LE “Spirits” Plan Training Packet: Base Fitness – 5x Plans

Original price was: $295.00.Current price is: $219.00.

  • 5 training plans,  35 weeks of cutting edge, day-to-day training for Law Enforcement Athletes
  • Each plan deploys our most recent iteration of “Fluid Periodization” and trains the fitness attributes essential to LE mission performance: Relative Strength, Upper Body Hypertrophy, Work Capacity, TAC SEPA, Chassis Integrity
  • Save 25% over purchasing the plans individually
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.


The 5 training plans contained within this packet detail 35 weeks of cutting edge, day-to-day training for Law Enforcement Athletes.

Each plan deploys our most recent iteration of “Fluid Periodization” and training the following fitness attributes essential to LE mission performance:

  • High Relative Strength – Strength per bodyweight, especially total and lower body relative strength. In most tactical situations, LE athletes need to move themselves quickly and powerfully. By building high relative strength, we aim to get them strong as possible, without adding unneeded mass, while still keeping them fast, quick and powerful. As well, strength is the key to durability. Stronger athletes are harder to injure in the first place, don’t get injured as bad if something does happen, and recover faster if they do get injured.
  • Upper Body Hypertrophy – LE athletes, especially patrol, can benefit from upper-body mass. A stout upper body can help intimidate would-be bad guys from assault or attack.
  • Work Capacity – Horsepower and aerobic power to go super hard for relatively short periods – especially pertinent in any tactical situation. Law enforcement Work Capacity programming should have a strong emphasis on sprinting ability and recovery – as this is the mostly mode of effort when things are dangerous.
  • Chassis Integrity – Functional, transferable core/midsection strength and strength endurance for mission performance and overall durability.
  • Tactical Agility – Tactical Speed, Explosive Power, and Agility.
  • Short Endurance – 1-4 mile running endurance for general fitness and extended operations.


The five plans, in the order we recommend you complete them are listed below. 

  1. Whiskey
  2. Tequila
  3. Vodka
  4. Bourbon
  5. Gin


Quick Notes:

  • Each Plan is 7 weeks long, 5 days/week. Week 7 in each plan is an unload/taper week so the plans can be run back to back.
  • Each plan has a “balanced” training approach, where strength, work capacity, endurance, upper body hypertrophy, and chassis integrity are trained concurrently.
  • Training sessions are short and crisp – designed to last 45-50 minutes
  • Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) – 25m.
  • Broader descriptions of the individual training plans are below.


The price for this packet of plan is a 20% savings over the combined price of the individual plans.


This is Version 3 of this Packet, Updated in the Fall of 2019.



Sessions designed to be completed in any functional fitness gym which includes barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) – 25m.


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 on each individual training plan below, then click the “Sample Training” tab at the plan product page to see sample training.

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:



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 including barbells, bumper plates, kettlebells/dumbbells, plyo boxes, sandbags (40, 60, 80#) and a short sprinting area (inside or outside) - 25m.

Sample Training

Below is Week 1 from the first Training Plan "Whiskey":


Obj: Strength, Chassis Integrity
Warm Up: 3 Rounds

  • 5x Hang Squat Clean @ 45/65#
  • 3x Scotty Bobs @ 15/25#
  • Instep Stretch
  • 3x Shoulder Dislocates

(1) 8 Rounds

  • 2x Hang Squat Clean - increase load each round until 2x is hard, but doable
  • Lat + Pec Stretch
  • 3x Bench Press - increase load each round until 3x is hard, but doable
  • Hip Flexor Stretch

(2) 20 Minute Grind

  • 6x Sandbag Getup @ 40/60#
  • 6x Kneeling Plate Halfmoon @ 25/35#
  • 6x Slashers @ 16/24kg


Obj: TAC SEPA, Work Capacity
Warm up: 3 Rounds

  • 10x Goblet Squats @ 8/12kg
  • 10x Weighted Situps @ 25#
  • 4x 40-foot shuttle
  • Instep Stretch

(1) 4 Rounds

  • 5 Yard Sprint
  • Walk back to start
  • 10 Yard Sprint
  • Walk back to start
  • 15 Yard Sprint
  • Walk back to start

(2) Repeat (1) in 25# Vest/IBA

(3) 4 Rounds

  • Down/Back/Down Sprint from Prone

****Rest 30-45 Seconds

(4) Repeat (3) in Vest/IBA

(5) 5 Rounds, Every 60 Seconds

  • 6x Box Jumps @ 20”
  • 6x Burpees

****Rest 1-2 Minutes

(6) 5 Rounds for Time

  • 10x Swings @ 16/20kg
  • 5x Renegade Man Makers @ 15/25#
  • 10x Sit Ups


Obj: Strength, Chassis Integrity
Warm Up: 3 Rounds

  • 8x Back Squat @ 65/95#
  • 2/3x Pull Ups
  • Hip Flexor Stretch
  • Foam Roll Upper Back

(1) 8 Rounds

  • 3x Back Squat - increase load each round until 3x is hard, but doable
  • 5x Dislocates
  • 3x Weighted Pull Up - increase load each round until 3x is hard, but doable
  • Pigeon Stretch

(2) 4 Rounds

  • 20/20 Standing Founder
  • 20/20 Low Back Lunge
  • 20/20 Kneeling Founder
  • 10x Face Down Back Ext.


Obj: TAC SEPA, Work Capacity
Warm up: 3 Rounds

  • 10x Goblet Squats @ 8/12kg
  • 10x Push Ups
  • 10x Box Jumps @ 20”
  • Instep Stretch
  • 5x Dislocates


(1) 5 Rounds

  • 3x Explosive Squat Jump @ 45/65# Barbell
    then …
  • 3x Explosive Squat Jump Unloaded
  • Lat + Pec Stretch

(2) 5 Rounds

  • 3x Explosive Bench Press @ 45/95# then immediately
  • 3x Clapping Push Up
  • Hip Flexor Stretch

(3) 15 Minutes wearing 25# weight vest or IBA

  • 3x Power Clean @ 55/95#
  • 15m Sprint
  • Walk back to Start



Obj: Recovery or Total Rest
(1) Run 2-4 miles, easy, recovery pace


Total Rest

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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?


First, I’ll be starting Whiskey in two weeks and also plan to get back in the pool one day a week to rebuild some swim skills I need for dive work. When following Whiskey what day would I best be able to add a swim (skill work totaling less than 1000m) as a second workout?

Secondly, I want to share my experience with Tequila. I caught COVID while working overseas in November. My aerobic capacity was destroyed as was my overall strength due to low energy levels and inability to lift. After a few weeks of cycling, I was in a place to get back on a structured plan. I’ve been using your plans almost exclusively since 2014 and previously been through the virtues a few times plus have purchased quite a few others. However, they all seemed too daunting at this time. Tequila seemed like a good choice with the run capped at a single mile, DB/KB strength circuits that had potential to build work capacity and strength simultaneously, and the core circuits that could increase my work capacity and help set conditions to get back to heavier lifting.

This ended up being the perfect plan for what I was trying to accomplish. I had to scale weight for some of the movements, but I am feeling great now. I start week 6 tomorrow and as early as week 4 my teammates, Commander, and my wife started commenting on seeing a visual difference in physique. Could easily run this program again and increase weights, but I’m moving to Whiskey next mostly because the runs seem like a manageable progression (current top priority), plus I am hungry to get back under a barbell.
Thank you for putting out quality products!


"I worked through LE patrol/ detective bourbon and am currently working tequila. I find the workouts build upon each other in a well thought out manner. Unfamiliar exercises are well demonstrated in the exercise database videos. I mixed in exercises from the low back training plan when my back was tight with positive results. I feel more functional strong and conditioned due to this program. I opening speak about the program to people and have found several co-workers had been using it, but the program just wasn't well known out here in the northeast. We're spreading the word. I see myself using MTI for years to come."


"Just wanted to let you know how your program has impacted me. I’m only on week 4 of the Tequila program but have already seen drastic changes. I used to only weight lift and didn’t incorporate anything else. I have seen my cardio get better and I even feel better. I am State Trooper assigned to help the New Orleans Police Department in the French Quarter.  Today I was involved in an incident dealing with a subject on “mojo” and had to wrestle with him for about 10 minutes until backup arrived. I think your program has helped me tremendously for situations just like that. Thanks for what y’all do, I’m looking forward to using some of the other plans."


"I’m on my 4th plan and I’m loving every one I’ve tried.  I’m a Connecticut state trooper currently working out of our training academy and the exercise plans are awesome.  One of my coworkers who is our pt instructor and a member of our tac team turned me on to your website and I’m hooked.  Thanks for all the great information."
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