• 6-week, 4-5 days/week, 24-30x Session Training Cycle
  • Lower and Total Body gym-based strength training
  • Upper body Hypertrophy (mass) training
  • Multi-modal and sprinting-focused work capacity
  • Chassis integrity and Tactical Speed, Explosive Power and Agility (TAC SEPA)
  • With Tequila, we pull back some on the TAC SEPA and increase emphasis on upper body hypertrophy
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.



LE Officer Tequila continues to deploy our latest iteration of fluid periodization for LE athletes.

This 6-week, 4-5 day/week, 24-30x Session Training Cycle combines gym-based strength for lower and total body, strength and hypertrophy for upper body, multi-modal and sprinting-focused work capacity, chassis integrity and Tactical Speed, Explosive Power and Agility in the same cycle.

With Tequila, we pull back some on TAC SEPA and increase emphasis on upper body hypertrophy.


Monday: Upper Hypertophy and Chassis Integrity
Tuesday: Tactical Speed, Explosive Power or Agility work, Total Body Strength
Wednesday: Upper Hypertrophy, Work Capacity
Thursday: Lower Body Strength, Chassis Integrity
Friday: Athlete’s Choice – Total Rest or 2-4 mile easy recovery run
Saturday& Sunday: Total Rest


What about stretching?
Mobility work is included in the warm ups, and athletes can stretch and foam roll after running, however, overall strength and fitness is emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.

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.

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!

– Rob Shaul

Required Equipment

  • Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes and sandbags (40/60/80#)

Sample Training

Below is Week 1 from this Training Plan


Obj: Upper Hypertrophy, Chassis Integrity

Warm Up:
3 Rounds
3/5x Pull Ups
5/10x Bar or Bench Dips
12/15x Push Ups
5x Walking Lunges
Instep Stretch
3x Shoulder Dislocates

(1) 6 Rounds
Gorilla Complex - Increase load each round until hard but doable
5/10x Chin ups - use a band for assistance if necessary
Lat + Pec Stretch

(2) 20 Minute Grind
6x 1-Sided Dead Lift @ 15/25# on barbell
6x Slasher @ 16/20kg or 35/45# Dumbbell
3x Standing Plate Half-moon @ 25/35#

(3) Foam Roll Legs/Low Back/Upper Back


Obj: TAC SEPA, Total Body Strength

Warm up:
3 Rounds
10x Goblet Squats @ 8/12kg
10x Weighted Situps @ 25#
4x 40-foot shuttle
Instep Stretch

(1) 6 Rounds Every 30 Seconds
25m Sprint

(2) Repeat (1) in 25# Vest/IBA

(3) 7 Rounds
2x Craig Special - Increase load each round until 2x is hard, but doable, then immediately ….
2x Explosive Squat Jump
Hip Flexor Stretch

(4) Foam Roll Legs/Low Back/Upper Back


Obj: Upper Hypertrophy, Work Capacity

Warm Up:
3 Rounds
8x Incline Bench Press @ 45/95#
2/3x Pull Ups
8x Walking Lunges
5x Shoulder Dislocate
Instep Stretch

(1) 5 Rounds
13x Incline Bench Press - increase load each round until 13x is hard, but doable
13x Bent Over Row - increase load each round until 13x is hard, but doable
Hip Flexor Stretch

(2) 15-10-5 for Time
Power Cleans @ 65/95#

** Rest 3-5 Minutes

(3) 8 Rounds, Every 75 Seconds…..
150m Shuttle Sprint
(6x 25m lengths)

(4) Foam Roll Legs/Low Back/Upper Back


Obj: Lower Body Strength, Chassis Integrity

Warm up:
3 Rounds
8x Back Squat @ 65/95#
4x Scotty Bobs @ 25#
Instep Stretch

(1) 7 Rounds
4x Back Squat - increase load each round until 4x is hard but doable, then immediately
2x Squat Jumps - be explosive!
Pigeon Stretch

(2) 15 Minute Grind ….
15/15 Standing Founder
15x Swings @ 12/16kg
15/15 Kneeling Founder
15x GHD or Face Down Back Extension

(3) Foam Roll Legs/Low Back


Obj: Recovery or Total Rest

(1) Run 2-4 miles, easy, recovery pace
Total Rest

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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.

Email: rob@mtntactical.com

Athlete’s Subscription Package

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This Plan is one of 200+ plans included in the Athlete's Subscription.