Training Program for Athlete Suffering Arm Injury


• 6-week, 5 days/week
• Designed to keep an athlete fit by training around their injury
• Not a rehab program
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 6-week training program (30x total training sessions) is designed for athletes who suffered an arm injury, and can’t use that limb for training. This program is designed to keep these athletes training hard and in the gym during their recovery. 

This program is not a rehabilitation program or orthopedic program for you injured limb . Instead, it aims to train around your injury by working your good arm, legs, core and lungs/heart. Leave your injured limb alone – only train your uninjured arm.

We’ve found that athletes who are able to train around injuries have higher spirits in general, and seem to recover quicker, and be stronger when they do recover, than athletes to do no training during their recovery. Your injury does not give you an excuse to quit training. We can work around it.

Required Equipment

- Fully equipped weightroom. This training can be completed in any commercial gym.

Sample Training

Session 1
Objective: Strength

Warm Up: 4 Rounds
1x Barbell Complex with a Single Kettlebell/Dumbbell - 8kg/15# (women) 12kg/25# (men), increase load each round until hard but doable
3/3/3 Toe Couch Complex

1)  6 Rounds
4x Walking Lunges - hold Kettlebell/Dumbbell in rack/at chest position - 12kg/25#(women), 16kg/35# (men), increase load until Hard but Doable
2x Floor Angel

2)  6 Rounds
5x Single Arm Kettlebell/Dumbbell Bent Over Row - 12kg/25# (women) 16kg/35# (men), increase load until Hard But Doable
5x Single Arm Kettlebell/Dumbbell Floor Press Bench Press - 12kg/25# (women) 16kg/35# (men), increase load until Hard But Doable
Hip swivel stretch

3)  6 Rounds
5x Single Arm Kettlebell/Dumbbell Clean and Press - 8kg/15# (women) 12kg/25# (men), increase load until Hard But Doable, then immediately ...
2x Squat Jumps - unloaded
3x Unloaded Scarecrow


Session 2
Objective:  Work Capacity

Warm Up: 3 Rounds
200M Run
5x Walking lunges
3x Floor Angel


1) As Many Rounds as Possible in 20 Minutes - 12kg/25# (women) 20kg/45# (men)
20x Single Arm Kettlebell/Dumbbell Swings
10x Single Arm Kettlebell/Dumbbell Front Squats
10x Box Jumps - 20" (women) 24” (men)
Run 200m

3) Core - 4 Rounds
8x One Armed Sit Up - 15# (women), 25# (men)
30 Second Side Plank/Bridge (be careful with injured wrist)
8x Seated Dumbbell Russian Twist -15# (women), 25# (men) - hold in good hand
8x Standing Good Mornings (unloaded or hug a 15# Rubber Plate)

4) Durability - 3 Rounds
3x George
Foam Roll Quads
30x Shoulder Hand Jobs - unloaded


Session 3

Objective: Strength

Warm Up:

4 Rounds
10x Walking Lunges - unloaded
10x Kettlebell/Dumbbell Swings - 12kg/25# (women), 20kg/45# (men)
10x Air Squats
10x Single Arm Strict Shoulder Press - 8kg/15# women, 12kg/25# men
3x Floor Angel

1) 6 Rounds
4x Bulgarian Split Squats - 15# (women) 25# (men) hold dumbbell in your good hand, increase load until Hard but Doable
3x Shoulder Sweep

2) 6 Rounds
5x One Armed Dumbbell Bench Press - 25# (women) 35# (men), increase load until Hard but Doable
5x Single Arm DB Row - 25# (women) 35# (men), increase load until Hard but Doable
Pigeon Stretch

3) 6 Rounds
5x  Single Arm Dumbbell Thruster - 20# (women), 35# (men), increase load until Hard but Doable
3x  Squat Jumps
20x Jane Fonda - alternate each round
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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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This Plan is one of 200+ plans included in the Athlete's Subscription.