Frank Church


  • 7-week, 5-day/week training plan for Game Wardens, Forest Rangers, Field Biologists, and other natural resource and wildlife professionals.
  • Frank Church is a balanced training cycle. This plan concurrently trains strength, work capacity, chassis integrity and endurance.
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


Frank Church is the 2nd Plan in our “Wilderness” Series for Game Wardens, Forest Rangers, Field Biologists, and other natural resource and wildlife professionals.

Frank Church is a 7-week, 5-day/week training cycle with balanced programming to concurrently train strength, work capacity, chassis integrity, and endurance.

This program is named after the Frank Church Wilderness in Idaho as was built in November 2018.


Frank Church deploys MTI’s Density Strength programming and deploys four exercises: Front Squat, Bench Press, Hinge Lift and Chin Ups. The plan deploys an initial assessment and follow-on progressions based on the assessment results. In this way, the plan automatically “scales” top incoming fitness of the athlete, and continues to push him/her throughout the plan.

Work Capacity
Frank Church’s work capacity efforts are all 20-minutes long, and multi-modal which combine sandbag exercises or dumbbell exercises, running and step ups. You’ll train work capacity 2 days per week.

Chassis Integrity
Trained two times per week via ARTE Circuits. Each ARTE Circuit deploys an Anti-Rotation, Rotation, Total Body and Extension exercise.

Trained one day per week, via unloaded running at a moderate pace. Distances range from 5-7 miles.



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



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?
You can access the plan via username and password 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:

Required Equipment

Fully Equipped Functional Fitness Gym including racks, barbells, bumper plates, benches, plyo boxes, sandbags, dumbbells and/or kettlebells, 40# sandbag (women), 60# sandbag (men), Backpack with 25-pounds of loading.

Sample Training

Below is Week 1 from this Training Plan:


Obj: Work Capacity, Chassis Integrity

Warm up:

4 Rounds
10x Hinge Lift @ 65/95#
5x Scotty Bob @ 15/25#
20x Step Ups
Instep Stretch


(1) 20 Minute AMRAP (As Many Reps as Possible)
8x Hinge Lift @ 95/135#
40x Step Ups
8x Weighted Sit Up @ 25#


(2) 20 Minute Grind ...
10x Cauldron @ empty barbell/10#
5x Kneeling Slasher to Halo@ 12/16kg
2x Sandbag Clean & Run @ 40/60#
15/15 Low Back Lunge

"Grind" = work steadily, not frantically through this circuit.

(3) Foam Roll Legs, Low Back



Obj: Strength Assessment

Warm Up:

3 Rounds
Barbell Complex @ 45/65#
Instep Stretch

Lat + Pec Stretch


(1) Work up to 1RM Front Squat

(2) Work up to 1RM Bench Press

(3) Work up to 1RM Hinge Lift

(4) Max Rep Strict Chin Ups (no kipping, bucking, jerking, etc.)


How to work up to 1RM (1 Repetition Maximum) for today's Front Squat, Hinge Lift and Bench Press ...

Put a light load on the barbell and complete 5 Reps. Add weight. Complete 3 Reps, then Add weight and start doing singles (1 rep). Add weight as appropriate with the aim to get to your 1RM by your 5th or 6th single.



Obj: Endurance


(1) Run 5 Miles, Moderate Pace

Moderate = Comfortable, but not easy



Obj: Strength

Warm up:

3 Rounds
Barbell Complex @ 45/65#
Instep Stretch
Lat + Pec Stretch


(1) 4x Front Squat @ 50% 1RM, then...4x Front Squat @ 75% 1RM, then...
5 Rounds, Every 90 Seconds...
4x Front Squat @ 80% 1RM

(2) 4x Bench Press @ 50% 1RM, then...4x Bench Press @ 75% 1RM, then...
5 Rounds, every 90 Seconds...
4x Bench Press @ 80% 1RM

(3) 4x Hinge Lift @ 50% 1RM, then...4x Hinge Lift @ 75% 1RM, then...
5 Rounds, every 90 Seconds....
4x Hinge Lift @ 80% 1RM

(4) 6 Rounds every 90 seconds
30% Max Rep Chin Ups

(5) 2 Rounds
Instep Stretch
5x Shoulder Dislocates

Use SESSION 2's Strength Assessment Results to calculate loading for today's efforts.



Obj: Work Capacity, Chassis Integrity

Warm up:

3 Rounds
10x Goblet Squat
4x 40-Foot Shuttle
5x Scotty Bob @ 15/25#
Instep Stretch


(1) 8 Rounds for Time
5x Renegade Man Maker @ 15/25#
Run 200m

(2) 20 Minute Grind ...
10x Dumbbell Crawl @ 25#
10x Slasher @ 16/20kg
5x Sandbag Getup @ 40/60# - alternate shoulder each round
15/15 Standing Founder

(3) Foam Roll Legs, Low Back

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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.



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?


"Plans are kicking @$$ so far! I completed Mountain Base Helen; and prior to that I'd literally never run more than five miles. After six weeks - plus two with Frank Church - five miles is a "laid back" training morning. So the cardio/distance pacing has been great for me. More generally, the plans are very clear, exercise demos easy to find, and the training is flat out fun. There's enough variation of movement to keep my mind engaged, and my motivation high. I started Helen with a good base level of fitness; but after Helen, plus my start into Frank Church, I'm without question in the best shape of my life, at AGE 39 (and working as a full-time attorney). So grateful I heard about your company and started training with MTI."
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This Plan is one of 200+ plans included in the Athlete's Subscription.