• 6-Week, 4-5 day/week, 24-30x Session Training cycle which 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
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description


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.


Monday: Gym based strength (Total Body), Upper Body strength or hypertrophy and Chassis Integrity
Tuesday: Tactical Speed, Explosive Power or Agility work, 5-15 minute multi-modal and/or sprinting focused work
Wednesday: Gym-based strength (Lower Body),Upper Body strength or hypertrophy and Chassis Integrity (low back
Thursday: Tactical Speed, Explosive Power or Agility work, 5-15 minute multi-modal and/or sprinting focused work
Friday: Athlete’s Choice – Total Rest or 2-4 mile easy recovery run
Saturday& Sunday: Total Rest


  • Tuesday & Thursday TAC SEPA work rotates through speed, explosive power and agility. You’ll train one of these attributes each day.
  • Monday’s Chassis Integrity circuit combines a total body, anti-rotation and rotation core exercise.
  • Wednesday’s Chassis Integrity work focuses on the low back/extension.
  • Monday and Wednesday’s Upper Body work alternates between strength (3-5 reps/set) and hypertrophy (10-15 reps/set).
  • Work Capacity efforts on Tuesday and Thursday. Two formats are deployed, 5 + 10 and 15. 5+10 = 5 minute effort, short rest, then 10 minute effort. 15 = one 15-minute effort. Every other day one work capacity effort will focus on loaded sprinting of some type … i.e. sprints in a 25# weight vest or IBA.
  • Friday is athlete’s choice. If you’re feeling good and have the time, take and easy 2-4 mile recovery run. If not, total rest is fine.


How long should the training sessions take?
Each session should take around 45-50 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

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. 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!

– Rob Shaul

Required Equipment

  • Fully equipped functional fitness gym including barbells, bumpers, racks, dumbbells, plyo boxes and sandbags (40/60/80#)

Sample Training

Below is Week 1 from this Training Plan


Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Hang Squat Clean @ 45/65#
3x Scotty Bobs @ 15/25#
Instep Stretch
3x Shoulder Dislocates

(1) 8 Rounds
2x Hang Squat Clean - increase load each round until 2x is hard, but doable
Lat + Pec Stretch
3x Bench Press - increase load each round until 3x is hard, but doable
Hip Flexor Stretch

(2) 20 Minute Grind
6x Sandbag Getup @ 40/60#
6x Kneeling Plate Halfmoon @ 25/35#
6x Slashers @ 16/24kg


Obj: TAC SEPA, Work Capacity

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

(1) 4 Rounds
5 Yard Sprint
Walk back to start
10 Yard Sprint
Walk back to start
15 Yard Sprint
Walk back to start

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

(3) 4 Rounds
Down/Back/Down Sprint from Prone

****Rest 30-45 Seconds

(4) Repeat (3) in Vest/IBA

(5) 5 Rounds, Every 60 Seconds
6x Box Jumps @ 20”
6x Burpees

****Rest 1-2 Minutes

(6) 5 Rounds for Time
10x Swings @ 16/20kg
5x Renegade Man Makers @ 15/25#
10x Sit Ups


Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
8x Back Squat @ 65/95#
2/3x Pull Ups
Hip Flexor Stretch
Foam Roll Upper Back

(1)8 Rounds
3x Back Squat - increase load each round until 3x is hard, but doable
5x Dislocates
3x Weighted Pull Up - increase load each round until 3x is hard, but doable
Pigeon Stretch

(2) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext.


Obj: TAC SEPA, Work Capacity

Warm up:
3 Rounds
10x Goblet Squats @ 8/12kg
10x Push Ups
10x Box Jumps @ 20”
Instep Stretch
5x Dislocates

(1) 5 Rounds
3x Explosive Squat Jump @ 45/65# Barbell,
then …
3x Explosive Squat Jump Unloaded
Lat + Pec Stretch

(2) 5 Rounds
3x Explosive Bench Press @ 45/95#,
then immediately
3x Clapping Push Up
Hip Flexor Stretch

(3) 15 Minutes wearing 25# weight vest or IBA
3x Power Clean @ 55/95#
15m Sprint
Walk back to Start


Obj: Recovery or Total Rest

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


Total Rest
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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

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