Monster Factory Strength


• 4-Week Intense gym-based strength plan used for our Pro FreeSkiers
• Focus on “mountain Chassis” – Legs and Core
• 3 Primary Exercises – Front Squat for Quads/core, Box Squat for Butt/Hips, Hang Power Clean for explosive leg and hip power
• Also trains upper body pressing and pulling strength
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


This 4-week training program was originally deployed as the initial summer dryland training cycle for the Mountain Athlete FreeSki Team in June, 2014. The program was focused on strengthening our FreeSkiers’ “Mountain Chassis” – their legs, hips and core.

You’ll use these exercises to train the “Mountain Chassis”:
Front Squat – The Front Squat is our favorite squatting exercise for building strong quads and core.
Box Squat – A classic squatting exercise favored by powerlifters, we deploy the Box Squat in this cycle to strengthen the butt, hips and low back.
Hang Power Clean – A basic barbell power movement, the Hang Power Clean is used in this cycle to build explosive power in the hips and legs.

In addition, this program uses the Bench Press and Push Press, as well as bodyweight exercises like the various pull ups and pushups to train upper body strength.

The power of this program comes through these exercises and simple, but aggressive progression. You will train the Front Squat, Box Squat and Hang Power Clean several times each week, with decreasing reps, but increasing weight.

Required Equipment

This training program can be completed in any commercial gym with basic free weight equipment. Primarily, you’ll need a rack, barbell, and weight plates and plyo boxes.


Sample Training


Objective: Strength/Core

Warm-up: 3 Rounds
60 Second Jump Rope
6x Front Squat @(45/65#)
6x Push Ups
10x Situps
Instep Stretch

(1) 8 Rounds
4x Front Squats
Hip Flexor Stretch

Use the below chart for loading.... Refer to your Front Squat 1RM from SESSION 1

Round                Reps               %1RM
1                         4                     50
2                         4                     60
3                         4                     70
4                         4                     85
5                         4                     85
6                         4                     85
7                         4                     85
8                         4                     85

(2) 5 Rounds
5x Bench Press - Increase load each round until 5x is hard, but doable
3/6x Mixed Grip Pull Ups
5x Shoulder Dislocate

(3) 5 Rounds
30 Second Russian Triangle @ 25#
30 Second Rest

(4) 5 Rounds
30 sec Flutter Kicks
30 sec rest

(5) Foam Roll Legs and Low Back

Objective: Power

Warm-up: 4 Rounds
60 Second Jump Rope
6x Hang Power Clean (45/65#)
6x Pushups
10x Sit-ups
Instep Stretch

(1) 8 Rounds
3x Hang Power Clean
Instep Stretch

Use the below chart for loading.... Refer to your Hang Power Clean 1RM from SESSION 3

Round                Reps               %1RM
1                         3                     50
2                         3                     60
3                         3                     70
4                         3                     85
5                         3                     85
6                         3                     85
7                         3                     85
8                         3                     85

(2) 6 Rounds
3x Loaded Squat Jump @ 55/75#, then immediately....
2x Box Jumps - increase box height each round until 2x is hard, but doable
Foam Roll Hip Flexors

(3) 6 Rounds
2x Jumping Lunges, then immediately ....
15 yard Sprint
Easy walk back to start

(4) Foam Roll Legs and Low Back

Objective: Strength

Warm-up: 4 Rounds
60 Second Jump Rope
6x Front Squats (45/65#)
6x Pushups
6x EO’s
Instep Stretch

(1) 8 Rounds
2x Front Squats
Hip Flexor Stretch

Use the below chart for loading.... Refer to your Front Squat 1RM from SESSION 1

Round                Reps               %1RM
1                         2                     50
2                         2                     60
3                         2                     70
4                         2                     90
5                         2                     90
6                         2                     90
7                         2                     90
8                         2                     90

(2) 8 Rounds
2x Box Squats
Pigeon Stretch

Use the below chart for loading.... Refer to your Box Squat 1RM from SESSION 2

Round                Reps               %1RM
1                         2                     50
2                         2                     60
3                         2                     70
4                         2                     90
5                         2                     90
6                         2                     90
7                         2                     90
8                         2                     90

(3) 6 Rounds
2/4x Pull Ups
6/10x Push Ups
5x 1-Leg Hinge Lift @ 65/85#

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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.