The six training plans contained within this packet detail 25.5 weeks of training for athletes that are new to training or have been away from it for 3 or more months.
The packet is organized so that each plan will build your fitness for the next.
The six plans, in the order you’ll complete them, are:
(1) Military Onramp Training Plan
(3) RAT 6 Strength Training Plan + (4) Run Improvement Training Plan*
(5) Military Endurance Training Cycle
(6) Operator Ugly Train-Up
*Begin the Run Improvement during Week 5 of RAT 6 so that you finish both at the same time.
Here’s How the Plans will Stack Up over 29 Weeks:
For On-Ramp: 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.
For Bodyweight: Pull up bar, wrist watch with interval timer (Timex ironman is best), 3x Cones to mark lengths for suicide sprints and Shuttle Runs
For Rat 6: 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.
Run Improvement: Only a stop watch and a track or route with known distances are required to perform this program. We’ve found a wrist GPS is a handy tool for measuring both distance and pace and while not required, it’s a good tool which can be used for this plan and many other purposes.
Military Endurance Cycle: – Stopwatch; Running area (track or other) with 2 mile (for the run intervals) and 1 mile (for the ruck intervals) distance; Fully Equipped Weightroom – barbell, rack, plates, etc.; Ruck, weight for Ruck, and 10# sledge hammer, dumbbell or rubber rifle; GPS Watch – this will make interval distance and pacing easier to monitor
Operator Ugly: – Rack, bench, barbell and plates for bench press and front squats; Barbell and plates for Hinge Lift; Sandbag – 60# for women, 80# for men; Cones to mark and space to run 25m shuttle sprints; Individual Body Armor or 25# Weightvest, plus known 3-mile distance; Stopwatch with interval timer
What order should the plans be completed it?
We recommend the order listed above.
– Fully-Equipped Functional Fitness Gym
– 25# Weight Vest or IBA
You can also click on the individual plans above to see the required equipment for each specific training plan.
How long do the training sessions last?
It depends upon the training plan and the specific training session. In general, gym-based sessions last 60 minutes. Endurance sessions (running/rucking) can extend to 2 hours.
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 about nutrition?
See our Nutritional Guidelines HERE.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes – click on each individual training plan above, then click the “Sample Training” tab at the plan product page to see sample training.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?
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.