Plan Focus: Valor – Strength, Work Capacity, Chassis Integrity, Military-Specific “Speed Over Ground”

Military Lab Rats, Cody and Mike, find their 1-mile ruck interval times while lab-ratting Valor last fall.
Military Lab Rats, Cody and Mike, find their 1-mile ruck interval times while lab-ratting Valor last fall.

By Rob Shaul

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.

It joins Humility, Fortitude, Resilience and Gratitude as one of the 5 plans in our “Virtue Series” for military athletes.

The first version of Valor was based on an Operator Sessions training cycle I originally designed in the Fall, 2014, and at that time it represented the most recent evolution of my programming philosophy.

I subsequently updated Valor in March 2017 to reflect the continuous improvement methodology of MTI (more below).




Valor is designed for Military Athletes looking to make gains across the board – strength, work-capacity, endurance and Chassis Integrity (MTI’s functional mid-section training methodology).

Valor has a slight emphasis on work capacity and endurance and it has developed into my favorite “tool” for athletes wanting to make gains in these areas.

The focus of the plan’s endurance component is improving speed over ground in military modes – running and ruck-running. The plan deploys 3-mile ruck run and running assessments and 1-mile intervals based on the individual athlete’s assessment results. On Fridays, the plan has you running for distance at a moderate pace.

In addition to aerobic and anaerobic run endurance, the plan also trains bodyweight strength endurance for push ups, sit ups, and pull ups.

The work capacity component of the plan is gym-based and multi-modal. These efforts occur on Monday and Wednesday and have two distinct durations. Monday’s efforts are designed to last around 25 minutes. Wednesday’s three work capacity efforts are each 5 intense minutes long.



Monday: Strength, Work Capacity (20-30 min), Chassis Integrity (most weeks)
Tuesday: 1-Mile Ruck Run Intervals @ 45#
Wednesday: Strength, Work Capacity (3x 5 minute), Chassis Integrity (most weeks)
Thursday: 1-Mile Unloaded Run Intervals
Friday: Gym-Based Endurance progressed to 60 minutes.



  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 45# of filler/load
  • 10# dumbbell, rubber rifle or sledgehammer to Ruck Run with
  • Stopwatch
  • Foam Roller



Who is this plan appropriate for?
Valor is an intense training plan designed for active duty military athletes.  Is not appropriate for severely de-conditioned athletes. It is appropriate fit athletes who want to concurrently build strength and endurance.

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes.

What if I miss a day?
Begin where you left off when you return to training. This program 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/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

Can I see sample training?
Yes. Click the HERE and then hit “Sample Training” to see the entire first week of programming.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.



I got rid of Garbage Reps, exchanged the Core Training with our latest Chassis Integrity Theory. I also simplified the plan by eliminating bodyweight calisthenic assessments.  The exercise and circuit menus are narrowed, and the progressions got tightened up. Finally, I replaced Friday’s run with gym-based endurance efforts based on our new Program Theory


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