• 6 Week, 5 Days/week, 30x Total Sessions
• Trains Strength, Work Capacity, Chassis Integrity, Endurance, TAC SEPA in equal proportions
• Strength work is bodyweight-focused
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


SWAT/SRT H&K Overview

“H&K” is the fourth in our 4-plan “gun maker” series of training plans for full time Law Enforcement SWAT and SRT team members.

This is a 6 week, 5 day/week training cycle for a total of 30x training sessions.

H&K deploys our most recent iteration of fluid periodization, and trains the 5 fitness attributes of SWAT/SRT athletes concurrently:

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

H&K is a “balanced cycle” and trains these 5 fitness attributes in generally equal proportions.

Strength – H&K steps away from heavy strength work to focus to train bodyweight strength. Monday’s bodyweight work deploys assessments in weeks 1 and 4, on body armor dips (men)/hand release push ups (women) and body armor pull ups (men)/chin ups (women). Monday’s lower body work deploys unloaded full and mini leg blasters.

Wednesday’s bodyweight strength work deploys our “bodyweight” complex methodology where we group three bodyweight exercises in the same circuit. Often two or more of the exercises have an explosive component and we want athletes to move immediately from exercise to exercise.

Work Capacity – You’ll train work capacity two times per week during H&K, – back to back on Wednesdays and Thursdays. Wednesday’s efforts will be 20 minutes loaded, “strength cardio” interval work including 20 rounds of 30 second 1-arm dumbbell/kettlebell clean and press, and 30 seconds rest. Wednesday’s you’ll complete the same AMRAP circuit each week …. sandbag getups + a 50m shuttle with the sandbag … but each week’s effort will increase in duration. You’ll begin at 10 minutes, and finish at 15 minutes.

Endurance – H&K’s endurance work is focused on improving your aerobic base. We use unloaded runs, unloaded step ups and a combo of runs and step ups, at an easy pace, to train endurance.

TAC SEPA – Split between two types of events – multi-level agility and sprints/shuttles. You’ll complete drills unloaded first, and then loaded in your IBA or 25# weight vest.

Chassis Integrity – Both Wednesdays’ and Friday’s you’ll complete long grinds of a total body, rotation, anti rotation and extension (low back) midsection exercise.

Here is your weekly schedule:

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

Required Equipment:

  • Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60#).
  • Sprinting area for shuttles – 25m. These can be outside.
  • Stop watch with countdown interval timer.

Common Questions:

What if I miss a training session or have to skip a day?
Regardless of your training schedule, don’t skip ahead in the training plan. These sessions build upon one another, and need to be completed in order. Start again where you left off.

Unfamiliar Exercises?
All unfamiliar exercises can be found at our Exercise Page.

What if I can’t complete the work capacity efforts at the prescribed loading?
Drop load as needed to make the prescribed reps in the prescribed time intervals. Be smart.

What if I don’t have a piece of equipment or fully equipped gym?
Be resourceful. Many of the prescribed barbell exercises can also be completed with their dumbbell/kettlebell versions. If you can’t create a good exercise substitution, you can always email rob@mtntactical.com for help.

What if I have more questions?
Email rob@mtntactical.com


Required Equipment

Required Equipment:

  • Fully-equipped functional fitness gym including racks, barbells, bumper plates, plyo boxes, dumbbells or kettlebells, sandbags (40/60#).

  • Sprinting area for shuttles - 25m. These can be outside.

  • Stop watch with countdown interval timer.

Sample Training


Obj: TAC SEPA, Strength Assessment

Warm up:

3 Rounds

  • 10x Squats

  • 5x Box Jumps @ 20”

  • 5x Hand Release Push ups

  • 10x Situps

  • Instep Stretch, Lat + Pec Stretch


(1) 5 Rounds

  • TAC SEPA - 75m Shuttle

Rest 60 Seconds

(2) 5 Rounds

  • Repeat Part (1) wearing IBA or 25# Weight Vest

(3) Max Dips (men), wearing IBA or 25# Weight Vest in 60 sec. Max Hand Release Push Ups (women) wearing vest/IBA  in 60 Sec.

(4) Max Rep wearing IBA/25# vest…

Pull Ups (men) or Chin Ups (women) in 90 sec.


(5) 4 Rounds Wearing IBA/25# Vest

  • 40% Max Rep Dips (men) or Hand Release Push Ups (women)

  • 40% Max Rep Pull Ups (men) or Chin Ups (women)

  • Hip Flexor Stretch

(6) 2 Rounds

  • Full Leg Blaster

  • Rest 60 Seconds

(7) 6 Rounds

  • Mini Leg Blaster

  • Rest 30 Seconds


You can stop and rest during the timed events. Just keep working the entire time and get as many reps as possible.

Rest as needed between events, but no longer than 3 minutes. Dips - pause at the top and bottom of every rep.



Obj: Chassis Integrity, Endurance


(1) 20 Minute Grind…

  • 3x Sandbag Clean @ 40/60#

  • 3x Kneeling Plate Halfmoon @ 25/35#

  • 6x Standing Russian Twist @ 10#

  • 6x Good Mornings @ 45#

(2) Run 4-Miles, Easy Pace



Obj: TAC SEPA, Work Capacity

Warm Up:

3 Rounds

  • 10x Squats

  • 5x Box Jumps @ 20”

  • 5x Hand Release Push ups

  • 10x Situps

  • Instep Stretch, Lat + Pec Stretch


(1) 5 Rounds

  • TAC SEPA - Under/Over/Under Agility Drill

  • Rest 45 Seconds

(2) 5 Rounds

Repeat (1) wearing 25# Weight Vest or IBA

(3) 20 Rounds

  • 30 Seconds. 1-Arm Clean + Push Press Right Arm

  • 30 Seconds Rest

  • 30 Seconds. 1-Arm Clean + Push Press Left Arm

  • 30 Seconds Rest

Loading: Men use a 45# dumbbell or 20kg Kettlebell. Women use a 25# Dumbbell or a 12kg Kettlebell.

(4) 5 Rounds Wearing IBA/25# Vest

  • 40% Max Rep Pull Ups (men) or Chin Ups (women)

  • 10x EO’s

(5) Foam Roll Legs/Low Back


Use SESSION 1 Max Rep Pull Ups/Chin Ups for Part (4) percentage.



Obj: Strength, Endurance

Warm Up:

  • 5x In-Place Lunges

  • 5x Push Ups

  • 5x Box Jumps @ 20”

  • 3/5x Chin Ups

  • 5x EO’s

  • Instep Stretch


(1) 6 Rounds

  • 4x Squats

  • 4x Squat Jumps

  • 4x Jump Lunges

  • Hip Flexor Stretch

(2) 6 Rounds

  • 2/3x Pull Ups

  • 2/3x Eccentric Pull Ups

  • 3x Jumping Pull Ups

  • Lat + Pec Stretch

(3) 6 Rounds

  • 4x Squat Jumps

  • 3x Clapping Push Ups

  • 2x Burpees

  • Pigeon Stretch

(4) 10 Minute AMRAP

  • 5x Sandbag Getup @ 40/60# (alternate shoulders each round)

  • 50m Shuttle with Sandbag (down 25m, back 25m)

(5) Foam Roll Legs/Low Back


Parts (1)-(3): Work rapidly from exercise to exercise - no break. The stretch in each circuit is your “working rest” between rounds.



Obj: Chassis Integrity, Endurance


(1) 20 Minute Grind

  • 6x Sandbag Getups @ 40/60#

  • 6x Band Rotation

  • 6x 1-Sided Dead Lift @ 10/20#

  • 15/15 Standing Founder

(2) 750x Step Ups, Easy pace.

Show More

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


Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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