Busy Dad Full Gym 1: Work Capacity Focus w/Strength & Endurance


  • 7 week, 5 day/week Training Plan specifically designed for Busy Dads/Moms with access to a fully equipped functional fitness gym.
  • Sessions are designed to last 35-45 minute
  • This plan has a work capacity emphasis. Strength, endurance, and chassis integrity (functional core) are trained as well.
  • Can be purchased individually, or as part of the Busy Dad Limited Full Gym Packet
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription


Busy Dad Full Gym 1 (BDFG 1) is an intense, 7-week, 5 day/week cycle with a work capacity emphasis. Strength, chassis integrity, and endurance are also trained. Individual training sessions are purposely designed to last 35-45 minutes.  It is the first plan in our packet of Busy Dad Full Gym plans. This plan is designed for busy dads with access to a fully equipped functional fitness gym.

This plan will also work for Busy Moms and includes female-specific loading.

This is Version 1 of the plan, designed in November 2021.



BDFG 1 trains strength using heavy Barbell Complexes and a modified version of MTI’s Big 24 Progression Methodology.

Work Capacity 
Trained via 10-minute and 20-minute, single mode, and multi-mode events.

Chassis Integrity
You’ll complete a 4-Rounds minute TRE Chassis Integrity circuit one time per week. You’ll complete Total, Rotation, and Extension core exercises in the same circuit.

Trained via a 3-Mile Run Assessment @ follow-on 1-Mile repeats based on your assessment time.



  • Monday – Work Capacity
  • Tuesday – Strength
  • Wednesday – Work Capacity, Chassis Integrity
  • Thursday – Endurance
  • Friday – Work Capacity



Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags, and plyo boxes. In addition a 25# weight vest or 25# backpack (dumbbell or plates wrapped in a towel will work for backpack load).



How long will sessions last?
These training sessions are specifically designed to be completed in 35-45 minutes.

Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.

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.

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

How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

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

More Questions? Email: coach@mtntactical.com


Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

Required Equipment

Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags, and plyo boxes. In addition a 25# weight vest or 25# backpack (dumbbell or plates wrapped in a towel will work for backpack load).

Sample Training

Below is the First Week from this Training Plan:

Obj: Work Capacity

Warm up:

2 Rounds
10x Goblet Squats @ 12kg
20x Step Ups
4x Prone to Sprint
Instep Stretch
Lat + Pec Stretch


(1) 6 Rounds for Time wearing  25# Weight Vest or 25# Backpack ...
50x Step Ups @ 16-20" Box
Run 200m

(2) 2 Rounds
Hip Flexor Stretch
Pigeon Stretch
5x Shoulder Dislocate



Obj: Strength Assessment

Warm up:

3 Rounds
Barbell Complex @ 45/65#
6x Hand Release Push ups
Instep Stretch
5x Shoulder Dislocate


(1) 5 Rounds
Barbell Complex - Increase load each round and reach your Barbell Complex Max Load at Round 5
Hip Flexor Stretch

Heavy Barbell Complexes are an intense effort. See example loading below for a strong male athlete:

Round      Load
1               85#
2               105#
3               115#
4               125#
5               135#


(2) Foam Roll Legs, Low Back



Obj: Work Capacity, Chassis Integrity

Warm up:

3 Rounds
10x Goblet Squats @ 12kg
5x Hand Release Push ups
4x 40-Foot Shuttle
Instep Stretch
Lat + Pec Stretch


(1) 20 Rounds, Every 30 Seconds ...
1x Burpee then immediately, Suicide Sprint

(2) 4 Round Grind ...
5x Sandbag Clean & Press @ 40/60#
5x Keg Lift @ 40/60# Sandbag
10x Sandbag Good Morning @ 40/60#

"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed rounds..

(3) 2 Rounds
HUG - Hip Mobility Drill



Obj: Endurance 

Warm up:

3 Rounds
5x In-Place Lunges
5x Hand Release Push Ups
Run 50m
Instep Stretch


(1) Run 3 Miles for Time


(2) 2 Rounds
Instep Stretch
Frog Stretch



Obj: Work Capacity

Warm up:

3 Rounds
10x Goblet Squats @ 12kg
4x Prone to Sprint
Instep Stretch
Lat + Pec Stretch


(1) 20 Minute AMRAP (As Many Rounds as Possible)
5x Sandbag Getups @ 40/60# (alternate shoulders each round)
80-Foot Farmer's Carry @ 35/45# Dumbbells (Down 40 feet, back 40 feet)

(2) 2 Rounds
Hip Flexor Stretch
Pigeon Stretch
5x Shoulder Dislocate

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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com


Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
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  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com



I just completed BDFG 1 over a week ago and I'm starting week 2 of BDFG 2 this afternoon.

I was really amazed at the progress I made on the timed runs within the BDFG 1 program.  I saw steady improvement on both the 3 mile and 1 mile runs each week, which was really motivating.  My progress was at least inspiring enough for a colleague of mine to sign up for Mountaineering/Hiking prep plan last week.

The big life-changer was the adoption of MTI's nutrition advice and a subsequent reading of Gary Taubes book 'Why We Get Fat.'  My wife (who is a type one diabetic) and I both went keto because of it.  We've both lost weight and my wife's blood sugars have been nearly perfect.  That was an unexpected bonus.

The videos have been really useful.  Thanks for making them quick and to the point.

I look forward to continuing this journey.  Thanks for creating these programs.
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