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Military On-Ramp Training Plan


• 7-Week Plan, 5 days/week. Week 7 is an assessment and unload week.
• Designed for reasonably fit military athletes who want to build to MTI’s Operator Sessions, selection training plans, etc.
• Plan trains bodyweight strength, dumbbell strength, barbell strength, work capacity, chassis integrity and military endurance (running, ruck running) concurrently.
• This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Product Description

This is a 7-week training plan which concurrently trains bodyweight, dumbbell, and barbell, strength, military endurance (running, ruck running), work capacity and Chassis Integrity (MTI’s functional core/midsection training).

This OnRamp Plan is specifically designed to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness.

This program program is progressive in nature. It increases in difficulty and intensity as the athlete works through it’s 7 weeks.

The program also deploys multiple bodyweight strength and running assessments and uses the assessment results for follow-on progressions. In this way the program keeps pushing athletes as their fitness improvems.


  • Monday: Bodyweight Strength, Work Capacity (sprint intervals)
  • Tuesday: Dumbbell Strength, Chassis Integrity
  • Wednesday: Ruck Run (begins at 3 miles/25# and builds to 3 miles/65#)
  • Thursday: Strength, Work Capacity (gym-based, multi-modal)
  • Friday: Endurance (3 mile run assessment or 1 mile intervals based on the most recent assessment)

Common Questions: 

What equipment is required?

  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 65# of filler/load
  • Stop watch
  • Foam Roller

Who is this plan appropriate for?
Reasonably fit military athletes who want to build their fitness to be able to complete MTI’s Operator Sessions and plans built from these, as well as MTI’s Selection Training Plans.

I think I’m “reasonably” fit, but how do I know I’m ready for this plan?
Click the “Sample Training” tab to see the first full week of programming. Try it. If you survive, you’re ready. If not, complete the Bodyweight Foundation Program first, then come back to this plan.

How long do the training sessions last?
– Monday, Tuesday, Thursday and Friday’s sessions are all designed to be completed within 60 minutes.
– Wednesday’s Ruck Run may push past 60 minutes, depending upon your pace.

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 “Increase load rapidly each round until hard but doable” mean?
Exactly what it says. Don’t over complicate it. The aim is to use the first 3 rounds of the exercise as a rapid warm up, and complete the last three at the “hard but doable” load. For example, below is how I would work up to 5x Walking Lunge:

6 Rounds
5x Walking Lunge – increase load rapidly each round until 5x is hard but doable.

Round   Load
1           16kg
2           20kg
3           24kg
4-6        28kg

What does “Grind” mean, exactly, for the Chassis Integrity training in the plan?
“Grind” through the circuit for the prescribed time. Work briskly, but not frantically.

The prescribed load says 65#. Does that mean both the barbell and the plates or just the plates?
Generally, both the barbell and the plates. Exceptions are for Standing Russian Twists and 1-Sided Dead Lifts, where the prescribed load refers just to the plates.

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.

Where do I find unfamiliar exercises?
On our “Exercises” page HERE

What about nutrition?
See our Nutritional Guidelines HERE.

What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.

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.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

This is the second version of this training program, updated in March 2017.


Questions? Email

Required Equipment

Barbell/Bench/Squat Rack with the ability to load heavy for squats and bench press, Dumbbells, Pull up bar, Stopwatch with a timer (Timex Ironman is best). This program is designed to be completed in any commercial gym.


I just want to tell you that your on ramp program is great. I was sedentary for about 2 years and the program benefitted me in every way. I lost 12 pounds and I followed your nutrition program. I look forward to doing your BW program!

Sample Session

Below is Week 1 from the training plan:



Obj: Bodyweight Strength, Work Capacity

Warm Up:

3 Rounds

  • 8x Push Ups

  • 8x Sit Ups

  • 4x Box Jumps

  • Run 100m

  • Instep Stretch


(1) Bodyweight Strength Assessment

*** Rest 2-3 Minutes Between Events

(a) Max Rep Hand Release Push Ups in 60 Seconds
(b) Max Rep Pull Ups
(c) Max Rep Box Jumps @ 20” in 60 Seconds.


(2) 4 Rounds

  • 30% Max Rep Hand Release Push Ups

  • 30% Max Rep Box Jumps @ 20”

  • 30% Max Rep Pull Ups

  • Hip Flexor Stretch

(2) 6 Rounds

  • 150m Shuttle every 1:15

Part (1) see the MTI Exercises Tab for unfamiliar exercises. Note on the Box Jumps … jump up, stand to full hip extension, and step off.

Part (2) Use today’s assessment results to find your rep count for this circuit. For example, if you performed 21 Hand Release Push ups on the assessment, for Part (2) each round your perform 21 x .3 or 7x Reps. Use the same equation for Pull Ups and Box Jumps.

Part (2): Set 2 cones 25m apart and a repeating countdown timer at 1 min, 15 sec (or use a stop watch) On “go” sprint back and forth between the cones for 6x lengths or 3 round trips. The faster you finish, the more rest you have before the next round begins.


Obj: Strength, Chassis Integrity

Warm up:

3 Rounds

  • 8x Walking Lunges

  • 8x Push Ups

  • 8x Squats

  • Instep Stretch


(1) 6 Rounds

  • 3x Quadzilla Complex @ 15/25#

  • 3x Scotty Bobs @ 15/25#

  • Hip Flexor Stretch for 60 Seconds

(2) 15 Minute Grind

  • 5x Sandbag Toss & Chase @ 40/60#

  • 5x Sandbag Keg Lift @ 40/60#

  • 5x Kneeling Plate Half Moon @ 25/35#

(3) Foam Roll Legs, Low Back



Obj: Loaded Endurance


(1) Ruck Run 3 Miles @ 25#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back


Obj: Strength, Chassis Integrity

Warm Up:

3 Rounds

  • 5x Craig Special @ 45/65#

  • 5x Dumbbell Push Press @ 15/25#

  • 10x Sit Ups

  • Instep Stretch


(1) 6 Rounds

  • 3x Craig Special - increase load rapidly each round until 3x is hard, but doable

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

  • Lat + Pec Stretch

(2) 20 Minutes - As Many Rounds as Possible:

  • 3x Renegade Man Makers @ 15/25#

  • 20x Step Ups

(3) 3 Rounds

  • Hip Flexor Stretch

  • Foam Roll Legs, Low Back


Obj: Endurance

Warm Up:

4 Rounds

  • 8x In-Place Lunges

  • 8x Push Ups

  • 8x Sit Ups

  • Run 100m

  • Pigeon Stretch


(1) Run 3 Miles for Time


(2) 10 Minute Grind

  • 15/15 Standing Founder

  • 15/15 Low Back Lunge

  • 15/15 Kneeling Founder

  • 10x EO’s

(3) 3 Rounds

  • Hip Flexor Stretch

  • Instep Stretch

  • Pigeon Stretch

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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