Training Program for Athlete Suffering from Leg 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 some type of leg injury to one leg 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 leg, upper body, core and lungs/heart. Leave your injured limb alone – only train your uninjured leg.

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.

This program is build around single leg exercises (your good leg), upper body exercises, core exercises, and work capacity circuits which hammer your lungs and heart.


Required Equipment

This training program is designed to be completed in any commercial gym, with basic equipment.

Sample Training

Session 1

Objective: Strength

Warm Up:
3 Rounds
5x Single Leg Burpee
10x  Single Leg Box Squat – unloaded 
5x Single Leg Pushup
10x Weighted Sit-ups (25# Men, 15# Women)
Ultimate Shoulder Stretch

1) 6 Rounds
4x Seated Kettlebell Clean to Stand to Press – 8kg/15# or 15# (women), 12kg/25# or 25#(men) increase load until Hard but Doable
3/3/3 Toe Touch Complex

2) 6 Rounds
4x Single Leg Dumbbelll Deadlift  - 25# (women), 35# (men) - increase load until Hard but doable, then immediately ...

4x Single Leg Hops 
3x Mantis

3) 6 Rounds
8x Kettlebell Floor Press – 12kg/25# (women) 16kg/35# (men), increase load until Hard But Doable 
8x Ring Rows or Horizontal Pull Ups
Hip Swivel


Session 2
Objective: Work Capacity

Warm Up:
3 Rounds
10 Single Leg Pushup

10 Sit-Ups

5 Horizontal pull-ups

5x Dislocates

1) As Many Rounds as Possible in 20 Minutes, same load throughout, (12kg/25# Women, 16kg/35# Men)
5x   Seated Kettlebell/Dumbbell Clean to Stand to Press
15x Situps
5x   Single Leg (unloaded) Box Squat (18" Box, or just above knee height)
5x   Single Leg Ring Rows or horizontal pushups

2) Core - 4 Rounds
5x DC Special
30 Sec Single Leg Glute Bridge
10x Standing Good Mornings – unloaded

3) Durability - 3 Rounds
Foam Roll Low Back 
3/3/3 Toe Touch Complex
50x Glute Leg Lift (good leg)


Session 3
Objective: Strength

Warm Up:
3 Rounds
5x Single Leg Push-ups
Row 150 meters or Jump Rope 1 minute (single leg)
Foam Roll Back

1) 6 rounds
4x Single Leg Box Squat to 20" Box or box at knee height (increase until hard but doable, using a dumbbell held in a goblet position or a loaded back pack)
3x floor slide

2) 6 Rounds
5x Seated Dumbbell Row, 25# (women),45#(men), increase until hard but doable
5x Bench Press, 45# (women), 75# (men), increase load rapidly until hard but doable 
30x Glute Leg Lift (good leg)

3) 8 Rounds
4x Seated Mr. Spectacular – 8kg/15# (women) 12kg/25# (men), increase until hard but doable, then immediately ...

2x Single Leg Burpees
Hip Swivel

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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.