• 7 weeks, 5 days/week
  • Gym work: barbell strength training and multi-modal work capacity efforts
  • Speed over Ground Assessed-based improvement for running and rucking
  • Calisthenic Strength Endurance assessment-based improvement for pull ups, push ups and sit ups
  • Good for Military Athletes looking for intense training to make gains across the board – strength, strength-endurance, work-capacity, and endurance (both running and rucking)
  • This training plan is one of the 195+ Plans included with an Athlete’s Subscription.



Valor is an intense 7-week, 5 day/week training program which combines classic barbell and bodyweight strength training, track-based endurance training, and intense, gym-based multi-modal work capacity efforts.

This plan is designed for Military Athletes looking to make gains across the board – strength, work-capacity, Chassis Integrity and endurance. Ir represents the latest evolution of our programming theory.

The focus of the plan’s endurance component is improving speed over ground in military modes – running and ruck-running. The plan deploys 3-mile ruck run and running assessments and 1-mile intervals based on the individual athlete’s assessment results. On Fridays, the plan has you running for distance at a moderate pace.

In addition to aerobic and anaerobic run endurance, the plan also trains bodyweight strength endurance for push ups, sit ups, and pull ups.

The work capacity component of the plan is gym-based and multi-modal. These efforts occur on Monday and Wednesday and have two distinct durations. Monday’s efforts are designed to last around 25 minutes. Wednesday’s three work capacity efforts are each 5 intense minutes long.


Monday: Strength, Work Capacity (20-30 min), Chassis Integrity (most weeks)
Tuesday: 1-Mile Ruck Run Intervals @ 45#
Wednesday: Strength, Work Capacity (3x 5 minute), Chassis Integrity (most weeks)
Thursday: 1-Mile Unloaded Run Intervals
Friday: Gym-Based Endurance progressed to 60 minutes.

This is the second version of this training program, updated in March 2017.


What equipment is required?

  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 45# of filler/load
  • 10# dumbbell, rubber rifle or sledge hammer to Ruck Run with
  • Stop watch
  • Foam Roller

Who is this plan appropriate for?
Valor is not appropriate for severely de-conditioned athletes. It is appropriate fit athletes who want to concurrently build strength and endurance.

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:

4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the pla

What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at, other venders sell them, and you can make your own. Be resourceful.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

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!


Required Equipment

- Fully equipped functional fitness gym (barbells, racks, bumpers, plyo boxes, climbing rope, etc)
- Running track or known 3 mile and 1-mile distances
- Stopwatch
- 45 pound ruck, plus rubber rifle, 10# sledge hammer or 10# dumbbell for ruck running

Sample Training

Below is the First Week from this Training Plan:


Obj: Endurance Assessment - Ruck Run

Warm up:

3 Rounds
5x Walking Lunges
10x Push ups
10x Situps
Run 100m
Instep Stretch


(1) 3-Mile Ruck Run for Time @ 45# plus 10# dumbbell, sledge hammer or rubber rifle



Obj: Strength/Work Capacity, Chassis Integrity


3 Rounds
8x Front Squat 45/65#
4x Scotty Bobs @ 15/25#
Instep Stretch


(1) 6 Rounds
4x Front Squat - increase load each round until 4x is hard, but doable
6x Kneeling Curl to Press - increase load each round until 6x is hard, but doable
Hip Flexor Stretch

(2) 8 Rounds For Time
5x Mr. Spectacular (12/16kg)
Run 400m or 50x Step ups
5x Ankles to Bar

(3) 15 Minute Grind
6x Sandbag Get Up (40/60#)
6x Kneeling Plate Half Moon (25/35#)
6x Standing Keg Lift (40/60#)
(4) Foam Roll Legs/Low Back


Obj: Assessment - Unloaded Run

Warm up:

3 Rounds
5x Walking Lunges
10x Push ups
10x Situps
Run 100m
Instep Stretch


  1. Run 3 Miles for Time



Obj: Strength, Work Capacity, Chassis Integrity

Warm up:

3 Rounds
4x Renegade Man Makers @ 15/25#
8x Walking Lunges
2/4x Chin Ups
Instep Stretch


(1) 8 Rounds
3x Mr. Spectacular - increase load each round until 3x is hard, but doable
Rope Climb or 1/2x Tarzan Pull Ups
Hip Flexor Stretch

(2) 17 Rounds, Every Minute on the Minute ....

Rounds 1-5: 6x Box Jumps (24”), then 6x Burpees
Rest Round 6
Rounds 7-11: 6x Box Jumps (24”), then 6x Burpees
Rest Round 12
Rounds 13-17: 6x Box Jumps (24”), then 6x Burpees

**Note: Jump up, stand to full hip extension, and step off the box for the box jumps.

(3) 10 Minute Grind
15/15 Standing Founder
15/15 Low Back Lunge
15/15 Kneeling Founder
8x Hinge Lift (75/95#)

(4) Foam Roll Legs/Low Back



Obj: Endurance - Gym Based - 40 Minute


Set a Running Clock ….

(1) Minute 1-20
3x Sandbag Get Up and Run @ 40/60#
3x Standing Keg Lift @ 40/60#

(2) Minute 21-40
3x Renegade Man Makers @ 15/25#
20x Step Ups @ 20”

(3) Foam Roll Legs/Low Back


Grind through today’s circuits, Work steadily, not frantically.

No rest between circuits, at minute 21, move right to Part (2).


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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.



"Hands down the best programming I've tried, and I've done just about everything from crossfit to powerlifting. These guys over at Military Athlete know their shit. After just one 60 min strength/work capacity session I am completely humbled and beat to shit but feeling good. Exciting to see how the endurance work plays out."

- J
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