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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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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