Off-Season Strength for Endurance Athletes


• 6 weeks, 5 days/week
• Designed specifically for endurance athletes to generate more power, build a stronger midsection, and increase durability for an injury-free season
• Best completed in the off-season with no, or little, endurance work
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 6-week strength training program is designed to correct strength imbalances, improve mobility, and build total body strength for endurance athletes.

You will train 5 days per week, ideally Monday through Friday. Take Saturday and Sunday as full rest. There are a total of 30x training sessions.

This is an off-season program designed to be completed alone, with greatly reduced or better, no additional training of your endurance activity.

Program Goals:
– Build relative strength for power generation, durability and overall longevity in your sport.
– Build the eccentric strength and strength endurance in your legs to prepare you for the eccentric loading which occurs during long distance training and descending on runs.
– Build the lactate tolerance and recovery in your legs so you can train harder longer, and recover quicker during breaks.
– Build your core/midsection strength and overall strength to add stability during training and increase overall durability.
– Build your glute medius strength, hamstring strength and landing mechanics to help protect your knees from injury during the racing season.
– Build your legs and lungs and reduce impact on your joints.
– Build durability and functional movement, that is teach your body how to move effectively to reduce chance of injury and increase strength

Required Equipment

- Fully equipped weightroom. This training plan can be completed in any commercial gym
- Stopwatch with interval timer

Sample Training

Obj: Strength

Warm up:
3 Rounds
5x Hinge Lift @ 65#/45#
10x Push ups
10x Air Squats
5x Jump Squats
Pigeon Stretch

(1) 6 Rounds
5x Hinge Lift (increase weight each round until 5x is hard but doable), the immediately...
2x Squat Jumps
5x Y+L @ 2.5#

(2) 6 Rounds
5x Standing Kettlebell or Dumbbell Military Press (increase weight each round until 5x is hard but doable)
5x Renegade Row each arm @ 25#/15#
Instep Stretch

(3) 6 Rounds
3x Mr. Spectacular @ 25#/15# Dumbbells or 12kg/8kg Kettlebells, then immediately
2x Broad Jumps
Foam Roll Lower Back

(4) 4 Rounds
10/10/10 Low Back Complex
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extensions

(5) 2 Rounds
20 Sec Jane Fonda

Obj: Strength

Warm up:
5 Rounds
3x Scotty Bob @ 25#/15#
10x Goblet Squats @ 25#/15# Dumbbell or 12kg/8kg Kettlebell
10x Sit ups
3rd World Stretch

(1) 6 Rounds For Time:
8x Dumbbell Thruster @ 25#/15#
Run 200m

(2) 4 Rounds
8x Weighted Sit ups @ 25#/15#
60 Sec Front Bridge
5x Russian Twists each way @ 35#/25#
8x Poor Man’s Reverse Hyper

(3) 2 Rounds
15x Hamstring Hell
3x Floor Slide
3x Floor Mantis


Warm up:
3 Rounds
30 sec Touch Jump Touch
10x Push ups
HUG Hip Mobility

(1) 10 Rounds
Mini Leg Blaster
45 Sec Rest

(2) 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 Ladder of:

Pull ups
Push ups x 2

Round 1 = 1x Pull up, 2x Push ups
Round 2 = 2x Pull ups, 4x Push ups
Round 3 = 3x Pull ups, 6x Push ups...

(3) 4 Rounds
10/10/10 Low Back Complex
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extensions

(4) 2 Rounds
20 Sec Jane Fonda

Obj: Work Capacity/Core

Warm up:
2 Rounds
400m Run
5x Burpees
Instep Stretch

(1) 3 Rounds, every 2:45
300m Shuttle Run

(2) 4 Rounds
6x Ankles To Bar
20/20 Sec Side Bridge
5x Plate Halfmoons each way @ 25#/15#
10x GHD Back Extensions unloaded

(3) 2 Rounds
15x Hamstring Hell
5x PVC Shoulder Dislocates
3x Shoulder Sweep

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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.