Madame Cheng


  • 6 Week, 5 Day/Week Training Plan designed as day-to-day training for tactical athletes whose mission sets include water based activities such as SCUBA and Water Rescue (SEAL, BORSTAR, USAF PJ/CCT, etc.)
  • Concurrently trains Strength, Work Capacity, Chassis Integrity, Tactical Speed/Agility, and Endurance
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.


Madame Cheng is an intense, 6-Week, 5 day/week training cycle.

This is fourth plan in the Pirates Packet of training plans designed as day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.

Madame Cheng trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.

This plan was built in June, 2017.

Water Based Endurance:
Brick Training – 1000m fin, 3 mile run assessment with increasing volume at moderate pace throughout the cycle. You will start with the fin, and move immediately to the run with as little transition time as possible.

Strength Work:
Rat 6 strength progression focusing on Hinge lift and heavy Thrusters. All progressions are based on multiple assessments with percentage based loading.

Land Based Endurance:
3-Mile Ruck Run assessment with 1-mile repeat intervals using the Rucking Calculator for your prescribed interval time. Gym based endurance is trained 2x/week – one long session and one moderate session. These are a grind. Work through them, don’t sprint.

Here is the weekly schedule:

  • Monday: Strength
  • Tuesday: Ruck Aerobic Base
  • Wednesday: Gym Based Endurance
  • Thursday: Strength
  • Friday: Finning/Running Brick Training


What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, fins/booties, wrist-watch for intervals, ruck, weight vest

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.

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 does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.

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

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at, other venders sell them, and you can make your own. Be resourceful.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Questions? Email

Good Luck!

Required Equipment

  • Fully equipped functional fitness gym

  • Swimming pool with known distance

  • Fins/booties

  • Wrist-watch for intervals

  • Ruck

  • Weight Vest or IBA


Sample Training

Below is the entire first week of programming from the training plan:

Obj: Strength

Warm Up:
3 Rounds
5x Hinge Lift @ 65/115#
5x Dumbbell Thruster @ 15/25#
1/3x Pull Ups
Pigeon Stretch


1. Work up to 1RM Hinge Lift


(2) 5 Rounds
3x Hinge Lift @ 80% 1RM
Instep Stretch

(3) Work up to 1RM Thruster


(4) 5 Rounds
3x Thruster @ 80% 1RM
Lat/Pec Stretch

(5) Foam Roll Legs, Low Back, Upper Back



Obj: Endurance


(1) 6 Mile Ruck Run @ 45# + Carry a 10# Sledge/Dumbbell - Easy Pace


Obj: Gym Based Endurance


(1) 2 Rounds - 40 Minutes Total

(Part A) 10 Minute Grind
6x Sandbag Toss and Chase @ 40/60#
3x Keg Lift @ 40/60#
6x Sandbag Get Up @ 40/60
(Switch shoulders each round)

(Part B) 10 Minute Grind
30x Step Ups @ 15”
200m Run


1 Round = Part A and Part B. Complete Part A’s 10 Minute Grind, then move immediately to Part B. That completes 1 Round.

Finish 3 Rounds (Part A and Part B) for 60 Minute of total work.

These efforts are for grind. If you reach panic breath - slow down! Your breathing rate should resemble a moderate paced run.


Obj: , Strength

Warm Up:
3 Rounds
5x Hinge Lift @ 65/115#
5x Dumbbell Thruster @ 15/25#
1/3x Pull Ups
Pigeon Stretch


(1) 8 Rounds
3x Hinge Lift @ 85% 1RM
Instep Stretch

(2) 8 Rounds
3x Thruster @ 85% 1RM
Lat/Pec Stretch

(3) 3 Rounds
1x Rope Climb or 3x Tarzan Pull Up
10x Push Ups
5x Shoulder Dislocate

Obj: Endurance Assessment


(1) 1000m Fin Assessment

Then immediately…

(2) 2 Mile Run Assessment


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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.