Mountain Base Atalanta


• 6 Week, 5x Day/Week Training Plan. 30x Total Training Sessions
• Trains strength, work capacity, mountain endurance, chassis integrity and climbing fitness concurrently
• 4th and final plan in our “Greek Heroine” series of Mountain Base plans
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Mountain Base Atalanta is the fourth and final in our Mountain Base “Greek Heroine.”

These plans deploy our most recent evolution of “Fluid Periodization” and train the five elements of mountain athlete “base” fitness concurrently: relative strength, work capacity, chassis integrity, endurance (running, uphill hiking) and climbing fitness.

Atalanta is a “balanced” cycle in the sense that all 5 attributes are trained in nearly equal proportions.

Strength – Atalanta’s strength work hinges around “back squats” and our version of “Super Squats” progression. If you’ve never done Super Squats before – you’re in for quite an experience! “Super Squats” is 20x reps of a percentage of your 1 Rep Max with 3 deep breaths between each rep. The barbell remains across your shoulders the entire time, and the result is a 3-5 minute total effort. Super Squats is one of the most efficient strength progressions we’ve come across.

You’ll also train upper body strength. Atalanta includes an assessed and progressed pull up work, and upper body pressing work. As well – our Chassis Integrity work is strength and strength endurance training for your “mountain chassis” – knees to shoulders.

Work Capacity – Alternates between a hard, intense, gym-based 10-minute density effort and a longer, 20-25 minute effort which combines light lifting and step ups or a run.

Endurance – Atalanta’s endurance work deploys two modes and intensities. The first, on Wednesdays, is an intense, combined, relatively short (24-30 minute) step up and 25m shuttle effort. After completing an assessment, you complete intervals of step ups and shuttles based on your assessment results.

Friday’s is a moderate uphill hiking under load effort which progresses across the cycle in distance – specifically vertical feet. You’ll begin by hiking uphill 2000 vertical feet, and finish at 3000.

Climbing – Atalanta’s climbing fitness is focused on strength. You’ll complete short, but hard, hang board and campus board intervals.

Here is the weekly schedule:

  • Monday – Work Capacity, Chassis Integrity
  • Tuesday – Super Squats, Upper Body Strength (pull ups included), Climbing Fitness
  • Wednesday – Endurance (step ups + shuttles), Chassis Integrity
  • Thursday – Super Squats, Upper Body Strength (pull ups included), Climbing Fitness
  • Friday – Endurance (uphill hiking under load)

– Rob Shaul

Required Equipment

Atalanta is designed to be completed in any commercial climbing/bouldering gym which also has a general fitness area including a set of dumbbells or kettlebells, rack, barbell, pull up bar, etc.

If equipment issues arise, please email and I'll help with substitutions.


Sample Training


Obj: Work Capacity, Chassis Integrity

Warm Up:

4 Rounds

  • 5x Power Clean @ 65/95#

  • 5x Wallking Lunge

  • 10x Push Ups

  • Instep Stretch


(1) 10 Rounds … Every 60 sec:

  • 3x Power Clean @ 85/115#

  • 3x Box Jump @ 24”

  • 3x Burpees

(2) 20 Minute Grind

  • 6x Sandbag Clean Toss & Chase @ 40/60#

  • 3x Standing Keg Lift @ 40/60

  • 6x 1-Sided Dead Lift @ 15/25#

(3) 3 Rounds

  • Hip Flexor + Instep + Pigeon Stretch

  • Foam Roll Legs/Low Back



Obj: Strength, Climbing Fitness


  1. Work up to 1RM Back Squat

Record 1RM

(2) 1 Round

20x Back Squat @ 65% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(3) Max Reps Pull Ups

Record Max Reps

(4) 6 Rounds

  • 5x Scotty Bobs @ 15/25#

  • 35% Max Rep Pull Ups

  • 5x Shoulder Dislocate

(5) Hang Board Primary Position Complex at 5 Sec work, 10 sec rest.

(6) 5 Rounds

  • 60 Sec Campus Board Constant Movement

  • 60 Sec Rest

(7) 2 Rounds

  • Foam Roll Legs, Low Back

  • Ultimate Elbow Stretch


If you managed 3 or less max pull ups today, do 3x negatives for part (4) and for the remaining pull up progressions until we re-asses.



Obj: Endurance Speed over Ground, Chassis Integrity

Warm Up:

3 Rounds

  • 10x Squats

  • 10x Push Ups

  • 10x Situps

  • Run 100m

  • Instep Stretch


(1) 24 Min AMRAP

  • 25x Step Ups at 20”

  • 6x 25m Shuttle Lengths

Record Final Rounds - Include Half Rounds

(2) 7 Rounds

  • 20 Sec Hinge Lift @ 65/95#

  • 10 Sec Rest

  • 20 Sec Swings @ 16/20kg

  • 10 Sec Rest

  • 20 Sec Ab Wheel

  • 10 Sec Rest

(3) 2 Rounds

  • Hip Flexor + Instep + Pigeon + Frog Stretch

  • Foam Roll Legs/Low Back


Part (1) is serious effort. Our lab rats managed 11-13 rounds.


Obj: Strength, Climbing Fitness

Warm Up:

3 Rounds

  • 6x Back Squat @ 40/50/60% 1RM

  • 6x Hand Release Push Ups

  • 6x EO’s

  • Instep Stretch


(1) 1 Round

20x Back Squat @ 65% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(2) 6 Rounds

  • 35% Max Rep Pull Ups

  • 5x Kneeling Curl to Press - increase load each round until 5x is hard, but doable.

  • Lat + Pec Stretch

(3) Hang Board Primary Position Complex at 5 Sec work, 10 sec rest.

(4) 8 Rounds

  • 15 Sec Campus Board Rapid Movement

  • 15 Sec Shake

  • 15 Sec Campus Board Rapid Movement

  • 15 Sec Shake

  • 60 Sec Rest

(5) 2 Rounds

  • Foam Roll Legs, Low Back

  • Ultimate Elbow Stretch


Obj: Uphill Climbing Endurance, Downhill Running Fitness


(1) Hike 2000 vertical feet, Moderate Pace, Run down

Load: 3 Gallons of Water (approximately 25#)

Moderate = Comfortable but not easy.

Note: If possible, dump water at the top and run down unloaded.


You likely won’t have a 2000 foot hill to hike. You can do laps … i.e. up/down, up/down, etc. It’s important you get in 2000 vertical feet.

If you have no easy way to measure vertical feet, hike for 60 minutes.

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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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