By Emmett Shaul, MTI Coach
Over the past month, MTI has created and released many new training plans. Below is a summary of these training plans, and the rational behind the programming:
1) Military Athlete Flex: Strength Emphasis
18-session training cycle built for tactical athletes who can’t maintain a 5–6 day/week schedule due to unit PT, demanding jobs, or other obligations. Sessions are to be completed in order, but on the athlete’s own schedule.
The plan emphasizes strength through a modified “TLU” format. Each session begins with a 1RM assessment and follows with a density progression, then follows our traditional TLU formatting. Work capacity and chassis integrity are trained together in 25–35-minute grind circuits. Endurance alternates between 60-minute moderate runs and 60-minute rucks. Tactical agility is trained through obstacle and level-change drills.
Design Rationale:
The Flex Plan was built after hearing from a full-time ROTC cadet balancing mandatory PT and academic demands. The design intent was to create programming that complements, not competes with, existing PT requirements while still addressing all the fitness demands of a tactical athlete. Strength is the primary emphasis because it underpins durability and performance across all other attributes. Combining work capacity and chassis integrity within grind sessions maximizes training efficiency. Endurance and agility are included to ensure the athlete continues developing all mission-relevant fitness demands within a flexible schedule.
2) USASOC Best Combat Diver Competition Training Plan
7-week, 6-day/week training program specifically designed for athletes competing in the USASOC Best Combat Diver Competition. The training plan has a heavy emphasis on swimming, water confidence, and running.
Much of this training requires coordination with teammates—ensure you have designated training time that works for all members.
This plan was developed through a partnership with a Special Forces Team that competed in the event. Lessons learned from their preparation and performance directly influenced this version of the training plan. Read more about that experience here.
Design Rationale:
This plan was built to directly prepare athletes for the events and demands of the USASOC Best Combat Diver Competition. The competition combines strength, endurance, swimming, diving, and water-confidence challenges under fatigue. Each element of this plan trains those demands using assessment-based progressions that automatically scale to the athlete’s performance level.
PFAT:
Physical fitness events—push-ups, sit-ups, pull-ups, planks, deadlifts, and the 2-mile run—are trained using MTI’s Density Progression methodology. Density progressions have proven effective for increasing repetitions and performance in bodyweight and timed events. Assessments are completed in Weeks 1, 4, and 7, with progressions based on results.
Swimming and Water Confidence:
Swimming volume was increased following athlete feedback that competitors required greater freestyle capacity with mask and snorkel. The plan includes 250m freestyle assessments and interval progressions to improve swim efficiency and speed. One day per week is dedicated to water-confidence work, including buddy treads, clump relays, and subsurface swims, which progress through the cycle based on assessment results
Diving:
Diving is trained via assessments and follow-on intervals. You will train using the superman position to best replicate the natural diving position.
Running and Endurance:
Running volume and pacing are trained using assessment-based intervals. Events such as the fin-and-run combination are completed as a team to develop pacing, coordination, and shared output during events.
Kayaking and Grip Strength:
Kayak intervals are completed at moderate pacing. Because kayak-specific work can be resource-limited, grip endurance training has been integrated into chassis integrity circuits through farmers carries and loaded holds. This accounts for grip fatigue that was observed in previous competition prep cycles.
Chassis Integrity:
Version 2 introduces dedicated chassis integrity training after teams reported lower back fatigue during prior competition preparations. These sessions train midsection strength and stability through total-body and anti-rotation patterns, improving posture and transfer of power during diving, swimming, and load-carrying events.
Assessment-Based Progression:
All key events—strength, endurance, and water confidence—are trained using an assessment-based model conducted in Weeks 1, 4, and 7. This ensures progression is specific to the athlete’s starting point and scales throughout the plan.
3) Enduro Mountain Bike Training Plan
6-week, 6-day/week program designed to prepare athletes for an upcoming Enduro mountain bike season or event. The plan targets:
- Pedaling power and speed over ground
- Bike-specific leg, core, and upper body strength
- Enduro-specific fitness — uphill and downhill
- Grip strength and endurance
Design Rationale:
Enduro racing combines repeated uphill climbs with timed downhill segments. Research shows grip strength declines significantly during prolonged downhill efforts, reducing control and braking ability. To address this, the plan trains grip endurance through dead-hang intervals and loaded carries to maintain hand strength throughout the race.
Strength training develops lower body strength and power needed for downhill events and includes upper-body hypertrophy to build “armor” on the shoulders and arms, which are the most common sites of injury during crashes.
Work capacity circuits of box jumps, burpees, and skier-tuck holds replicate the demands of downhill riding. Box jumps train the explosive power required to pedal through corners. Burpees drive heart rate and add both upper- and lower-body eccentric loading. The skier-tuck hold mimics the downhill position—athletes are not sitting but remain in a quarter squat.
One work capacity session each week targets shorter downhill runs; another trains longer efforts. Total duration increases weekly to build fatigue resistance for all downhill run lengths. Mini-events combine uphill pedaling and downhill work capacity efforts and progress in total duration from roughly 60 to 180 minutes to simulate full Enduro race days.
Endurance sessions focus on 30-minute threshold efforts and power intervals to improve uphill performance. Chassis integrity circuits train total-body, rotational, and anti-rotation strength for bike control and stability.
4) Downhill Mountain Bike Training Plan
5-week, 6-day/week plan designed to prepare athletes for the demands of full-day downhill riding. Objectives include:
- Increasing grip endurance and upper-body durability
- Building downhill-specific leg and core strength
- Improving fitness for repeated downhill efforts
Design Rationale:
Downhill racing drives heart rates into the 80–90% range and places high demand on both eccentric strength and grip endurance. Strength training develops lower body strength and power needed for downhill events. Upper-body hypertrophy builds “armor” for the shoulders and arms, protecting against impact during falls. Grip endurance is trained through dead-hang intervals and farmers carries to improve control and braking late in runs.
Work capacity circuits of box jumps, burpees, and skier-tuck holds replicate the physical demands of downhill efforts. Box jumps build explosive and eccentric leg strength, burpees load both upper and lower body, and skier-tuck holds mirror the downhill position—athletes are not sitting but in a quarter squat.
Each week includes two work capacity sessions: shorter circuits early in the week and longer efforts later to account for the various lengths of downhill runs. Total work time progresses from 12 to 20 minutes across the plan. Endurance rides of 60–90 minutes prepare athletes for full-day efforts. Chassis integrity circuits train total-body, rotational, and anti-rotation strength for control and stability on the bike.
5) Space Force HPA Training Plan
6-week, 5-day/week plan built to prepare athletes for the Space Force Human Performance Assessment (HPA): push-ups or hand-release push-ups, sit-ups/cross-leg reverse crunch/forearm plank, and either a 2-mile run or High-Aerobic Multi-Shuttle Run (HAMR).
Design Rationale:
This plan uses MTI’s Density Progression methodology for the upper body and core events. Density progressions have proven effective in increasing push-up, sit-up, and plank performance by building both strength and muscular endurance. The 2-mile run uses MTI’s speed-over-ground interval system based on the athlete’s assessed run pace. The HAMR event is trained using MTI’s established interval chart. These progressions directly target the fitness demands of the HPA.
6) Out of Shape Active Duty On-Ramp Training Plan – Found in our Out Of Shape Active Duty Training Packets
4-week plan designed for out-of-shape active duty personnel who need to rebuild baseline fitness. Sessions last 30–45 minutes and focus on bodyweight strength and progressive aerobic work.
Design Rationale:
This plan is designed for out-of-shape athletes who need to improve their base fitness before beginning MTI’s more intense PFT programs. Strength training uses bodyweight grinds that increase in duration weekly to build foundational strength. Endurance begins with easy-pace runs of increasing time to build aerobic base, then transitions to moderate-pace efforts as fitness improves.
Work capacity begins at low intensity and progresses through the cycle to increase the athlete’s ability to handle greater volume and duration. Chassis integrity is introduced through bodyweight core movements to build midsection strength for plank and sit-up events in PFT programming.
7) Out of Shape Active Duty AFT Training Plan – Found in our Out Of Shape Active Duty AFT Training Packet
6-week plan designed as an on-ramp for deconditioned active duty personnel preparing for MTI’s full AFT Training Plan. Training includes 25 m shuttles, bodyweight and DB/KB strength, running endurance, and hinge lift training.
Design Rationale:
The goal of this plan is to improve the athlete’s base fitness to the point they can complete the full AFT Training Plan. Strength training begins with bodyweight movements to build general strength, then transitions to DB/KB strength lifts to introduce load and continue building strength via Lower and Upper body exercises. The hinge lift is emphasized because it is one of the primary events in the AFT.
Work capacity is built through 25m runs that progress in duration to increase 25m capacity required for the Sprint Drag Carry event. Endurance begins with easy-pace runs that progress in time and intensity to build aerobic base for the 2-mile run.
8) Out of Shape Active Duty USMC PFT/CFT Training Plan – Found in our Out Of Shape Active Duty USMC PFT and CFT Training Packet
6-week plan designed as an on-ramp for deconditioned active duty personnel preparing for MTI’s full USMC PFT or CFT Training Plan. Training includes 25m shuttles, bodyweight and DB/KB strength, running endurance, and Push Press training.
Design Rationale:
The goal of this plan is to improve the athlete’s base fitness to the point they can complete the full USMC PFT and CFT Training Plan. Strength training begins with bodyweight movements to build general strength, then transitions to DB/KB strength lifts to introduce load and continue building strength via Lower and Upper body exercises.
Work capacity is built through 25m runs that progress in duration to increase 25m capacity required for the Maneuver Under Fire event. Endurance begins with easy-pace runs that progress in time and intensity to build aerobic base for the 3-mile run.
9) FBI Special Agent PFT Training Program
6-week training program is sport-specifically designed to improve scores on the FBI Special Agent Physical Fitness Test: 1.) Max Rep Continuous Motion Pull Ups (no time limit, but you can’t stop to rest), 2.) Timed 300-meter sprint, 3.) Max Rep Continuous Motion Push-Ups (no time limit, but you can’t stop to rest), 4.) Timed 1.5 mile run.
Updates:
Update of the FBI SA PFT training plan reflects the new test standards taking effect November 2, 2025. Sit-up work is replaced with dedicated pull-up training.
Design Rationale:
This training plan deploys MTI’s Density Strength progressions for Pull Ups and Push Ups. The 300m Sprint is trained via sprint repeats of 100m and 300m at various intensities. The 1.5-mile run uses MTI’s speed-over-ground interval system based on the athlete’s assessed run pace.
10) US Air Force PFT Training Program
6-week, 5-day/week plan built to prepare athletes for the USAF PFT: push-ups or hand-release push-ups, sit-ups/cross-leg reverse crunch/forearm plank, and either a 2-mile run or High-Aerobic Multi-Shuttle Run (HAMR).
Update:
Update of the USAF PFT Training Program reflects the newest test standards taking effect. On January 1, 2026, the USAF will pause all PFT testing. On March 1, 2026, you will be able to take the new PFT without your score being recorded. September 1, 2026 the new PFT scoring goes live.
If you purchase this training plan, you will have access to V3 and V4 until January 1, 2026 – after Jan 1, we will be discontinuing V3.
Design Rationale:
This plan uses MTI’s Density Progression methodology for the upper body and core events. Density progressions have proven effective in increasing push-up, sit-up, and plank performance by building both strength and muscular endurance. The 2-mile run uses MTI’s speed-over-ground interval system based on the athlete’s assessed run pace. The HAMR event is trained using MTI’s established interval chart. These progressions directly target the fitness demands of the USAF PFT.
11) CANSOFCOM PFSE 2 Training Plan
6-week, 5 day/week training program specifically designed to prepare athletes for the PFSE 2: Relative Hand Grip Test, Standard Load Squat, Pull Ups, Sit Ups, 20m Shuttle Test, BMSS Test.
Design Rationale:
The Standard Load Squat, continuous pull ups, and 1 minute sit ups are trained via MTI’s Density Progressions. Each progression uses a percentage of the athletes most resent assessment results, in this way, the training automatically “scales” to the individual athlete. Squat training is performed to the 42 BPM metronome to match the evaluation cadence. Max hand grip strength is targeted with Over Crush deadlift intervals. The 20 m Shuttle is trained with our established Beep Test intervals based on the athletes most recent assessment results.
12) Out of Shape Active Duty On-Ramp Navy PRT Training Plan – Out of Shape Active Duty Navy PRT Training Packet
4-week plan designed for out-of-shape active duty personnel who need to rebuild baseline fitness. Sessions last 30–45 minutes and focus on bodyweight strength and progressive aerobic work (running or swimming).
Design Rationale:
This plan is designed for out-of-shape athletes who need to improve their base fitness before beginning MTI’s Navy PRT Training Plan. Strength training uses bodyweight grinds that increase in duration weekly to build foundational strength. Endurance begins with easy-pace runs of increasing time to build aerobic base, then transitions to moderate-pace efforts as fitness improves. The On-Ramp training plan also includes the option of a swimming alternative, if you choose to swim, rather than run, for the PRT.
Work capacity begins at low intensity and progresses through the cycle to increase the athlete’s ability to handle greater volume and duration. Chassis integrity is introduced through bodyweight core movements to build midsection strength for plank and sit-up events in PFT programming.
These plans are a few of the 450+ which are available through our Athletes Subscription.
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