Daily Jiu Jitsu/Grappling Fitness Subscription


  • Includes Daily Base Fitness Training Sessions (3/week) for Jiu Jitsu & Grappling Athletes.
  • 3x/week, 45min or less sessions to balance time constraints
  • Limited Equipment & Full-Gym training options by cycle
  • Optimal intensity to ensure peak performance during mat training
  • Tested and verified by the MTI Team
  • $15/Month, Cancel Anytime


Year-round, day-to-day base fitness programming for Jiu Jitsu, Grappling, and MMA athletes. 

We recently launched the Daily BJJ/Grappling Training Sessions, focused on base fitness for practitioners. This programming is built for Jiu Jitsu, but would also work for MMA, Judo, and Wrestling. Below is an overview of the physical requirements and athlete constraints and how we’ve solved them in our programming. These training sessions include full gym and limited equipment training options. 

Physical Attributes Trained

  • Strength
    • Brute Strength mixed with Working Strength – BJJ/Grappling is primarily a Brute Strength-oriented endeavor utilized repeatedly through sport-specific technique. Total body, powerful rotational, and anti-rotational movements are common in every ‘rolling’ session.
    • Relative Strength – Same as tactical athletes, developing strength without additional body weight is a key advantage to grappling sports
    • Unilateral Strength – The irregular, off-balance movements put brief but excessive loading on individual limbs and joints. Unilateral strength development is key to injury prevention and durability
  • Full Chassis Integrity + Neck Strengthening – Chassis Integrity mixing standing, seated, knees on the ground, and semi-supine positions. Neck strengthening is integrated as a means for injury prevention.
  • Grip Strength – (Crush, Support, Pinch) – Different varieties of grips are utilized between Gi and No-Gi techniques, involving all of the major three actions of the grip. Strong grips, strong arms, and a strong back are significant advantages.
  • Short Duration Work Capacity – (5-10 min w/repeats). Training rounds are generally 5-6 minutes, with 1 minute of rest before another round. Competition matches are generally 5-10 minutes depending on belt level. Work Capacity priority is lower on this list as every BJJ/Grappling practice involves multiple rounds of sparring, aka plenty of conditioning, on the mats.
  • Aerobic Endurance – Moderate duration, moderate-intensity endurance training to improve overall aerobic capacity and recovery between matches/rounds. Aerobic capacity training can be accomplished in many different ways, and we’re looking forward to experimenting with these.
  • Joint Durability via Plyometric Drills – This is a physically demanding sport that can lead to disastrous injuries. We’ll utilize plyometric work to develop performance and durability in the joints most commonly injuries.

    Fitness Training Constraints & Solutions for the Jiu Jitsu Athlete

    • Limited Time: The vast majority of grappling practitioners are hobbyists with jobs and families. The amount of time available for training is limited and is then split between mat training and fitness training. We’ve created a 3x/week strength and conditioning schedule, with sessions lasting between 30-45 minutes. The intensity of this fitness training is appropriately matched for someone who trains on the mat 3–5 times per week.
    • Limited Equipment BJJ gym memberships can be very expensive, and a tight budget might prohibit a full gym membership. We’ve created a system that will always include limited equipment training options.
    • Intensity – This programming is intended to supplement Jiu Jitsu & Grappling training, which has priority. We program the fitness intensity so you’re at your best on the mats. 
    • Tactical Athlete Needs – For tactical athletes, we provide training options to ensure your profession specific fitness (Military, LE, Fire) stays sharp.

    Figuring out a Training Schedule

    Below is a example of how I’m currently implementing this programming into my training schedule:

    Mon: AM – BJJ Training (lighter, technical rounds) PM -Session 1 
    Tues: BJJ Training (hard rounds) 
    Wed: Session 2 
    Thurs: BJJ Training (hard rounds) 
    Fri: AM – BJJ Training (lighter, technical rounds) PM – Session 3 
    Sat: BJJ Training (hard rounds) 
    Sun: Total Rest

    Programming Tested and approved by the MTI Team

    All of our programming has been tested, revised, and improved by the MTI team. These efforts are critical to ensuring the program’s validity, effectiveness, and efficiency.

    What Makes Our Programming Different

    1) We train for performance outside the gym and on the mats. Our programming is focused on training which transfers to performance and durability. Gym numbers are meaningless. All that matters is outside performance. This means we are not wedded to one programming theory or approach. Our programming is constantly evolving as we learn more and improve.

    2) Our training sessions are periodized and programmed. We are uncomfortable with random training. We like to know where we are going. All programs are designed following a length needs analysis, macro level (1-year) periodization model, applied to 1-month cycles.

    3) Strength Focus. The best thing we can do for our athletes is make them stronger. Strength is the foundation of performance and durability. We train full body strength heavy, hard, and often, using classic, proven barbell and strongman exercises. Beyond full body strength, we hammer the core and midsection daily and often dedicate whole training sessions to building our athlete’s core strength. Our strength training is aimed at the athlete’s “Combat Chasis” – legs, hips, and core.

    4) We build durability. By developing overall strength, core strength, and hip and shoulder mobility, we aim to make our athletes more durable. Avoiding injury from trauma or overuse keeps them on the mats. Strength + Conditioning + Mobility = Durability.

    5) Constant improvement. Our programming today is much different than 12 months ago and will be different again 12 months from now. The more we coach, the more we learn, and that increased knowledge is continually folded into training programming and training session design. We are constantly making changes to improve. We can always do better.

    6) We’re our own “Lab Rats.” We do these training sessions too – ahead of when they are published on the website. We understand that programming and training session design are as much craft as they are science, and there’s no substitute for the coach writing the training sessions to do them also. We try and test it before we publish it.


    Required Equipment

    Each 1-month cycle will have Limited Equipment or Full Gym training options

    Limited Equipment Requires:

    • 35/55# dumbbells

    • Space to run (25m minimum)

    • Sandbag (40/60# females, 60/80# males. Few gyms have these, so likely you'll need to make your own.)

    • Pull-up bar

    Full Gym Option

    • Barbell and plates

    • Kettlebell and Dumbbells (range of weights)

    • Space to run (40ft minimum)

    • Sandbag (40/60# females, 60/80# males. Few gyms have these, so likely you'll need to make your own.)

    • Pull-up bar

    See our recommendation for a garage gym here. Questions? Email coach@mtntactical.com

    Sample Training

    Obj: Plyometric, Brute Strength, Work Capacity

    Warm Up - Chassis Integrity
    10 Minute Grind
    8x Sandbag Good Morning @ 60/80#
    5/5x Sandbag Keg Lift @ 60/80#
    60 Second Farmers Carry @ 35/55#
    Instep Complex

    (1) 5 Rounds
    1x Dot Drill
    Shoulder Sweep

    (2) 5 Rounds
    Sandbag Complex @ 60-80#
    3-5x Pull Ups
    HUG - Hip Mobility Drill

    Note: If you can do 15+ Pull Ups, do weighted Pull Ups @ 25#. Can’t do a Pull Up? Substitute Eccentric Chin Ups

    (3) 6 Rounds Every 60 Seconds
    6x Sandbag Get Up @ 60-80
    (Switch side e/round)
    Rest with whatever time is remaining

    Obj: Aerobic Base - High Intensity Continuous Improvement


    (1) 2 Rounds
    16 Minutes Step Ups, Run, Row, Ruck, or Bike @ a target Heart Rate range of 150-160 bpm
    7 Minute Rest

    Note: The High Intensity Continuous Training (HICT) method depends on the athlete regulating heart rate within 150-160. If you have a HR monitor, use it. If not, this is a 60-70% effort.

    Dependent on the athlete, you may need to slow down or speed up in order to stay within range.

    A good coaching cue - you should be able to speak a short sentence or a few words during the activity without gasping for breath.

    HICT is a excellent tool for developing athlete’s aerobic base, which aids in increasing tempo during rounds and more importantly, rapidly recovering between rounds.

    Tactical Athletes - Use the assigned movement for today’s training session:

    Military & Wildland Fire: Ruck @ 35#
    Urban Fire: Step Ups @ 25#
    LE: Run or Step Ups @ 15#

    Obj: Plyometric, Brute Strength

    Warm Up - Chassis Integrity
    12 Minute Grind
    3x Sandbag Clean
    45 Second 1-Arm Farmers Carry @
    35/55# (Switch hands e/round)
    8x Ab Wheel Roll Out

    (1) 4 Rounds
    1x Perpendicular Prone to Sprint
    Switch side e/round
    3x Depth Jump to Rebound Jump

    Note: Start with a 10-12” drop for the Depth Jump to Rebound Jump. Emphasis on solid, bent knee landing and immediately jump back up

    (2) 6 Rounds
    2x Sandbag Clean + Squat & Run @ 60-80#
    5x Sandbag Twist & Toss @ 60-80#
    1 Minute Rest

    Work steadily through the reps of both exercises and take full rest.

    (3) 3 Rounds
    10x Sandbag Power Curls @ 60-80#

    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.

    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.
    • 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 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

    Athlete's Subscription Package

    Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.