The primary focus of this 8-Week Training Plan is increased strength, but it also includes short, intense, work capacity efforts, as well as high emphasis on core strength strength, mobility, and durability – hallmarks of MTI programming.
This design program is based on a super successful strength training cycle we first deployed with our tactical lab rats in 2013. In the years since we’ve deployed Rat 6 progression multiple times in our programming for mountain and tactical athletes.
You will train 5 days/week for a total of 40 training sessions. The intention is that Monday through Friday are are training days. Saturday and Sunday are rest days.
This is the third version of this plan, update Spring, 2017.
This is a percentage of 1RM-based strength training program build around the following 6x Strength Exercises:
- Bench Press
- Front Squat
- Military Press
- Squat Clean
- Hinge Lift or Box Squat
- Power Clean
- Monday Strength
- Tuesday Strength
- Wednesday Short Work Capacity and Core
- Thursday Strength
- Friday Short Work Capacity and Core
How long should the training sessions take?
Around 60 minutes. Some of these sessions will run short – around 45 minutes. Some may take up to 75 minutes.
How Should I Work up to my 1 Repetition Maximum?
Bench Press, Military Press, Front Squat, Hinge Lift or Box Squat – After the warm up, load up the barbell with a weight you can lift 5x. Then add weight, and complete 3x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.
Squat Clean and Power Clean – After the warm up, load up the barbell with a weight you can lift 3x. Then add weight, and complete 2x reps. Then add weight and start doing singles, adding weight rapidly until you reach your 1 Rep Max (1RM). Record your 1RM.
Use Common Sense – Be smart and safe while working up to your 1RM. Don’t risk injury. Be smart and safe. And don’t linger – you need to complete each session in 45-60 minutes.
How long should I rest between Rounds and Circuits?
The strength circuits (Monday/Tuesday/Thursday) each include a stretch or durability exercise. Consider the stretch or mobility exercise your rest between rounds. There is no more rest between circuits more then what is required to change equipment and load barbells. Understand the strength circuits are not mini CrossFit-like WODs. Work briskly, not frantically.
Wednesday and Friday’s training sessions include Core Circuits. Don’t sprint through these. Work briskly, not frantically.
What if I can’t keep up the Monday to Friday Training Schedule?
If for any reason you cannot keep this Monday-Friday training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take two days a week, ideally together, as total rest.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men.
Are loads given for both Kettlebells and Dumbbells?
Yes, for example “5x Swings at 20kg/45#” means 5x Swings with a 20kg kettlebell or 45# dumbbell.
What if I don’t have access to kettlebells or dumbbells?
Don’t worry about it – they can be used interchangeably. The plan calls for dumbbels – here is a conversion for kettlebells:
Kettlebell / Dumbbell
8kg / 15#
12kg / 25#
16kg / 35#
20kg / 45#
24kg / 55#
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
**Note – in our experience, this program will make you hungry. Listen to your body – and eat! – Eat clean, but eat!
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
This training program can be completed in a commercial gym, with basic free weight equipment, but it is much easier to complete the program using Olympic weight lifting equipment, especially rubber bumper plates for the Squat Clean and Power Clean exercises.
If you are working in a commercial gym without access to a lifting platform and bumper plates, you can still complete this program by making the following exercise substitutions:
- Substitute Hang Squat Clean for the Squat Clean
- Substitute Hang Power Clean for the Power Clean
Fitness Programming Focused on
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.