Search results: “bodyweight”
Showing 1–200 of 217 results
Bodyweight Training Packet
…Bodyweight Foundation Bodyweight Build Bodyweight Peak Bodyweight Flow I want to train bodyweight, but I’m not sure I’m fit enough for these plans. What plan should I do? Bodyweight Beginner…
Bodyweight Build
…Bodyweight Build deploys two types of bodyweight strength training: (1) Leg Blaster Progression; (2) MTI’s “Bodyweight Flow” programming. Leg Blasters are MTI’s primary bodyweight lower body strength training tool, and…
Bodyweight Peak
…plan, built November, 2024. Strength Programming Bodyweight Peak deploys several types of MTI’s bodyweight strength methods including a leg blaster progression, assessments and desity-based progressions, and bodyweight “flow” programming. Work…
Bodyweight Flow
This 6 week, 5-day/week program deploys MTI’s Bodyweight Flow programming. The main emphasis of this program is bodyweight strength and strength endurance, bodyweight-based core strength and strength endurance. Also trained…
Bodyweight Foundation
Version 2 – June 2017 This 6-week bodyweight training program is designed for both fit, and new athletes who want to focus on bodyweight training or jumpstart their fitness. You’ll…
Max Effort Strength + Bodyweight Strength Endurance
…Pull Up Bodyweight Strength Exercises: Max Rep Bodyweight Squats in 2 Minutes Max Rep Push Ups in 2 Minutes Max Rep Box Jumps (20″ box for women, 24″ box for…
Bodyweight Suspension Training Plan
…We strongly recommend athletes complete Bodyweight Foundation prior to beginning this plan. This plan is specifically designed to follow Bodyweight Foundation. What if I miss a day? Begin where you…
Bodyweight Beginner
…3 general objectives: Improve upper body, lower body, and chassis integrity (functional core strength) strength via bodyweight strength exercises Improve work capacity via short (10-20 minute), multi-modal work capacity efforts….
Core Strength Bodyweight Only
Core Strength Bodyweight Only is 5 day/week, 7-week training cycle focused on midsection strength. The training sessions are designed to take 30-40 minutes, can be completed in isolation, or can…
Operator Achilles: Balanced Strength, Work Capacity, Endurance – Bodyweight Only
…2 of Achilles, Updated March 2019. Strength Achilles deploys bodyweight strength training only including an upper body hand release push up and pull up assessments, a leg blaster progression, and…
LE Patrol/Detective Fitness Assessment Training Plan
…(40% women, 50% men) Bodyweight, then … 4x Reps Front Squat @ 65/75% (65% women, 75% men) Bodyweight, Then Max Reps Front Squat @ 75/100% (75% women, 100% men) Bodyweight…
MTI Relative Strength Assessment Training Plan
…reps, and Bodyweight. Scoring: Add together your finishing loads for front squat, hinge lift and bench press. For pulling strength, multiply your max rep pull up times 10% of your…
Military On-Ramp Training Plan
This is a 7-week military fitness training plan which concurrently trains bodyweight, dumbbell, and barbell, strength, military endurance (running, rucking), work capacity and Chassis Integrity (MTI’s functional core/midsection training). This…
USMC PFT Plan
…Week 1, 3, and 6: Monday: (AM) PFT, (PM) USMC Bodyweight Strength Tuesday: 1-Mile Running Intervals Wednesday: USMC Bodyweight Strength Thursday: 1-Mile Running Intervals Friday: USMC Bodyweight Strength, Aerobic Run…
US Navy PRT Training Plan
…suck. WEEKLY SCHEDULE Week 1, and 3: Monday: (AM) PRT, (PM) Bodyweight Strength Tuesday: Run/Swim/Row Intervals Wednesday: Bodyweight Strength Thursday: Run/Swim/Row Intervals Friday: Bodyweight Strength, Aerobic Run Week 2, 4,…
LE On-Ramp Training Program
…Integrity Fri -Bodyweight Strength, Work Capacity Weeks 3-4 Mon – Bodyweight Strength, Work Capacity Tue – Work Capacity, Chassis Integrity Wed – Bodyweight Strength, Work Capacity The – Short Endurance,…
Teton Grand Traverse Training Plan
…directly before the climb. Week 8 in the plan is an unload/taper week. This program combines , loaded vertical climbing, focused eccentric leg strength training for the descent, bodyweight strength…
Country Singer Packet Part 1 – The Men: Strength, Endurance, Work Capacity, Chassis Integrity concurrently with subtle cyclic emphasis
The Country Singer Training Packet Part 1: The Men contains 4 plans of MTI’s “Country Singer” library: Johnny, Waylon, Willie, Hank, plus MTI’s proven Bodyweight Foundation training plan. MTI’s Country…
Customs and Border Protection (CBP) Air and Marine Operations (AMO) Training Plan
…Integrity Tuesday: Water Treading, Bodyweight Strength Endurance Wednesday: Sandbag Strength, Chassis Integrity Thursday: Run Intervals, Chassis Integrity Friday: Water Treading, Bodyweight Strength Endurance Saturday: Run Endurance FITNESS ATTRIBUTES Bodyweight &…
Busy Dad Limited Equipment 2: Slight Strength Emphasis
…Strength (Leg Blasters), Low Back Strength Tuesday – Work Capacity, Chassis Integrity Wednesday – Bodyweight Strength (Bodyweight Flow) Thursday – Endurance (1.5 mile run assessment or 800m repeats) Friday –…
Surfing Pre-Season Training Plan
…bodyweight. Swim pool access is optimal, but if no pool is available a jump-rope based alternative is prescribed. This program is designed to be completed the 5 weeks directly before…
Fire/Rescue “Big Cat” Training Packet: Base Fitness – 5x Plans
…Tuesdays: Bodyweight Strength, Work Capacity, “Chassis” Circuit Wednesdays: Endurance Run Thursdays: Bodyweight Strength, Work Capacity, “Chassis” Circuit Fridays: Bodyweight Strength, Work Capacity, “Chassis” Circuit Weeks 4-7 Monday: Physical Fitness Test…
SF45 Bravo: Slight Strength Emphasis
…Endurance Wednesday – Bodyweight Strength Thursday – Work Capacity/Chassis Integrity Grind Friday -Bodyweight Strength REQUIRED EQUIPMENT Fully Equipped functional fitness weight room including barbells, plates, squat rack, bench. 16-20″ box…
Soldier Athlete Fitness Assessment (SAFT) Training Plan
…Bodyweight Strength Tuesday: Ruck Run Intervals Wednesday: Bodyweight Strength Thursday: Tactical Work Capacity + Chassis Integrity Friday: Ruck Run Intervals SAFT EVENT DESCRIPTIONS Upper Body Pull Strength Max Reps…
Obstacle Race Training Plan – Ultra Distance
…take weekends off. This plan was last updated in September 2018. WEEKLY SCHEDULE Monday: Bodyweight Strength, Running Speed over Ground (6-Mile Assessment or 2-Mile repeats) Tuesday: Bodyweight Work Capacity, Dumbbell…
USMS PFT Training Plan
…WEEKLY SCHEDULE Weeks 1, 3, and 5 in the plan are Test weeks. Below is the training schedule: Monday: USMS PFT or Bodyweight Strength & Run Intervals Tuesday: Bodyweight…
Terminal Lance: MTI’s USMC PFT Replacement Training Plan
…Bodyweight Strength, Chassis Integrity, Tactical Athlete Work Capacity Friday: Ruck Run Intervals EVENT DESCRIPTIONS 1) Max Rep Bodyweight Pull Ups in 90 Seconds Strict Pull Ups – no kipping –…
Vacation Training Plan
Program Overview This 15-session training plan is designed to train strength, work capacity, endurance, and durability for athletes on vacation. All sessions are bodyweight only and require no equipment. Training…
Ranger School Training Plan
…the course of your plan, every Tuesday, and complete follow-on, RPA-specific progressed programming consisting of AMRAP circuits. – High volume bodyweight calisthenics combined with sprint-based work capacity for the “smokers”…
Hotshot Crew/Smoke Jumper Pre-Season Training Program
…reporting This is Version 2 of the Plan, Updated February 2021 FITNESS ATTRIBUTES Strength Trained via sandbag strength and bodyweight strength with two methodologies: (1) Assessment with follow-on progressions based…
Wildland Firefighter Pre-Season Training Plan
…the fire line. WEEKLY SCHEDULE Monday – Bodyweight Strength, Threshold Running Tuesday – Work Capacity, Chassis Integrity, Grip Strength Wednesday – Bodyweight Strength, Step Ups Thursday – 3-5 Mile…
USAF TACP Training Plan
…demands you’ll face at TACP school – specifically the TACP OFT 2 preparation, bodyweight work capacity “smoke sessions,” running, and rucking. It aims to build your “combat chassis” – legs,…
Fire/Rescue On-Ramp Training Plan
…Test or Bodyweight Strength & Work Capacity Tuesdays: Bodyweight Strength, Work Capacity, “Chassis” Circuit Wednesdays: Endurance Run Thursdays: Bodyweight Strength, Work Capacity, “Chassis” Circuit Fridays: Bodyweight Strength, Work Capacity, “Chassis”…
SF40 Charlie: Balanced Strength, Work Capacity, Endurance
…Strength Programming SF40 Charlie deploys MTI’s “Bodyweight Flow” programming methodology which combines 6-9 bodyweight exercises in the same circuit which the athlete completes for an extended time. Work Capacity, Chassis…
SF50 Charlie – Slight Endurance Emphasis
…Endurance Tuesday – Sandbag and Bodyweight Strength Training Wednesday – Work Capacity, Chassis Integrity Thursday – Total Rest Friday – 45 Minute Athlete’s Choice Endurance Saturday – Sandbag and Bodyweight…
SF55 Alpha: Slight Strength Emphasis
…1RM (1 repetition max Strength Efforts) Eliminate all loaded deep squatting/lunging movements to minimize knee wear and accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed. Less barbell…
SF60 Bravo: Balanced Strength, Work Capacity, Endurance
…Eliminate all loaded deep squatting/lunging movements to minimize knee wear and accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed, but bodyweight lunges will not be prescribed Less…
Naval Special Warfare Development Group (NSWDG) Physical Screen Test (PST) Training Plan
…or Bodyweight Strength progressions and Run Intervals Thursday: Combat Side Stroke Swim Intervals Friday: NSWDG PST or Bodyweight Strength progressions and Run Intervals Saturday: 60-120 minute moderate pace run and…
US Navy PST Training Plan
…completed the 6 weeks directly before your official PST. WEEKLY SCHEDULE Monday: Bodyweight Strength (Assessment-Based), Chassis Integrity Tuesday: Swim Intervals Wednesday: Bodyweight Strength (Assessment-Based), Chassis Integrity Thursday: Swim Intervals Friday:…
Humility: Balanced Strength, Work Capacity, Endurance
…Week 7 in the plan is a taper/unload week. This is Version 4 of Humility, Updated in September 2024. PROGRAM SPECIFICS Strength Humility deploys primarily assessment-based, bodyweight strength training. In…
Mountain Base Artemis: Balanced Base Fitness
…a bodyweight strength assessment and follow-on progressions, as well as bodyweight “flow” circuits. Work Capacity Trained via shuttle sprint repeats over a 10-minute period. Chassis Integrity You’ll complete 15-minute grinds…
Three Stooges Dumbbell/Kettlebell Training Packet: Required Equipment – Full Set of DB’s/KB’s
The “Three Stooges” Training Packet consists of three training plans, for a total of 20 weeks of training. Utilizing only dumbbells/kettlebells and bodyweight movements, it can be completed easily if…
Canadian Special Operations Regiment (CSOR) Gateway Fitness Test & CSOR Selection Training Packet
…2 days/week and run 2 days/week. It also includes: Extended, multi-modal work capacity events Focused Grip strength training. Bodyweight Calisthenic Work Lower Body strength development Sandbag Getups for work capacity,…
Jedediah Smith: Balanced Base Fitness
…with balanced programming to concurrently train strength, work capacity, chassis integrity, and endurance. This is a bodyweight-only training program. This program is named after the Jedediah Smith Wilderness in Western…
Strength Session Program Design Video Course
…Density, Big 24, Efficient Strength and Bodyweight strength programming methodologies. 3) Learn and understand individual full session and 1/2 strength session design and cycle progression for MTI’s MTI’s TLU, Density,…
Ranger Physical Assessment (RPA) Training Plan
…Leave no doubt that each rep for each assessment exercise is a ‘good’ rep. WEEKLY SCHEDULE Mon: RPA or Speed over Ground Intervals Tue: Bodyweight Strength Wed: Speed over Ground…
Girls Soccer Training Packet
…plan to plan. Girls Soccer Base deploys a bodyweight strength assessment for the lower body, upper body and core, and follow-on progressions based on the initial assessment results. In this…
SF55 Bravo: Slight Work Capacity Emphasis
…and accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed. Less barbell work in favor of sandbags, bodyweight, and dumbbell/kettlebell training Avoids super intense, high impact work capacity…
SF60 Alpha: Slight Strength Emphasis
…1RM (1 repetition max Strength Efforts) Eliminate all loaded deep squatting/lunging movements to minimize knee wear and accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed, but bodyweight…
SF60 Charlie – Slight Endurance Emphasis
…1RM (1 repetition max Strength Efforts) Eliminate all loaded deep squatting/lunging movements to minimize knee wear and accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed, but bodyweight…
SF60 Training Packet: 3x Plans – Strength and Fitness Athlete Age 60-65
…accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed, but bodyweight lunges will not be prescribed Less barbell work in favor of sandbags, bodyweight and dumbbell/kettlebell training Replaces…
USAF PJ/CCT Initial Fitness Training Plan (IFT)
…IFT Assessment or Bodyweight Strength and Run Intervals Tuesday: Underwater Crossover, Swim Intervals, Low Back Chassis Integrity Wednesday: Bodyweight Strength and Run Intervals Thursday: Underwater Crossover, Swim Intervals, Low Back…
USAF STO/CRO Initial Fitness Training Plan (IFT)
… WEEKLY SCHEDULE Monday: IFT Assessment or Bodyweight Strength and Run Intervals Tuesday: Underwater Crossover, Swim Intervals, Low Back Chassis Integrity Wednesday: Bodyweight Strength and Run Intervals Thursday: Underwater Crossover,…
MTI 45+ Fitness Assessment Training Plan
…See our Nutritional Guidelines HERE. SCORING 3RM Hinge Lift Divide your 3RM Hinge Lift by your bodyweight and see the chart below. For example, a 150 pound athlete scores a…
FBI SWAT Selection Training Plan
…preparation for the FBI SWAT PST, sprinting, obstacle course, work capacity smoke sessions bodyweight and long days of constant movement and multiple fitness events. The plan includes: Testing and progressive…
BORTAC Selection Training Plan
…at the BORTAC selection – specifically running, swimming and treading water, bodyweight calisthenics, load carry and rucking. This program has multiple two-a-day’s, and to get the most of the program…
FBI HRT Selection Training Plan
…plan is purpose-built to prepare you for the specific fitness demands you’ll face at FBI HRT selection including the FBI HRT PFT, bodyweight smokers, running, swimming, rucking, and long days…
MARSOC A&S Training Plan
…10# sledge or dumbbell 30-minute Step-Up Assessment at 45# Intense, “Swim PT” events at the pool which combine swimming and bodyweight calisthenics Intense Water Treading progression which includes a diving…
Military Athlete Endurance Training Cycle
…pull ups – Max reps bodyweight bench press for men, .7x Bodyweight for women. The training plan is 5-days/week. All training sessions, except Wednesdays, run 60-70 minutes in length. Wednesday’s…
75th Ranger Regiment RASP 1&2 Training Plan
…treading water, bodyweight calisthenics, load carry, and rucking. This program has multiple two-a-days, to get the most of the program you will need to make training a priority in your…
USAF CCT/PJ/SR Selection Training Plan
…day. Ruck and Swim Intensive This plan is “sport specific” to the specific fitness demands you’ll face at selection – specifically lots of running, swimming and treading water, bodyweight calisthenics,…
SWAT Selection Training Plan
…PFT, sprinting, obstacle course, work capacity smoke sessions bodyweight and long days of constant movement and multiple fitness events. The plan includes: Testing and progressive training for the SWAT PFT:…
Bourbon: Balanced Base Fitness
…2025. Strength Bourbon deploys bodyweight strength training. Bodyweight strength is trained 3 ways: (1) 2x Exercise Assessment and follow-on, percentage-based progressions for Hand Release push ups and chin ups; (2)…
Sandbag Ethos
…May 2025 Strength Ethos deploys two types of strength methodology. First is contrast training, which combines a sandbag strength exercise with a bodyweight, explosive exercise which uses the same movements…
Chassis Integrity Training Plan
Our Chassis Integrity programming theory evolved in Summer 2015 after a personal experience. I had moved away from the tactical programming to some distance running and bodyweight work. The bodyweight…
SWAT/SRT H&K: Balanced Base Fitness
…work deploys bodyweight-only programming. The programming includes a Hand Release Push Up and Chin Up assessments and progressions, a Leg Blaster progression, and three, 20-minute bodyweight “flow” events. H&K trains…
Lion: Balanced Base Fitness
…The plan concurrently trains the following fitness attributes relatively equally across the 7-week cycle: 1) Strength – especially relative strength, or strength per bodyweight 2) Work Capacity – horse power…
Ultimate Work Capacity I
…capacity. WEEKLY SCHEDULE Monday: Work Capacity (Run or Ruck 800m Repeats, Bodyweight work capacity) Tuesday: Work Capacity (Lift + Run/Step Ups), Chassis Integrity Grind Wednesday: Work Capacity (Single Mode),…
US Marshals Service SOG Selection Training Plan
…your work day. FITNESS ATTRIBUTES This plan is “sport specific” to the specific fitness demands you’ll face at USMS SOG selection – specifically bodyweight smokers, running, some swimming and…
Brazillian Jiu Jitsu (BJJ) Training Plan
…the athlete’s “relative strength” – or strength per bodyweight – not significantly add muscle mass and weight. Grip Strength and Strength Endurance: Studies of BJJ athletes in competition showed a…
Ranger School Training Packet
…in the order you’ll complete them are listed below. (1) Military On-Ramp – Bodyweight Strength, Gym-Based Strength, sprint interval work capacity, ruck runs with increasing weight and unloaded running intervals….
US Secret Service Counter Assault Team (CAT) Selection Training Plan
…includes: Focused Testing and progressive training for the USSS Physical Evaluation Assessment (push ups, sit ups, chin ups, 1.5-mile run) Work Capacity Smokers involving kettlebells, sprints, bodyweight exercises, etc. Sprint…
Wilderness Professional Training Packet: 4x Base Fitness Plans
…is a body-weight only training plan with a slight strength emphasis. Jedediah Smith serves not only as a perfect plan to begin with MTI programming but is also appropriate for…
Everest Training Plan
…trains Strength, Endurance and Chassis Integrity (MTI’s functional core strength methodology). Strength Focus is improving total body strength, relative strength (strength per bodyweight), and eccentric leg strength all without significant…
Backcountry Hunting Base
…Backcountry Hunting Base, updated October 2024. FITNESS ATTRIBUTES Strength Backcountry Hunting Base deploys a bodyweight strength training built around our intense Leg Blaster complex and progression, push ups, and pull…
Apache: Balanced Strength, Work Capacity, Endurance
…plans which are designed to be completed in order. This multi-modal training plan deploys sandbag and bodyweight strength, multi-mode work capacity, single-mode endurance (run, \, ruck), and chassis integrity (core)….
Crow: Balanced Strength, Work Capacity, Endurance
…plans which are designed to be completed in order. This multi-modal training plan deploys sandbag and bodyweight strength, multi-mode and single mode (shuttle sprints) work capacity, single-mode endurance (run, ruck),…
Kiowa: Slight Endurance Emphasis
…plans which are designed to be completed in order. This multi-modal training plan deploys sandbag and bodyweight strength, multi-mode and single mode (shuttle sprints) work capacity, single-mode endurance (run, ruck),…
Blackfoot: Balanced Strength, Work Capacity, Endurance
…plans which are designed to be completed in order. This multi-modal training plan deploys sandbag and bodyweight strength, multi-mode work capacity, multi-mode endurance (run, ruck, step ups), and chassis integrity…
High Rep Kettlebell Snatch Training Plan
…strength endurance focus. You’ll perform high rep kettlebell snatches 4 days/week in this training program. One day a week is set aside for bodyweight strength endurance plus a 2-3 mile…
Prenatal Weeks 19-24
…This is Version 1 of this plan, built February 2021. FITNESS ATTRIBUTES Strength Trained primarily via bodyweight. First, you complete an assessment and follow-on progressions will be based on your…
MTI SWAT/SRT Fitness Assessment Training Plan
…SCHEDULE (Non-Assessment Weeks) Monday: Bodyweight Strength, Work Capacity, and Chassis Integrity Tuesday: Strength Wednesday: Running and Work Capacity Thursday: Bodyweight Strength and Chassis Integrity Friday: Strength and Running REQUIRED…
Apex Fitness Standards Training Plan
This 7-Week, 6 day/week training program is sport-specifically designed to prepare fit athletes for the 5-Event Apex Fitness Assessment: 2x Bodyweight 1RM Back Squat 50x (women), 80x (men) Push Ups…
Boys Soccer Base
…5 mile easy paced runs. Strength Boys Soccer Base’s strength work includes both bodyweight and dumbbell strength exercises. The plan deploys MTI’s Leg Blaster progression to train leg strength. The…
Boys Soccer Training Packet
…Leg Blaster bodyweight complex progression to train leg strength. This progression has been proven as effective as front squats in building strength in young athletes, and is a great tool…
Busy Dad Limited Equipment 5: Slight Endurance Emphasis
…Strength & Chassis Integrity The Strength programming combines assessment-based bodyweight work for the upper body and core, and heavy lunge variations for the lower body. Work Capacity To interval-based efforts,…
Wildland Fire Fitness Assessment Training Plan
…Progression for Push Ups, Pull Ups, and Keg Lifts WEEKLY SCHEDULE (Non-Assessment Weeks) Monday: Bodyweight Strength and Keg Lifts Tuesday: Tactical Work Capacity, Chassis Integrity Wednesday: Ruck, Run, and…
Tactical BJJ – John Creasy
…Strength and Work Capacity with Endurance maintenance required for the tactical professions. The plan utilizes MTI’s Bodyweight Efficient Strength, consisting of bodyweight movements completed in a constant ‘grind’ over 20…
Jungle Warfare School Training Plan
…Integrity Wednesday: Multi-Domain Endurance Thursday: Bodyweight Strength, Chassis Integrity Friday: Heavy Ruck Walk REQUIRED EQUIPMENT This is a limited equipment training plan. Below is the required equipment. 70#…
SF50 Alpha – Slight Strength Empahsis
…the Hinge Lift (MTI’s version of the Deadlift) and Bench Press. The strength programming also body-weight focused upper body pull work and for the second half of the plan, bodyweight…
SF55 Charlie: Slight Endurance Emphasis
…1RM (1 repetition max Strength Efforts) Eliminate all loaded deep squatting/lunging movements to minimize knee wear and accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed. Less barbell…
SF55 Packet: 3x Plans – Strength and Fitness Athlete Age 55-60
…accommodate likely knee arthritis. Bodyweight squats and lunges may be prescribed. Less barbell work in favor of sandbags, bodyweight, and dumbbell/kettlebell training Avoids super intense, high impact work capacity efforts…
Whitetail Deer Hunting Preseason Training Plan
…is Version 1 of the plan, designed in November 2022. FITNESS ATTRIBUTES Strength This training program deploys a combination of sandbag and bodyweight strength training and includes an initial…
Push Up Improvement Packet
The MTI Push-Up improvement packet consists of three, 6-week training plans, each utilizing a different progression methodology to improve overall push up performance. We’ve tested and studied multiple varieties of…
Pull Up Improvement Training Packet
This Pull Up Improvement Training Packet consists of four individual, 6-week plans, each utilizing different progression methodologies to improve overall pull up performance. MTI has tested multiple varieties of pull…
3-Week Push Up & Pull Up Improvement Training Plan
We’ve studied Pull Ups, Push Ups and the different ways to improve performance multiple times over the past decade of MTI’s existence. Over the years we’ve developed four distinct programming…
Grease the Groove Push Up / Pull Up Training Plan
By Rob Shaul, Founder, MTI We’ve studied Pull Ups, Push Ups and the different ways to improve performance multiple times over the past decade of MTI’s existence. “Grease the Groove”…
BORSTAR STC Training Plan
…rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure…
Rucking Improvement Training Plan
…47 miles total on week 15. Strength Work This training plan includes focused, rucking-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. This program is designed to…
DEVGRU Selection Training Plan
…sessions short, rather than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or…
Army OCS Training Plan
…leg? 5x each leg, 10x total. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs? Do your best, and be…
Marine Corps OCS Training Plan
…5x walking lunges, does that mean 5x walking lunges total or 5x each leg? 5x each leg, 10x total. What if I can’t make the prescribed reps for the bodyweight…
Operator Pentathlon Training Plan
…Max Reps Bodyweight Bench Press 4) Max Reps Pull ups 5) 5 Mile Ruck at 60# + 10# rubber rifle, sledge hammer or dumbbell You will train 5 days/week for…
Special Forces Qualification Course Training Plan
…10x total. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs? Do your best, and be sure to do the…
Rookie Training Packet
…build your fitness for the next. The six plans, in the order you’ll complete them, are: Bodyweight Foundation MTI Relative Strength Assessment Training Plan Top 5 Exercises for Military Athletes…
Ruck-Based Selection (SFAS) Training Packet
…Rest 9-15 (2) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs 16-22 (3) Big 24 – Barbell based, total strength 23-29 (4) Fortitude – Gym…
SFOD-D (DELTA) Selection Course Training Plan
…bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups? Do your best, and be sure to do the total number of rounds, even if you…
SFOD-D (Delta) Selection Packet
…Ramp Training Plan – Establish base fitness for the follow-on plans 8-14 (2) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs 15-21 (3) Big 3…
Upper Body Round Robin Training Plan
…This is the most recent version of this plan, updated June 2025. The UBBR contains the following 9 events: (1) Bench Press Load: 80% of Bodyweight Minimum score: 6 reps…
US Air Force PFT Training Program
…make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the 800m Repeats? Do your best, and be sure to do the total number of rounds,…
USMC Basic RECON Course Training Plan
…can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure to do the total number…
100 Mile Ultra Running Training Plan
…(taper) 17 20 (taper plus race week) Strength Work This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. You’ll train strength 1…
50 Mile Ultra Running Training Plan
…plus race week) Strength Work This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. You’ll train strength 1 day/week, and chassis…
Big Mountain Climbing Training Program
…vertical gain and loss totals which can be completed by doing laps on a steep hill wearing a backpack. Chassis Integrity This training plan includes 1 day/week of bodyweight chassis…
Monster Factory Strength: Summer Dryland Ski Prep
…this program uses the Bench Press and Push Press, as well as bodyweight exercises like the various pull ups and pushups to train upper body strength. The power of this…
Mountain Bike Pre-Season Training Plan
…can still complete this training plan using rate of perceived exertion. Strength Work This training plan includes focused, biking-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells….
Low Back Fitness Training Program
…squat and hinge movements. The strength training is conservative and progressive. The strength training in the first week of the plan is bodyweight only. Weeks 2-4, the strength training deploys…
CrossFit MURPH Training Plan
…charts for the running, and set/rep schemes for the body weight exercises. The plan includes Sprint and bodyweight Repetition Charts based on these Session 1 results. This program deploys a…
Running Improvement Plan
…bodyweight and/or dumbbells. This program is designed to be completed as a stand alone program, but it can also be completed concurrently a strength-focused MTI or other strength training program…
Sandbag/Weight Vest/Dumbbell Training Plan
…Plan trains strength in two ways: (1) a 4-exercise assessment and follow-on progressions, and; (2) Complex training which combines a strength exercise with a fast/explosive bodyweight exercise which deploys the…
Obstacle Race Training Plan – Short Distance
…deploys a bodyweight strength assessment and follow-on progressions based on the individual athlete’s assessment results. In this way the plan automatically “scales” to the individual athlete’s incoming fitness. Subsequent re-assessments…
Training Program for Athlete Suffering from Leg Injury
…plan deploys bodyweight, dumbbell/kettlebell, and barbell training. You’ll train strength two days per week. Work Capacity This plan deploys 10 minutes and 20 minutes, multi-modal work capacity events. Chassis Integrity…
Valor: Slight Work Capacity Focus
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…
Cooper Physical Fitness Test Training Plan
…I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the runs? Do your best, and break sets if you need. Be sure to…
Urban Fire Fitness Assessment Training Plan
…mission-direct fitness demands of urban firefighters. Urban firefighters have four distinct fitness demands: Relative Strength or Strength per Bodyweight Grip Strength and Grip Strength Endurance Intense, Multi-Modal Work Capacity ranging…
Stuck in a Motel Training Plan
…– each arm is 1/2 rep, so 2x 1-Arm Row = 2x each arm, 4x total What is Swim PT? Swim PT combines swimming and bodyweight cals in a circuit….
Backcountry Big Game Hunting Packet
…harder as you work through the plans in the packet. Will you be able to do it? We recommend clicking the “Sample Training” tab for the first plan, Bodyweight Foundation,…
Sapper Leaders Course Training Plan
…I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure to do the total…
Rainier Training Plan
…want something very steep to be efficient with your time. Leg Blasters – A simple, but intense, lower body bodyweight exercise complex which has proven to be very effective at…
Denali Training Plan
…for the vertical feet equivalent. You’ll want something very steep to be efficient with your time. Leg Blasters – A simple, but intense, lower body bodyweight exercise complex which has…
Jaguar: Balanced Base Fitness
…The plan concurrently trains the following fitness attributes relatively equally across the 7-week cycle: 1) Strength – especially relative strength, or strength per bodyweight 2) Work Capacity – horse power…
Ruck Based Selection (SFAS) Training Plan V7
…than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best,…
Mountain Base Danae: Base Fitness
…vertical hiking under load to easy pace, but long, trail running – Strength pivot away from bodyweight only, back to gym-based (dumbbells/barbells) – Chassis Integrity – Just one day/week, and…
LE “Spirits” Plan Training Packet: Base Fitness – 5x Plans
…and training the following fitness attributes essential to LE mission performance: High Relative Strength – Strength per bodyweight, especially total and lower body relative strength. In most tactical situations, LE…
Panther: Slight Strength & Work Capacity Emphasis
…training plan, updated November, 2020. PROGRAMMING SPECIFICS Strength With Panther we unload the athlete and deploy bodyweight strength. For the upper body and core, we use assessments and follow on…
Larry Dumbbell/Kettlebell Training Plan: Work Capacity Emphasis
…Chassis Integrity emphasis, deploying dumbbell/kettlebell and bodyweight movements. The Work Capacity efforts will focus on three durations: 30 Minute Work Capacity 15 Minute Work Capacity 5 Minute + 10 Minute…
Eccentric Strength Training Plan
…each rep. You’ll begin by finding your 1RM (Back Squat, Bench Press, Military Press) 3RM (Split Squat), and max rep bodyweight Pull Ups, then use a percentage based progression (for…
Law Enforcement Academy Training Plan
…short bodyweight work capacity effort Endurance – Work up to 5 Miles to develop aerobic endurnace Chassis Integrity – Functional, transferable core/mis-section strength and strength endurance for mission performance and…
Fire Academy Training Plan
…our research we found these common fitness demands: Morning PT – Pull Ups, Push Ups, Sit Ups, Dips, and other bodyweight calisthenics, as well as unloaded running at a threshold…
Black Beard: Balanced Base Fitness + Fin Intervals
…minute work capacity efforts combining Sandbag Burpee and Running, Renegade Manmaker and Loaded Running, and a Bodyweight Rob Shaul/Shuttle Assessment with follow on intervals Land Based Endurance: 3-Mile Ruck Run…
Civil Affairs Selection & Assessment Training Plan
…make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure to do the total number of…
Border Patrol Academy Training Plan
…– Trained 1x/week to develop durability and maximal strength in the recruit Work Capacity – Repeat sprint efforts and a short bodyweight work capacity effort Endurance – Work up to…
PSYOPS Assessment & Selection Training Plan
…if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure to do the…
Obstacle Race Training Plan – Medium Distance
…bodyweight strength built around MTI’s Leg Blaster Progression and pull ups. The plan also includes dumbbell and sandbag total body strength exercises and focused grip strength training. Work Capacity This…
Mountain Warfare School Training Plan
…better to cut training sessions short, rather than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for…
US Army IBOLC Training Plan
…prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure to do the total number of rounds, even…
Grunt PT Packet
…day-to-day programming for SOF personnel and trains the following fitness attributes concurrently: Relative Strength – strength per bodyweight TAC SEPA – Tactical Speed, Explosive Power and Agility Work Capacity –…
MARSOC ITC Training Plan
…than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best,…
Kettlebell Strength – “Working Strength” Progression
…WOD. Work Capacity This cycle’s work capacity efforts are all short, hard, 10 minute efforts – 2 of 3 are shuttle sprint-based, and the 3rd is bodyweight based. Chassis Integrity…
160th SOAR (A) Assessment & Training Course Plan
…better to cut training sessions short, rather than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for…
Johnny: Balanced Strength, Work Capacity, Endurance
…methodology. TLU programming includes a total, lower and upper body strength exercise each strength training day. This plan uses barbell, dumbbell/kettlebell, and bodyweight strength exercises. You’ll train strength 3 times…
2-Mile Run Improvement Training Plan
…strength training deploying bodyweight strength exercises. You’ll train strength twice each week. WEEKLY SCHEDULE Mon: Assessment or Speed over Ground Intervals Tue: Strength Training Wed: Speed over Ground Intervals (800m…
5-Mile Run Improvement Training Plan
…upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week. WEEKLY SCHEDULE Mon: Assessment or Speed over Ground Intervals Tue: Strength Training Wed: Speed over Ground…
Half Marathon Training Plan
…bodyweight and/or dumbbells. This program is designed to be completed as a stand-alone program, but it can also be completed concurrently a strength-focused MTI or other strength training program by…
USMC Infantry Officer Course/CET Training Plan
…plan focuses on developing loaded endurance and bodyweight strength to successfully pass the CET and follow on training. Here is the weekly schedule: Monday – E-Course Endurance Tuesday – Lower…
ACFT Limited Equipment Training Plan
…Push Ups This plan deploys our Density progression for bodyweight exercises to train your Hand Release Push Ups. Sprint-Drag-Carry This plan deploys a modified, Limited Equipment Sprint-Drag-Carry event using an…
USAF STO/CRO Phase II Selection Training Plan
…What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure to do…
Obstacle Race Training Packet
…endurance via threshold-paced, short, speed over ground assessments and intervals, and long, slow, aerobic base runs. 2) Multi-Modal Work Capacity, and Extended Stamina The obstacles in these races include bodyweight…
Smoke Diver Training Plan
…handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight…
1.5 Mile Run Improvement Training Plan
…This run is designed to build aerobic base and running efficiency. Strength Work This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells….
25K Ultra Training Plan
…on your assessment results using the MTI Running Calculator. Strength Work This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. This program…
1,000m Row Improvement Training Plan
…body, mid-section and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week. Weekly Schedule Mon: Assessment or Speed Intervals Tue: Strength Training Wed: Speed Intervals…
2,000m Row Improvement Training Plan
…lower body, mid-section and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week. Weekly Schedule Mon: Assessment or Speed Intervals Tue: Strength Training Wed: Speed…
5,000m Row Improvement Training Plan
…body, mid-section and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week. Weekly Schedule Mon: Assessment or Speed Intervals Tue: Strength Training Wed: Speed Intervals…
Sprint-Distance Triathlon Training Plan
…(30-40 minutes) Thu: Gym-Based Strength & Chassis Integrity or Bodyweight Strength (for no gym access) Fri: Total Rest Sat: “Mini” or Sprint Triathlon Sun: Easy Bike plus Easy Run COMMON…
Mountaineering & Hiking Prep
…bodyweight exercises. You’ll complete an initial 3-exercise assessment, and your follow-on strength progression will be based on your initial assessment results. In this way the plan automatically “scales” to the…
FBI Academy Training Plan
…first, it’s better to cut training sessions short, rather than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval…
Sioux: Slight Endurance Emphasis
…plans which are designed to be completed in order. This multi-modal training plan deploys sandbag and bodyweight strength, multi-mode and single mode (shuttle sprints) work capacity, single-mode endurance (run, ruck),…
US Army Warrant Officer Candidate School Training Plan
…I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs? Do your best, and be sure to do the total number of rounds,…
DEA Academy Training Plan
…handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight…
USAF SERE Specialist Course Training Plan
…I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs? Do your best, and be sure to do the total…
24th STS Selection Training Plan
…rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups? Do your best, and…
British SAS Selection Course Training Plan
…volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the…
Norwegian MJK Selection Training Plan
…make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups? Do your best, and be sure to do the total…
Prenatal Weeks 13-18
…of this plan, built February 2021. FITNESS ATTRIBUTES Strength Trained via free weights (barbell, dumbbell/kettlebell) and bodyweight exercises using MTI’s “Efficient Sterngth strength progression/methodology. Each strength day you’ll train a…
Prenatal Weeks 29-32
…is an unload week. This is Version 1 of this plan, built February 2021. FITNESS ATTRIBUTES Strength Trained via free weights (barbell, dumbbell/kettlebell) and bodyweight exercises using MTI’s “Efficient Strength”…
Prenatal Weeks 33-36
…unload week. This is Version 1 of this plan, built February 2021. FITNESS ATTRIBUTES Strength Trained via time-based and load-prescribed bodyweight and free weight “flow” circuits. Work Capacity Trained via…
AFSPECWAR Tier 2 OFT TRAINING PLAN
…progression for bodyweight calisthenics to train pull ups. 100-Yard Farmer’s Carry with 2x, 24kg (53#) Kettlebells 100-Yard Farmer’s Carry Repeats 2x, 300-Yard Shuttles for Time 150-yard and 300-yard shuttle repeats…
3-Mile Run Improvement Training Plan
…3-Mile assessment and the MTI Running Calculator. Strength Work This training plan includes focused, running-specific leg, midsection, and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice…
10-Mile Run Training Plan
…Running Calculator. Strength Work This training plan includes focused, running-specific leg, mid-section, and upper body strength training deploying bodyweight, dumbbells, and sandbags. This program is designed to be completed as…
Football Build
…Clean and max rep pull ups), and uses a formula to find the athletes relative strength – or strength per bodyweight. The post-assessment percentage-based programming is conducted in “density” format,…
Football Base
…or total body exercises are supersetted in circuits with loaded or bodyweight upper body pressing and pulling exercises. The set/rep schemes are manipulated to focus on higher reps/set early in…
Cross Country Pre-Season Peak Training Plan
…deploying bodyweight and/or dumbbells. WEEKLY SCHEDULE Mon: Assessment or Speed over Ground Intervals Tue: Strength Training Wed: Speed over Ground Intervals Thu: Strength Training Fri: Easy Distance Run Sat:…
10k Nordic Ski Race Training Plan
…work and easy distance work on your assessment results using the MTI Nordic Ski Calculator. Strength Work This training plan includes focused, intense, bodyweight leg strength training protocol as well…
15k Nordic Ski Race Training Plan
…and easy distance work on your assessment results using the MTI Nordic Ski Calculator. Strength Work This training plan includes focused, intense, bodyweight leg strength training protocol as well as…
20k Nordic Ski Race Training Plan
…your fast interval work and easy distance work on your assessment results using the MTI Nordic Ski Calculator. Strength Work This training plan includes focused, intense, bodyweight leg strength training…
30k Nordic Ski Race Training Plan
…then bases your fast interval work and easy distance work on your assessment results using the MTI Nordic Ski Calculator. Strength Work This training plan includes focused, intense, bodyweight leg…
50k Nordic Ski Race Training Plan
…then bases your fast interval work and easy distance work on your assessment results using the MTI Nordic Ski Calculator. Strength Work This training plan includes focused, intense, bodyweight leg…
USMS Academy Training Plan
…take unscheduled rest days. What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs or Prone to Sprint Shuttles? Do your…
Busy Dad Limited Equipment 1: Balanced Strength, Work Capacity, Endurance
…kettlebells and/or dumbbells, sandbags, and bodyweight exercises. Because it is assessment-based, the strength programming automatically “scales” to the incoming strength of the individual athlete. The strength programming is built around…
Busy Dad Full Gym 3: Slight Endurance Focus w/Concurrent Strength and Work Capacity
…3 deploys an MTI’s Efficient Strength programming method and deploys barbell, dumbbell/kettlebell, and bodyweight strength exercises. You’ll train strength 1 day per week. Work Capacity BDFG 3 deploys 10-minute, primarily…
SF50 Bravo – Slight Work Capacity Emphasis
…for SF50 Programming: No 1RM (1 repetition max Strength Efforts) Eliminate all loaded deep squatting/lunging movements to minimize knee wear and accommodate likely knee arthritis. Bodyweight squats and lunges may…
SF50 Packet: 3x Plans – Strength and Fitness Athlete Age 50-55
…likely knee arthritis. Bodyweight squats and lunges may be prescribed. Avoids super intense, high impact work capacity efforts No max-effort endurance efforts. Endurance efforts are completed at a “moderate” pace…
Homeland Security Investigator PFT Training Plan
…What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the 800m Runs? Do your best, and be sure to do the…
BORTAC PAT Training Plan
…the bodyweight exercises, or the prescribed interval times for the 800m Runs? Do your best, and be sure to do the total number of rounds, even if you can’t make…
100-Mile Ultra Training Packet
…Strength Training The Strength Training in the plans is built primarily both bodyweight and gym-based free weight movements and is trained 1-2x/week depending up on the individual plan and the…
10K Run Improvement Training Plan
…Strength Work This training plan includes focused, running-specific leg, mid-section, and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week. WEEKLY SCHEDULE Mon: Assessment or…
New Zealand SAS Selection Training Plan
…the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups? Do your best, and be sure to do the total number…
SERE Course Training Plan
…This is the first version of this plan, built May, 2023. Strength: This plan trains strength using bodyweight exercises. You’ll complete an initial 3-exercise assessment, and your follow-on strength progression…
USMC Drill Instructor School Training Plan
…the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs? Do your best, and be sure to do the total number of rounds, even if you…