Plan Focus: Bodyweight Foundation Training Plan


MTI Lab Rats perform an In-Place Lunge Assessment during our development of Version 2 of the Bodyweight Foundation Training Plan

By Rob Shaul

Our Bodyweight Foundation Training Plan is one of our most popular plans, and a great starting point for both fit and new athletes to MTI programming.

We updated this plan in June, 2017, following changes we tested with our Lab Rats at our Jackson, Wyoming facility.

This is Version 2 of this plan.

This is a 6-Week, 6 day/week training plan which deploys bodyweight calisthenic strength training, and running. You’ll train six days a week for six weeks, totaling 36 training sessions. You’ll train Monday through Saturday and take Sundays off.

Don’t be fooled by “bodyweight.” This is an intense, total body strength and conditioning training program. It includes bodyweight strength training for your lower body, upper body and core, as well power training and aerobic endurance.

This training program is assessment based. It deploys bodyweight calisthenic and running assessments the first training session of Week 1, Week 3, and Week 6. The follow-on progressions are based upon the athlete’s assessment results.

This way the training plan automatically “scales” to the incoming fitness level of the individual athlete. Because it is assessment based, this program is appropriate for both new and possibly unfit athletes, as well as experienced, fit athletes. Every athlete will be pushed and can benefit.


Further, because it is assessment based, this program can be used in a group fitness setting with a wide variety of athlete fitness levels.

Over the years we’ve recommended this training plan to not only athletes new to MTI programming, but also super fit, experienced mountain and tactical athletes who have limited equipment to train with or need a break from the weightroom.

What We’ve Changed With Version 2

  • Simplified progressions for ease of use and maximizing work
  • Simplified Running Interval progressions
  • Removed or replaced exercises for a focused, full-body effort

Here is the Weekly Schedule

  • Monday: Bodyweight Calisthenics Progression, Sprints
  • Tuesday: 800m and 1-mile Intervals, Core/Low Back
  • Wednesday: Bodyweight Calisthenics Progression, Shuttles
  • Thursday: (Week 1-3) Long easy run, (Week 4-6) 1-Mile Intervals, Core/Low Back
  • Friday: Bodyweight Calisthenics Progression, Sprints
  • Saturday: Long easy Run
  • Sunday: Rest

Required Equipment
Two pieces of equipment are required to complete this plan:

  • Pull-up bar
  • Wrist watch with stopwatch and interval timer (Timex Ironman is best)

Optional Equipment:

  • 4x Cones to mark shuttle distances (though anything will do – towels, shirts, etc.)
  • 400m Track for Running Assessments and Interval Distances
  • GPS Watch with pace and distance. This will just make running intervals easier.
  • Foam Roller – can help with soreness

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last Assessment in the program.


Athlete performs 40x Squats, 25x Hand Release Push-ups, and 10x Pull-Up Bar Heel Tap during Session 1’s calisthenics assessment. Session 3 calls for:

(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Rep Pull-Up Bar Heel Tap

Which means …..
40% of 40x Squats = .4 x 40 = 16x Squats
40% of 25x Hand Release Push Ups = .4 x 25 = 10x Hand Release Push Ups
40% of 10x Pull-Up Bar Heel Taps = .4 x 10 = 4x Pull Up Bar Heel Taps

So … This athlete would grind through 5 rounds of:

16x Squats, then…
10x Hand Release Push Ups, then …
4x Pull Up Bar Heel Taps

Running Progressions/MTI Running Calculator
This program uses assessments and scaled progressions for your runs, as well. Session 1 has you completing a 1.5 mile run assessment for time. Session 13 has you completing a 3-mile run assessment for time.

During the follow-on running sessions, you complete two types of running intervals. First will be shorter intervals at a faster pace than your run assessment. For example, after the 1.5-mile assessment, you’ll run 800m intervals.

Second will be longer, but slower, easy runs for time. For example, a 45 minute run at your “easy” pace.

The paces you’ll run for both the shorter intervals and the longer easy runs are dictated by your assessment completion time. This way they are “scaled” to the individual athlete.

You’ll find these paces using our Run Calculator here:
The calculator is self explanatory. Enter your assessment distance, and finish time, and it spits out your interval, and easy run pace.


Bodyweight Foundation is included in the monthly subscription or can be purchased as an individual plan. 

Questions? Email

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