Instep Plus Stretch

(1) 9 Rounds
2x Back Squat - increase load rapidly until 2x is hard, but doable, then immediately …
2x Broad Jump
5x Y+L, unloaded

(2) 6 Rounds
5x Kettelbell Floor Press - increase load rapidly until 5x is hard, but doable
3/5x Pull up (Palms away - lower number for women)
3/3/3 Toe Touch Complex

(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext

(4) 2 Rounds
30 Second Jane Fonda
5x Nordic Hamstring



Warm Up:
4 Rounds
Dumbbell Complex (M-20# Dumbbells, W-10# Dumbbells)
Instep Plus Stretch

(1) 6 Rounds
3x Front Squat - increase load rapidly until 3x is hard, but doable, then immediately
1x Box Jump at 20-30 Inches
Lat + Pec Stretch

(2) 6 Rounds
4x Scotty Bob (M-25#, W-15#)
5x Horizontal Pull ups
3x Squat to Stand

(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#, W-15#)
10x GHD Back Extensions (face down back extensions if no GHD)
10x Kneeling Keg Lift (M-16kg, W-12kg)
15x Poor Man's Reverse Hyper

(4) 3 Rounds
30x Shoulder Hand Job @ 2.5#
10x Kettlbell/Dumbbell Hinge Lift (M-20#, W-15#)


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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.


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