Fat-Loss Training Program

$49.00

  • 7 weeks, 6 days/week
  • Focused on aerobic conditioning, work capacity circuits, and total-body muscular endurance
  • Includes multiple 2-a-days (70-80 minutes of total training time/day)
  • Progression based training plan
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription

Description

The following is a 7-week, 6 day/week intense training program designed specifically to help athletes lose fat through training.  For the best results, we recommend you pair this training plan with a disciplined diet.  This does not mean you have to be overly restrictive, just smart and committed.

As a general rule of thumb, fat-loss is approximately 95% diet and 5% exercise.  This training plan covers 7-weeks of fat-loss exercise progressions and can be repeated or used as preparation for more intense training programs.  However, since a good portion of the overall success of any fat-loss plan is diet this plan will also provide you with tips and resources to assist with your diet.

Overall, the training for this program has a sharp focus on aerobic conditioning, work capacity circuits, and total-body muscular endurance.

This is Version 3 of this training plan, updated August 2024.

 

PROGRAM DESCRIPTION

This training program is work capacity and endurance-focused, and include 3 days/week of 2-A-Days with a 30-60 minute easy run in the evenings. Below is the weekly schedule.

  • Monday  AM: Work Capacity
    PM: 30-60 minute Jog or Walk at Easy Pace
  • Tuesdays  AM: Run Assessment or 800m Repeats
  • Wednesdays AM: Work Capacity
    PM: 30-60 minute Jog or Walk at Easy Pace
  • Thursdays  AM: Endurance, 3-4 Mile Run at a Moderate Pace
    PM: Off
  • Fridays   AM: Work Capacity
    PM: 30-60 minute Jog or Walk at Easy Pace
  • Saturdays AM: Endurance, 40-60 Minute Run at a Moderate Pace
    PM: Off

PROGRESSIONS 

This program deploys (1) Short (2-12 minute), high-intensity work capacity events and (2) Long (20-30 minute), Moderate Intensity Work Capacity Events; (3) Threshold Pace Running, Moderate Pace Running and Easy Pace Running, all to burn fat.

The program increases in intensity as you work through it by increasing the duration of the individual events during the individual training sessions:

Week 1 & 2:
12 Minutes of Short, High-Intensity Work Capacity Circuits
20-25 Minute Long, Moderate Intensity Work Capacity Circuits
3x 800m Threshold Intervals
30-40 Minutes of Moderate Paced Running
30-40Minutes of Easy Pace Running

Week 3 & 4:
16 Minutes of Short, High-Intensity Work Capacity Circuits
25-30 Minute Long, Moderate Intensity Work Capacity Circuits
3x 800m Threshold Intervals
30-50 Minutes of Moderate Paced Running
40-50 Minutes of Easy Pace Running

Week 5 & 6:
20 Minutes of Short, High-Intensity Work Capacity Circuits
30-40 Minute Long, Moderate Intensity Work Capacity Circuits
3x 800m Threshold Intervals
30-60 Minutes of Moderate Paced Running
50-60 Minutes of Easy Pace Running

Week 7: Unload/Taper Week

REQUIRED EQUIPMENT

In order to complete this program, you’ll need the following equipment:

  1. Stopwatch with repeat interval countdown timer (smartphone will work)
  2. 40-pound Sandbag for women, 60-pound Sandbag for Men
  3. Foam Roller
  4. 20” Plyo box for box jumps and step ups
  5. Course or track of known distances (40ft, 200m, 400m, 800m, and 1.5 miles)

PROGRAM DIETARY RECOMMENDATIONS

Eating “clean” is not complicated – it just takes discipline. Here are our dietary recommendations which are based on the book, “Why We Get Fat” by Gary Taubes:

6 Days/Week
Eat only meat, vegetables, fruit, and nuts/seeds.
Don’t Eat any wheat, bread, rice, potatoes, pasta, or sugar
Drink only water, coffee or non-caloric beverages

1 Day/Week
Cheat like a mother. Eat anything you want, but only for 1 day.

Click HERE for more on our nutritional guidelines:

COMMON QUESTIONS

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

 

DISCLAIMER
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


  • Stopwatch with repeat interval countdown timer (smartphone will work)

  • 40-pound Sandbag for women, 60-pound Sandbag for Men

  • Foam Roller

  • 20” Plyo box for box jumps and step ups

  • Course or track of known distances (40ft, 200m, 400m, 800m, and 1.5 miles)

Sample Training

Below is the First Week from this Training Plan:

************
MONDAY 

SESSION 1
Obj: Work Capacity, Endurance, 2-A-Day 

AM SESSION:

Warm Up:

Training:

(1) 3 Minutes 40-Foot Shuttle for Reps

Each length counts as 1x rep, so a round trip = 2x reps. Only count full reps.

RECORD YOUR SCORE

***** Rest 3 Minutes

(2) 6 Rounds

***** Rest 3 Minutes

(3) 20 Minute AMRAP (As Many Rounds as Possible)

(4) Foam Roll Legs, Low Back

PM SESSION:

Obj: Endurance

(1) Run 30 minutes at an easy pace. "Easy" =  you can talk in full sentences

******************************

 

TUESDAY
SESSION 2
Obj: Endurance Assessment

Warm Up:

4 Rounds

Training:

(1) Run 1.5 Miles for Time

RECORD FINISH TIME

(2) 2 Rounds

******************************

WEDNESDAY
SESSION 3
Obj: Work Capacity, Endurance, 2-A-Day 

AM SESSION:

Warm Up:

3 Rounds

(1) 4 Rounds, Every 90 seconds...

  • 40-Foot Shuttles at your "Interval Pace" based on your SESSION 1, 3 minute assessment

How to get your "Interval Pace": Take SESSION 1 Assessment Reps, divide by 3, and then multiply by 1.2.

For example, you scored 35 Reps 40-foot shuttle reps on your SESSION 1 assessment.

35/3 = 11.6.

11.6 x 1.2 = 13.9 or 14 (round up). So, set a repeating countdown timer to 90 seconds. On "Go" complete 14x 40-foot shuttles. The faster you finish, the more rest you get before the next round.

***** Rest 3 Minutes

(2) 6 Minute AMRAP (As Many Reps as Possible)

***** Rest 3 Minutes

(3) 20 Minute AMRAP (As Many Rounds as Possible)

(4) 2 Rounds

PM SESSION:
Obj: Endurance

(1) Run 30 minutes at an easy pace. "Easy" =  you can talk in full sentences

******************************

THURSDAY
SESSION 4
Obj: Endurance

Warm Up:

Training:

(1) Run 3 Miles, Moderate Pace

"Moderate" = comfortable but not easy

******************************

FRIDAY
SESSION 5
Obj: Work Capacity, Endurance, 2-A-Day 

AM SESSION:

Warm Up:

3 Rounds

(1) 4 Rounds, Every 90 seconds...

  • 40-Foot Shuttles at your "Interval Pace" based on your SESSION 1, 3 minute assessment

How to get your "Interval Pace":

Take SESSION 1 Assessment Reps, divide by 3, and then multiply by 1.2.

For example, you scored 35 Reps 40-foot shuttle reps on your SESSION 1 assessment.

35/3 = 11.6.

11.6 x 1.2 = 13.9 or 14 (round up). So, set a repeating countdown timer to 90 seconds. On "Go" complete 14x 40-foot shuttles. The faster you finish, the more rest you get before the next round.

***** Rest 3 Minutes

(2) 6 Rounds

***** Rest 3 Minutes

(3) 20 Minute AMRAP (As Many Rounds as Possible)

(4) Foam Roll Legs, Low Back

PM SESSION:
Obj: Endurance

(1) Run 30 minutes at an easy pace. "Easy" =  you can talk in full sentences

******************************

 

SATURDAY
SESSION 6

Obj: Endurance

(1) Run 40 Minutes at a Moderate Pace

"Moderate" = Comfortable but not easy.

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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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

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?
Yes.

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

Testimonials


I’m a 30 year old British male, currently a serving Rifleman of the British Army and have been for 14 year. I have done 3 Op Tours (1 of Kosovo 2008, Afghanistan Summer 2009 and Winter 2011/ 2012).


I lose my some of my hearing and gain some mental health issues on the Summer Tour of Afghanistan in 2009 which in turn lead me to go from a 19 year old, 57 kg (when I got back in October 09 I was 44 kg) to a 21 year old, 76 kg and now over 100 kg (at my worst 116 kg). I lost a lot of fitness because I just wasn’t in it doing the bare minimum to get by, and that not me.


I’m currently on Week 5 of the Fat loss programme. at the start of this I was 112 kg, I’m now at 102 kg due to your programme. It has completely gave me a new look at fitness, a tactical view, and I can’t wait to finish this programme and move on the the Run & Ruck (we call it a TAB, Tactical Advance to Battle) Improvement I want to be that Tactical Athletic.


I really enjoy your programme it’s HARD work and I’ve had to change some bits to much my limit, like I only run on Tuesday, Thursday and Saturday, and I bike for Monday, Wednesday and Friday after the Work Capacity Circuit.




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"After following your Fat Loss program and losing 21 lbs. I am just finishing week 1 of Peak Bagger and it is hard but awesome. The step ups and leg work are just what I need to attempt a Grand Canyon R2R2R  hike this year. After following your site for many years and cobbling together my own routines, I jumped in on your programming. Needless to say, your programming is just what I needed. After laying down a hiking mileage base, the Peak Bagger program is going to help add the strength needed for the altitude loss and gain I will experience in the Canyon.

If the 1st week is any indication, I should be ready for my next adventure. Thank you for the workouts! Definitely money well spent."





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