General Plan Tree

Click the tabs below to see the individual training plans under each category.

• Strength + Endurance
  • Polar GenX Training Plan
  • Max Effort Strength + 1-Mile Run Training Plan
  • Max Effort Strength + 6-Mile Run Training Plan
  • Max Effort Strength + Aerobic Base Training Plan
  • Max Effort Strength + 6-Mile Ruck Training Plan
  • Max Effort Strength + 3-Mile Ruck Training Plan
  • Max Effort Strength + 1.5 Mile Run Training Plan
  • Max Effort Strength + 3-Mile Run Training Plan
  • Max Effort Strength + 5-Mile Run Training Plan
  • Max Effort Strength + 2-Mile Run Training Plan
• SF Programming / Older Athletes
  • MTI 45+ Fitness Assessment Training Plan
  • Peri & Post Menopausal Training Plan
  • Age: 40-45
    • SF40 Charlie: Balanced Strength, Work Capacity, Endurance
    • SF40 Bravo: Slight Endurance Emphasis
    • SF40 Alpha: Balanced Strength, Work Capacity, Endurance
  • Age: 45-50
    • SF45 Delta: Slight Endurance Emphasis
    • SF45 Charlie: Balanced Strength, Work Capacity, Endurance
    • SF45 Bravo: Slight Strength Emphasis
    • SF45 Alpha: Balanced Strength, Work Capacity, Endurance
  • Age: 50-55
    • SF50 Charlie – Slight Endurance Emphasis
    • SF50 Bravo – Slight Work Capacity Emphasis
    • SF50 Alpha – Slight Strength Empahsis
  • Age: 55-60
    • SF55 Charlie: Slight Endurance Emphasis
    • SF55 Alpha: Slight Strength Emphasis
    • SF55 Bravo: Slight Work Capacity Emphasis
  • Age: 60+
    • SF60 Charlie – Slight Endurance Emphasis
    • SF60 Bravo: Balanced Strength, Work Capacity, Endurance
    • SF60 Alpha: Slight Strength Emphasis
• Base Fitness Plans for Civilian Athletes
  • Full Gym Required
    • Apex Fitness Standards Training Plan
    • Willie: Endurance Focus with concurrent Strength & Work Capacity
    • Hank: Work Capacity Focus with Concurrent Big 24 Strength & Endurance
    • Waylon: Density Strength Focus with Concurrent Work Capacity & Endurance
    • Johnny: Balanced Strength, Work Capacity, Endurance
    • Fat-Loss Training Program
  • Full Gym - Time Constrained
    • Physical-Job & High-Volume Recreation Maintenance Training Plan
    • Busy Dad Full Gym 5: Strength and Work Capacity Focus
    • Busy Dad Full Gym 4: Slight Endurance Focus w/Concurrent Strength & Work Capacity
    • Busy Dad Full Gym 3: Slight Endurance Focus w/Concurrent Strength and Work Capacity
    • Busy Dad Full Gym 2: Slight Strength & Chassis Integrity Focus w/Concurrent Endurance and Work Capacity
    • Busy Dad Full Gym 1: Work Capacity Focus w/Strength & Endurance
  • Limited Equipment
    • Blackfoot: Balanced Strength, Work Capacity, Endurance
    • Kiowa: Slight Endurance Emphasis
    • Crow: Balanced Strength, Work Capacity, Endurance
    • Sioux: Slight Endurance Emphasis
    • Apache: Balanced Strength, Work Capacity, Endurance
    • Single Kettlebell or Dumbbell Training Plan
    • Sandbag Logos
    • Sandbag Pathos
    • Moe Dumbbell/Kettlebell Plan: Strength Emphasis
    • Larry Dumbbell/Kettlebell Training Plan: Work Capacity Emphasis
    • Curly Dumbbell/Kettlebell Training Plan: Endurance Emphasis
    • Sandbag Ethos
    • Stuck in a Motel Training Plan
    • Sandbag/Weight Vest/Dumbbell Training Plan
  • Limited Equipment - Time Constrained
    • Busy Dad Limited Equipment Training Packet: 5x Plans
    • Busy Dad Limited Equipment 5: Slight Endurance Emphasis
    • Busy Dad Limited Equipment 4: Slight Endurance Emphasis
    • Busy Dad Limited Equipment 3: Balanced Strength, Work Capacity, Endurance
    • Busy Dad Limited Equipment 2: Slight Strength Emphasis
    • Busy Dad Limited Equipment 1: Balanced Strength, Work Capacity, Endurance
  • Bodyweight
    • Vacation Training Plan
    • Bodyweight Flow
    • Bodyweight Peak
    • Bodyweight Beginner
    • Bodyweight Suspension Training Plan
    • Bodyweight Foundation
• Strength/Hypertrophy
  • Full Gym Required
    • King of Strength Exercises Training Plan
    • Max Effort Strength + 6-Mile Ruck Training Plan
    • Max Effort Strength + 3-Mile Ruck Training Plan
    • Max Effort Strength + 1.5 Mile Run Training Plan
    • Max Effort Strength + 3-Mile Run Training Plan
    • Big 36 Strength
    • Efficient Strength Training Plan
    • Max Effort Strength + Bodyweight Strength Endurance
    • Max Effort Strength + 5-Mile Run Training Plan
    • Gladiator: Strength Emphasis
    • Max Effort Strength + 2-Mile Run Training Plan
    • 1-Lift Per Day Training Plan
    • Eccentric Strength Training Plan
    • TLU Strength Training Plan
    • Super Squat Strength Plan
    • MTI Relative Strength Assessment Training Plan
    • Big 24 Strength
    • 357 Strength
    • Ultimate Meathead Cycle (Strength, Hypertrophy)
    • Single Limb Strength Training Plan
    • Rat 6 Strength
    • Off-Season Strength for Endurance Athletes
    • In-Season Strength Training Plan for Endurance Athletes
    • Hypertrophy Training Program for Skinny Guys
  • Kettlebell and/or Dumbbell
    • Single Kettlebell or Dumbbell Training Plan
    • Kettlebell Strength – “Working Strength” Progression
    • Kettlebell Strength – TLU Progression
  • Bodyweight Strength
    • Bodyweight Peak
    • Bodyweight Build
    • Grease the Groove Push Up / Pull Up Training Plan
    • 3-Week Push Up & Pull Up Improvement Training Plan
    • Pull Up Improvement Training Packet
    • Push Up Improvement Packet
• Chassis Integrity (core)
  • Chassis Integrity Training Plan
  • Resilience: Combat Chassis Focus
  • Core Strength Bodyweight Only
  • Core Strength for Runners
  • Low Back Fitness Training Program
• Endurance (Run, Ruck, Swim, Row, Bike, Tri)
  • Running
    • 10K Run Improvement Training Plan
    • Max Effort Strength + 1.5 Mile Run Training Plan
    • 3-Mile Run Improvement Training Plan
    • Run & Ruck Improvement Training Plan
    • 1.5 Mile Run Improvement Training Plan
    • Max Effort Marathon Training Plan
    • Half Marathon Training Plan
    • 5-Mile Run Improvement Training Plan
    • 2-Mile Run Improvement Training Plan
    • In-Season Strength Training Plan for Endurance Athletes
    • Meathead Marathon Training Plan
    • Off-Season Strength for Endurance Athletes
  • Rucking
    • Max Effort Strength + 3-Mile Ruck Training Plan
    • Run & Ruck Improvement Training Plan
  • Ultra
    • 50K Ultra Training Plan
    • 25K Ultra Training Plan
    • Ultra Running Preseason Training Program
    • 100 Mile Ultra Running Training Plan
    • 50 Mile Ultra Running Training Plan
  • Triathlon
    • Ironman Triathlon Training Plan
    • Jackson Hole Picnic Mountain Triathlon Training Plan
    • Half Ironman Triathlon Training Plan
    • Olympic-Distance Triathlon Training Plan
    • Sprint-Distance Triathlon Training Plan
  • Row
    • Power-Based Endurance Training Plan
    • 5,000m Row Improvement Training Plan
    • 2,000m Row Improvement Training Plan
    • 1,000m Row Improvement Training Plan
  • Bike
    • Power-Based Endurance Training Plan
  • Swim
    • Swimming Improvement Plan
• Work Capacity
  • High Rep Kettlebell Snatch Training Plan
  • Ultimate Work Capacity I
  • Fat-Loss Training Program
• Training While Injured
  • Training Program for Athlete Suffering Arm Injury
  • Training Program for Athlete Suffering from Leg Injury
• Injury Recovery
  • Hip Replacement Post-Surgery Recovery Plan
  • Hip Replacement Pre-Surgery Training Plan
  • Low Back Fitness Training Program
  • Training Program for Athlete Suffering Arm Injury
  • Training Program for Athlete Suffering from Leg Injury
  • Post Rehab Leg Injury Training Plan
• Obstacle Race/GoRuck
  • Hyrox Training Plan
  • Obstacle Race Training Plan – Ultra Distance
  • Obstacle Race Training Plan – Long Distance
  • Obstacle Race Training Plan – Medium Distance
  • GORUCK Challenge Training Plan
  • GORUCK Heavy Training Plan
  • Obstacle Race Training Plan – Short Distance
• Combat Sports / Tactical Games
  • Tactical BJJ – John Wick
  • Tactical BJJ – Dutch
  • Tactical BJJ – Riggs
  • Tactical BJJ – John Creasy
  • Tactical BJJ – Casey Ryback
  • Tactical Shooting Competition Training Plan
  • Brazillian Jiu Jitsu (BJJ) Training Plan
• Surf
  • Surfing Pre-Season Training Plan
• Plan Packets
  • Busy Dad Limited Equipment Training Packet: 5x Plans
  • Pull Up Improvement Training Packet
  • Push Up Improvement Packet

MTI’s General Fitness Programming Approach

By Rob Shaul, Founder

The nearly 20 years of expereince MTI has had programming for mountan and tactial athletes it deployed in our programming for general fitness. Our work is grounded in engineering programming for tactical and mountain professionals, and that level of professional-grade programming is applied to our work for civilian athletes.

2 Types of Programming

We have two types of programming for General Fitness or GPP (General Physical Preparation): (1) “Base Fitness” and (2) Fitness-Specific Fitness.

“Base Fitness” is our day-to-day programming for civilan athletes who aren’t training for a specific event or fitness attribute.

MTI’s Base Fitness programming concurrently trains strength, work capacity, endurance (run, ruck), and chassis integritty. It deploys the same Fluid Periodization approach we use for professionals. Fluid Periodization is the way we can concurrently train multiple fitness attributes in a mathmatical, progressive manner to increase a broad range of general fitness simultaneiously.

Our Base Fitness programming for General Fitness includes professional-grade, day-to-day programming built around a full gym, base fitness programming for limited equipment, and base fitness programming for “busy dads” who only have 30-45 minutes of training time daily.

We also design general fitness programming for older athletes – specific approaches for athletes ages 45-50, 50-55, 55-60 and 60+.

MTI’s “Fitness-Specific” fitness programming is laser-focused on building one or two specific fitness attributes. This includes programming for max effort, working, strongman and bodyweight strength, programming for fat loss, work capacity hypertrophy, endurance programming specifically designed to improve running, rucking, biking and/or swimming, and some plans that build two attributes concurrently, like max effort strength and 6-mile run performance.

At heart, MTI coaches are “Scholar Meatheads” and we live to program and improve specific fitness attributes through experience and testing.

We also have specific programming for civilian races and events like 10k runs, marathons, triathlons and obstacle course races. And some of our general fitness programming is just fun, like our Meathead Marathon Training Plan which is designed for athletes who want to finish a marathon, but train and build max effort strength while logging road miles.

MTI’s Fitness-Specific and “Event-Specific” is mission-direct: built from the fitness demands of the goal backward.

Our Specific Fitness programming Approach:

1. Identify the fitness demands of the mission or event.
2. Identify the exercises that best train those demands.
3. Define the end-state performance goals.
4. Reverse-engineer progressions to achieve those goals.
5. Test, assess, and refine through direct application.

Nothing in MTI programming is random. Every session, circuit, and progression must transfer to performance outside the gym or work towards the goal. .

Research, Testing, and Evolution

MTI is a strength and conditioning research lab, not a commercial fitness brand.

Every plan we publish is tested in-house by MTI coaches and athletes before it reaches the field. We test what we write. We iterate on what we learn. Over one hundred in-house studies have been conducted measuring programming effectiveness and transfer to mission performance.

Field feedback from operators, units, and leaders informs every update. In this way, programming at MTI is not fixed. It is an evolving craft — continually tested, revised, and improved.

2 Ways to Purchase.

• Purchase and Individual Training Plan (see links above)
• Subscribe. With a Subscription you get access to our daily training sessions for Military, Law Enforcement, Fire Rescue, General Fitness and Mountain Athletes, as well as access to 450++ Individual Training Plans and 8 daily programming streams. 

The MTI Ethos

• Mission first. Every rep must serve performance outside the gym.
• Craftsmanship. Programming is built, tested, and refined, not copied.
• Accountability. We test every plan ourselves.
• Rapid Iteration. If it doesn’t work, we change it.
• Quiet professionalism.

Questions?
Don’t know where to Start? Looking for a specific plan or guidance for a goal? 
Please email me directly, rob@mtntactical.com. I personally answer dozens of athlete questions weekly.