Single Limb Strength Training Plan


• 4 weeks, 4 days/week
• Unilateral strength development with dedicated midsection work
• Individually scaled to your fitness level


This 4-week program is designed specifically to train unilateral strength, meaning each side of the body will take turns doing the lifting for each movement. This is an upper and a lower body strength training program.

In addition, it will hammer your mid section and has a strong work capacity component.

The single limb strength component of the program is is assessment based, and the follow on progressions are based upon your assessment results. In this way the program automatically scales to the incoming fitness level of the individual athlete.

Weekly schedule:
Monday: Single-Limb Strength Work, Core Strength (Weeks 2, 4)
Tuesday: Work Capacity
Wednesday: Single-Limb Strength Work, Core Strength
Thursday: Single-Limb Strength Work, Work Capacity, Core Strength

Required Equipment

Any commercial gym will have the equipment you’ll need:
- 15-17” Bench for Step-ups. 1-Leg Box Squats, and Bulgarian Split Squats (a Bench Press bench will work fine)
Pull-up Bar
- 15/25# DB for Bulgarian Split Squat
- 45# bar
- 2x 10# plates (rubber or iron)
- 25/35# Plate (rubber or iron)
- 25/35# DB
- PVC Pipe or broom handle for Shoulder Dislocates
- 35/45# KB for KB Swings
- 20/24” Box for Box Jumps
- 25m of space for Shuttle Sprints
- Ab Wheel (or a bar with 5-10# metal plates works)
- Foam roller
- Chalk or tape to make a square for the 4-Square Drill

Sample Training

Objective: Single-Limb Strength, Core Strength

Warm-up: 4 Rounds
4-Square Drill
5x 1-Leg Box Squats @ 15” Box
10x Push Ups
10x Sit-ups
Instep Stretch

(1) Max Reps in 30 seconds for each leg ....
1-Leg Box Squat holding 10# Plate @ 15” Box
1-Leg Bulgarian Split Squat @ 15/25# Dumbbells

1-Leg Hinge at 65/85#


(2) Max Reps in 60 seconds for ....
Seated Russian Twist @ 25/35# Plate
Sit-ups holding dumbbell to chest @ 25/35#
Ab wheel for Reps


(3) Max Reps in 60 seconds for ....
Alternating Dumbbell Bench Press @ 25/35#
Renegade Row @ 25/35#


(4) 3 Rounds
5x Shoulder Dislocate
3x Ride it Down
Foam Roll Quads

Objective: Work Capacity

Warm-up: 4 Rounds
4-Square Drill
10x Air Squats
4x25m Shuttle
10x Push Ups
Instep Stretch

Goblet Squat @ 35/45#
Alligator Push up
Box Jump
Slasher @ 25/35# Dumbbells
40-foot Shuttle

Rest 3-5 Minutes

(2)10 Rounds
30 Second Kettlebell/Dumbbell Swing @
35/45# Dumbbells
30 Second Rest

(3) 4 Rounds
3x Squat to Stand
3x Shoulder Sweep
Foam Roll Quads and Low Back

Objective: Single-Limb strength, Work Capacity, Core

Warm-up: 4 Rounds
4-Square Drill
5x Walking Lunges
10x Push Ups
10x Sit-ups
Instep Stretch

(1) 6 Rounds
4x Walking Lunge - increase load each
round until 4x is hard, but doable
3/6x Mixed Grip Pull Ups
5x Shoulder Dislocate

(1) 6 Rounds
4x Standing Alternating Military Press -
increase load each round until 4x is hard, but doable
4x DB Bent Over Rows - increase load until
4x is hard but doable
Hip Flexor Stretch

(3) 600x Step ups or Run 4 Miles, Moderate Pace

(4)Foam Roll Quads and Low Back
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Fitness Programming Focused on
Mission-Direct Performance

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.


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