Operator Hector


•,6-Week Training Plan, 5 days/week, 30x total Sessions

• Deploys our most recent evolution of Fluid Peridizaton

• Trains Strength, Work Capacity, Endurance, TAC SEPA and Chassis Integrity in balanced format

• This training plan is one of the 190+ Plans included with an Athlete’s Subscription.



Hector represents the most recent evolution of our day to day programming for operators and military athletes.

Until Hector, our “Fluid Periodization” methodology deployed a system of cyclic emphasis to train military athlete attributes of relative strength, work capacity, stamina, endurance and durability.

Not only would training cycles have a significant cyclic emphasis, but most training sessions had a single training attribute focus.

Hector marks two significant changes to this approach.

First, it marks our commitment to our most recent thoughts of training attributes for military athletes. There are 5:

  • Relative Strength
  • Work Capacity
  • TAC SEPA (Tactical Speed, Explosive Power and Agility)
  • Chassis Integrity
  • Endurance

TAC SEPA and Chassis Integrity represent two entirely new training attributes. TAC SEPA incorporates tactical speed and athleticism in a systematic way to our programming. Chassis Integrity represents the latest evolution of our core/midsection training approach and focuses on rotational, total and anti-rotation midsection movements, from a standing or kneeling position. It also includes long, focused low back strength and strength endurance training.

We’ve changed from thinking of durability as a training attribute, to an outcome and result of proper, mission-direct fitness program. We still do mobility and other exercises during our training sessions, but see mission-direct fitness as the greatest source of mission durability.

Second, Hector marks a change to our Fluid Periodization methodology. Instead of heavy cyclic emphasis for a specific training attribute, emphasis now is more subtle or non-existent, and the way we develop and incorporate training the different fitness attributes into our training sessions is more “fluid” and holistic. One noticeable change is frequent split sessions, where we’ll train one attribute for the first half the session, and a second attribute for the second half of the session.

“Hector” is a truly “Fluid” cycle which will combine in nearly equal parts strength, work capacity, endurance, Tactical Speed, Explosive Power and Agility (TAC SEPA), and Endurance sessions into a 6-week cycle.


Week 1

  • Monday: Strength, TAC SEPA
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Strength, Endurance (Run)
  • Thursday: TAC SEPA, Work Capacity
  • Friday: Endurance (Run)

Week 2

  • Monday: Strength, Work Capacity
  • Tuesday: TAC SEPA, Chassis Integrity
  • Wednesday: Work Capacity, Endurance
  • Thursday: Strength, TAC SEPA
  • Friday: Endurance (Ruck)



What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

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

Good Luck!

Sample Training

Below is Week 1 from this Training Plan:


Obj: Strength, TAC SEPA

Warm Up:

3 Rounds

  • Barbell Complex @ 45/65#

  • 5x Box Jump @ 20”

  • 5x Push Ups

  • Instep Stretch


(1) 6 Rounds

  • 3x Power Clean -Increase load each round until 3x is hard, but doable

  • 5x Military Press - Increase load each round until 5x is hard, but doable

  • 5x Shoulder Dislocate

(2) 4 Rounds

  • 25m Sprint

  • Walk Back to Start

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

  • 25m Sprint

  • Walk Back to Start

(4) 4 Rounds Each @ 20” Box

  • TAC SEPA Box Jump Lap Complex

(5) Repeat Part (4) wearing 25# Weight Vest or IBA

(6) Foam Roll Quads, Low Back


Obj: Work Capacity, Chassis Integrity

Warm Up:

4 Rounds

  • 5x Sandbag Getups @ 40/60#

  • 5x Push Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch

(1) 10 Minutes for Reps

  • Sandbag Getups @ 60/80#

Record Results

(2) 10 Minute AMRAP

  • Burpee Box Jump + Down/Back/Down Shuttle Sprint

  • Slow Walk Back to Start

(3) 4 Rounds

  • 3x Sandbag Clean @ 60/80#

  • 6x Band Press Out

  • 6x Slasher to Halo @ 16/20kg

(4) Foam Roll Legs/Low Back


Obj: Strength, Endurance

Warm up:

3 Rounds

  • Barbell Complex @ 45/65#

  • Instep Stretch


(1) Work up to 1RM Front Squat

(2) 6 Rounds

  • 2x Front Squat at 85% 1RM

  • 5x Seated Arnold Press - increase load each round until 5x is hard, but doable

  • Hip Flexor Stretch

(3) Run 4 Miles, Moderate Pace, or ....

30 Minute Grind at Moderate Pace:

  • Run 500m

  • 50x Step Ups @ 20"


Hybrid strength/endurance session today. Classic strength with part (1) & (2).

Part (3) - run if you can. If not - do the 30 minutes row/step up grind. My lab rabs couldn't run this morning and I had them complete the grind.


Obj: TAC SEPA, Work Capacity

Warm Up:

4 Rounds

  • 10x Goblet Squat @ 12kg

  • 10x Push Ups

  • 5x Box Jumps @ 20”

  • 10x Sit Ups

  • Instep Stretch


(1) 6 Rounds

  • 3x Explosive Squat Jump @ 40/60# Sandbag, then immediately ….

  • 3x Squat Jumps

  • Hip Flexor Stretch

(2) 6 Rounds

  • 3x Sandbag Toss & Chase @ 40/60#, then immediately …

  • 3x Burpees

  • Lat + Pec Stretch

(3) 4 Rounds

  • Down/Back/Down Shuttle Sprint from Prone

  • Walk back to start

(4) Repeat (3) in 25# Weightiest or IBA

(5) 9 Rounds for Time

  • 9x Power Clean + Push Press @ 65/95#

  • 30x Step Ups

  • 1/3x Pull Ups

“Moderate” = comfortable but not easy


Obj: Endurance


(1) Run 4 Miles, Easy Pace

Easy = you’re able to speak in complete sentences

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1)  Mission Direct

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.


2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

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.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

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. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


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.

Email: rob@mtntactical.com


"Just finished Greek Hero Plan Hector based on Rob and team's recommendations and I am once again hooked on another MTI /MilAth plan. I asked for a plan that would focus on explosive strength in short spaces and they nailed it. I will be continuing the Greek Hero series. MTI God bless you guys. I think it's apparent our military needs help in physical fitness training based on your Q and A posts. I hope you guys get broad recognition for this. Jealous at how fun your job must be.“
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This Plan is one of 200+ plans included in the Athlete's Subscription.