Military Athlete Endurance Training Cycle


• 4.5 weeks, 5 days/week
• Focus on running, rucking and bodyweight exercises
• Progressive, based on assessment results
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Intense, 4.5-week Endurance Cycle focused on endurance appropriate for a military athlete – running and rucking. In addition, this training plan builds upper body pressing and pulling endurance.

This training plan deploys multiple assessments, and follow-on progressions based on the assessment results. Assessments:
–  6-mile run
– 3-mile ruck @ 60# for men, 45# for women
– Max rep strict pull ups
– Max reps bodyweight bench press for men, .7x Bodyweight for women.

The training plan is 5-days/week. All training sessions, except Wednesdays, run 60-70 minutes in length. Wednesday’s sessions run up to 90 minutes.

Training Week:
Monday – Run, Pull ups
Tuesday – Ruck, Bench Press
Wednesday – Run/Ruck Brick
Thursday – Run, Pull ups
Friday – Ruck, Bench Press


Required Equipment

- Stopwatch, preferably one that can record lap times and has a timer. (Timex Ironman is best)
- Running area (track or other) with 2 mile (for the run intervals) and 1 mile (for the ruck intervals) distance.
- Fully Equipped Weightroom - barbell, rack, plates, etc.
- Ruck, weight for Ruck, and 10# sledge hammer, dumbbell or rubber rifle
- GPS Watch - this will make interval distance and pacing easier to monitor

Sample Training

Obj: Run

Warm up:
Work up to 1RM Craig Special

(1) 2 Rounds
Run 2 Miles @ Interval Table
Rest 3 min.

(2) 5 Rounds, Every 60
Seconds ....
30% Reps Pull ups from
Test Results,
Then, Max Reps,
pull ups in 60 Seconds

Obj: Ruck/Run (90 Min Session)

(1) Run 5 Miles

(2) Ruck 2.5 Miles @ 60# + 10#
Sledge or dumbbell
Run and Ruck at a Moderate
pace. Moderate = comfortable
but not easy.


Obj: Ruck

(1) 3 Rounds
Ruck 1 mile w/ 60# + Sledge @
Interval Table pace
Rest 3 min.

(2) 5 Rounds, Every 60
Seconds ....
45% Reps Bench Press from
Bodyweight Test Results,
Then, Max Reps,
Bench Press in 60 Seconds
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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.


Athlete’s Subscription Package

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