Captain Morgan: Balanced Base Fitness + Swim Endurance


  • 6 Week, 5 Day/Week Training Plan designed as day-to-day training for tactical athletes whose mission sets include water based activities such as SCUBA and Water Rescue (SEAL, BORSTAR, USAF PJ/CCT, etc.)
  • Concurrently trains Strength, Work Capacity, Chassis Integrity, Tactical Speed/Agility, and Endurance
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.


Captain Morgan is an intense, 6-Week, 5 day/week training cycle.

This is third plan in the Pirates Packet of training plans designed as day-to-day programming for tactical athletes whose mission-set includes water-based activities such as SCUBA and water rescue.

Captain Morgan trains water fitness in conjunction with the other land based fitness demands for the multi-mission tactical athlete.

This plan was built in June, 2017.

Water Based Endurance:
Aerobic base swimming, building up to 2,500m swim at moderate pace.

Strength Work:
Super Squat strength focusing on the Back Squat and Bench Press. These are brutal!

Work Capacity
15min + 10min work capacity efforts with short rest periods between. Gym based, multi mode efforts, including a step up progression, shuttles, mini leg blasters, sand bag get ups, etc.

Land Based Endurance:
6 Mile run assessment with follow on 2-mile intervals to train speed over ground.

TAC SEPA and Chassis Integrity
Focus on tactical speed and agility – linear speed, level and direction change, trained unloaded and loaded. Chassis Integrity is trained 1x/week with a 15-20 minute “ARTE” circuit.

Here is the weekly schedule:

  • Monday – Strength, Chassis Integrity
  • Tuesday – TAC SEPA (Speed), Work Capacity
  • Wednesday – Swimming
  • Thursday – Strength, Work Capacity
  • Friday – Running Speed Over Ground


What equipment is required?
Fully equipped functional fitness gym, swimming pool with known distance, wrist-watch for intervals, weight vest or IBA

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

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit. 

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at, other venders sell them, and you can make your own. Be resourceful.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

More Questions? Email



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

  • Fully equipped functional fitness gym

  • Swimming pool with known distance

  • Wrist-watch for intervals

  • Weight Vest or IBA


Sample Training

Below is the entire first week of programming from the training plan:

Obj: Strength Assessment, Chassis Integrity

Warm Up:

3 Rounds

  • 6x Back Squat @ 75/95#
  • 3x Scotty Bobs @ 15/25#
  • 6x Sit Ups
  • Instep Stretch
  • 3x Shoulder Dislocate


(1) Work up to 1RM Back Squat


(2) 1 Round

  • 20x Back Squat @ 65% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly. 

(3) Work up to 1RM Bench Press


(4) 1 Round

  • 20x Bench Press @ 50% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(5) 15 Minute Grind

  • 10x Kettlebell Swings @ 16/20kg
  • 15/15 Low Back Lunge
  • 5x Band Press Out
  • 5x Hang Power Snatch @ 45/65#


Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps.

Embrace the suck and suffer through. Have a

spot, if possible. If not,

have safety bars ready

and set.


Obj: TAC SEPA, Work Capacity Assessment

Warm up:

3 Rounds

  • 5x Burpees
  • 4x 40-Foot Shuttles
  • 10x Sit Ups
  • Instep Stretch
  • Training:

(1) 4 Rounds

  • TAC SEPA Explosive Squat Jump to Sprint
  • Rest 60 seconds

(2) 4 Rounds @ 25# Weight Vest/IBA

TAC SEPA Explosive Squat Jump to Sprint

Rest 60 seconds

(3) 15 Minute wearing a 25# Weight Vest/IBA

Max Step Ups @ 15”


Rest 3-5 Minutes

(4) 10 Rounds every 60 seconds

6x40ft Shuttles

(5) Foam Roll Legs, Low Back



Obj: Swim Endurance


  1. 2000m Swim @ Moderate Pace

Moderate Pace = Comfortable but not easy

Use the same stroke for the entire session



Obj: Strength, Work Capacity

Warm Up:

3 Rounds

6x Back Squat @ 40/50/60% 1RM

3x Scotty Bobs @ 25#

6x Sit Ups

Instep Stretch

3x Shoulder Dislocate


(1) 1 Round

20x Back Squat @ 70% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly. 

(2) 3 Rounds

5x Bench Press @ 25/35/45%

Lat/Pec Stretch

(3) 1 Round

20x Bench Press @ 55% 1RM.

Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(4) 12 Rounds for Time

10x Box Jump

Suicide Shuttle

Rest 20 Seconds

Rest 3-5 Minutes

(5) 4 Rounds every 2:30 Min

5x Sandbag Clean and Press @ 40/60#

5x Pull Ups

Mini Leg Blaster



Obj: Endurance Assessment


  1. 6 Mile Run Assessment


Show More

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.



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.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • 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

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?

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