LE Athlete Fitness Assessment Training Plan


• 3-Week plan focused on improving the LE Athlete Fitness Assessment
• Fitness assessment includes max rep front squats, bench press, box jumps, Russian twists and IBA shuttle run
• Plan uses initial assessment results for follow-on progressions
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Above: Lab Rats completed events A-E.

The following is a 3-week, 12-session training plan designed to train specifically for improvement on the LE Athlete Fitness Assessment.

Fitness Assessment Events:
(A) Max Reps Front Squats in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)
(B) Max Reps Bench Press in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)
(C) Max Reps Bodyweight Strict Pull Ups (men), Chin ups (women)
(D) Box Jumps in 60 Seconds for Reps @ 20/24” box (20” for women)
(E) Max Reps Seated Russian Twist in 60 Seconds for Reps @ 35/45# Dumbbell
(F) 300m Shuttle wearing IBA, Weapon and Duty Belt, for Time

You must perform the Assessment 3-5 days prior to beginning this program.

This training program uses your initial assessment results for follow-on progressions. This way the program automatically scales to the incoming fitness level of the athlete.

Training Week:
Monday: Bench Press, Front Squat, Pull-ups, Sprints
Tuesday: Pull-ups, Box Jumps, Russian Twists, Sprints
Wednesday: Bench Press, Front Squat, Pull-ups, Sprints
Thursday: Pull-ups, Box Jumps, Russian Twists, Sprints


Sample Training

Focus: Bench Press, Front Squat, Pull-ups, Sprints

Warm up:
4 Rounds
8x Front Squat - 45#
8x Push Ups
8x Sit ups
Instep Stretch

(1) 10x Front Squat @ 50% BW/50% BW, then 5x
Front Squat @ 50% BW/75% BW, then:
****5 Rounds, Every 60 Seconds:
Front Squat @ 75% BW/BW
40% of your Max LE Assess Reps
then, 1 Round, Max Reps Front Squat @ 75% BW/BW

(2) 10x Bench Press @ 50% BW/50% BW, then 5x
Bench Press @ 50% BW/75% BW, then:
****5 Rounds, Every 60 Seconds,
Bench Press @ 75% BW/BW
40% of your Max LE Assess Reps
then 1 Round, Max Reps Bench Press @ 75% BW/BW

(3)**** 5 Rounds, every 90 secs
Pull-ups @ 45% of LE Assess Reps
then, 1 Rounds, max reps Pull-ups

(4) 5 Rounds
100m Shuttle w/ 25# vest - multiply your 300m time
(in seconds) by .2904. That’s your Goal Time.
Rest for same duration as Goal Time

(5) 3 Rounds
Hip Flexor + Pigeon
2/2/2 Toe Touch Complex

****Note: During your the LE Assess, if you scored
20x reps or more on Front Squat or Bench Press,
add 20% to your BW (males). Females use your full
BW. Use 30% of max reps. Pull Ups: increase the
working load by 20 pounds and use 35% of scores.

Focus: Pull-ups, Box Jumps, Russian Twists,

Warm up:
4 Rounds
8x Air Squats
4x Box Jump - 20”
8x Push ups
8x Sit-ups
Instep Stretch


(1)**** 5 Rounds, every 90 secs
Pull-ups @ 45% of LE Assess reps
then, 1 Rounds, max reps Pull-ups

(2) 5 Rounds, Every 60 Seconds:
Box Jump - 20/24”
40% of your Max LE Assess Reps
then, 1 Round max reps Box Jumps

(3) 5 Rounds, every 60 sec.
Russian Twists - 35/45# @ 40% of LE Assess reps
then, 1 Rounds, max reps Russian Twists

(4) 4 Rounds, one every 2:20 - unloaded
300m Shuttle Sprints

(5) 3 Rounds
20/20 sec. Standing Founder
20/20 sec. Kneeling Founder
10x Face Down Back Extension
10x 2-Leg Poor Man’s Leg Curl

(6) 3 Rounds
3x Shoulder Sweep
Foam Roll Low Back

****Note: During your LE Assessment, if you scored
20x reps or more on Pull Ups, increase the working
load by 20 pounds and use 35% of your reps for
Part (1).
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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.


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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.

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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.

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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


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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.
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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.

Email: rob@mtntactical.com


This morning I completed the Monday LE Fitness assessment. I increased
Front Squat & Bench Press by 50%, Russian Twist by 70%, Box Jumps by 30%,
and decreased 15 seconds from the 300 m shuttle.  I will admit, I could
worthlessly (in terms of functionality) do kipping  pull ups all day long
and was admittedly disqualified because I could not do a strict pull up.  I
went ahead with your program and progressed using negatives. I was able to
accomplish TWO strict chin ups.  Strict chin ups have been a frustration of
mine for some time but your program made me work on them.  I will continue
to do so to run that "two" into the ground.  Thank you for offering this
free resource.  My partners on my next house clearing, search, or late
night home visit on the bad side of town will be grateful for it as well,
should I ever need to haul them or myself out of a bad situation. I have
done your operator sessions and am going to do your SSD Crossfit program.
I always come back to your work and respect the research and sweat you and
your lab rats put into what you do, all with a genuine focus on
functionality for our specific professions. - L
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This Plan is one of 200+ plans included in the Athlete's Subscription.