Operator Apollo


• 5 day/week, 6-Week cycle (30 Total Training Sessions)
• Emphasizes strength, sprint-based work capacity, loaded running, and unloaded, easy runs which push to 10 miles.
• Also trains TAC SEPA and Chassis Integrity
• No rucking in this cycle.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Apollo is a 5 day/week, 6-Week cycle which pares down Hector’s TAC SEPA, Chassis Integrity and Rucking to a greater emphasis on sprint-based work capacity, loaded running, and unloaded, easy runs which push to 10 miles.

Here is the weekly schedule:

Monday: Total Body Strength, TAC SEPA
Tuesday: Work Capacity Sprints, unloaded run
Wednesday: Total Body Strength, Chassis Integrity
Thursday: Work Capacity Sprints, loaded run (25# vest or IBA)
Friday: Long, Easy Run, 8, 10 or 12 miles

Strength Work:
Apollo’s strength work will have a total body focus – Monday and Wednesday’s big lifts are total body exercises such as Curtis P’s, heavy Thrusters, Craig Specials and Double Eagles. As well, you’ll perform heavy sets of 3-reps eccentric pull ups. Two times during this cycle, men will perform a max rep pull up assessment at 25# (vest or back pack). You’ll use your assessment total to load your eccentric pull ups. My goal here is to improve pulling strength with heavy eccentrics, as opposed pull up strength endurance which would come form higher reps of unloaded pull ups. Over the course of the cycle, your eccentric pull up load will increase.

Work Capacity:
We move away from Hector’s gym-based multi-modal work capacity efforts to track or parking-lot based, sprint work. For the first 3 weeks you’ll conduct 100m sprint repeats unloaded. The last 3 weeks of the cycle you’ll move to 60m sprint repeats in a 25# weight vest or your IBA.

No rucking this cycle – somewhat of an unload – but you’ll do plenty of running, and 30 minutes each week of moderate pace running in a 25# vest or your IBA. We also push the long Friday runs to 10 miles.

TAC SEPA and Chassis Integrity
You’ll still perform agility and chassis integrity this cycle – but 1/2 the volume from Hector.

– Rob Shaul

Required Equipment

  • Fully-equipped functional fitness gym including barbells, dumbbells, racks, bumpers, plyo boxes and sandbags (40/60/80#)

  • Stop Watch

  • Recommended: GPS watch to help with long run distances

Sample Training

Obj: Strength, TAC SEPA

Warm Up:
3 Rounds

  • 5x Curtis P @ 45#

  • 10x Sit Ups

  • Instep Stretch

(1) 40-Foot Sandbag Toss and Chase for Time @ 60/80#

(2) Max Rep Pull ups @ unloaded/25#

(1) 6 Rounds

  • 2x Curtis P -Increase load each round until 2x is hard, but doable

  • 3x Eccentric Pull ups (Use your max reps from part (2) above, see loading from Week 1 below)

  • Hip Flexor + Pigeon Stretch

(2) 4 Rounds

  • Sprint/Low Crawl Agility Drill

  • Rest 45 Seconds

(3) 4 Rounds in 25# Weight Vest or IBA + 10# Sledge

  • Sprint/Low Crawl Agility Drill

  • Rest 45 Seconds

(4) 4 Rounds

  • Half Box Plus Drill

  • Walk Back to Start

(5) 4 Rounds in 25# Weight Vest or IBA + 10# Sledge

  • Half Box Plus Drill

  • Walk Back to Start

(6) 2 Rounds

  • Ham Mobility Drill


Obj: Work Capacity, Endurance

Warm Up:
4 Rounds

  • 5x In-Place Lunges

  • 10x Push Ups

  • 10x Sit Ups

  • Run 100m

  • Instep Stretch

(1) 16 Rounds

  • 100m Sprint every 50 Seconds

(2) Run 30 Minutes, Easy Pace


Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds

  • 8x Goblet Squat @ 12/16kg

  • 4x Scotty Bob @ 25#

  • 8x EO’s

  • Hip Flexor Stretch

(1) 40-Foot Sandbag Toss and Chase for Reps @ 60/80#


(2) 6 Rounds

  • Double Eagle

  • 3x Eccentric Pull Ups (Use your max reps from Session 1, see loading  from Week 1 below)

  • 5x Shoulder Dislocate

(3) 20 Minute Grind ….

  • Sandbag Pickup and Carry @ 60/80#

  • 5x Kneeling Slasher to Halo @ 12/16kg

  • 5x 1-Sided Dead Lift @ 20/35#

(4) 2 Rounds

  • HAM Mobility Drill


Obj: Work Capacity, Endurance

Warm Up:
4 Rounds

  • 5x In-Place Lunges

  • 10x Push Ups

  • 10x Sit Ups

  • Run 100m

  • Instep Stretch


(1) 16 Rounds

  • 100m Sprint every 50 Seconds

(2) Run 30 Minutes, Easy Pace wearing IBA or 25# Weight Vest



Obj: Endurance

(1) Run 8 Miles, Easy Pace

Easy = you’re able to speak in complete sentences


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Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


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The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

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MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

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- Rob Shaul, Founder


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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.

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Email: rob@mtntactical.com

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