Max Effort Strength + 1-Mile Run Training Plan


  • 7-Week, 6 days/week training plan specifically designed to increase or maintain Max Effort Strength (Back Squat, Bench Press, Deadlift) while concurrently training to improve your 1-mile Run Speed.
  • Intense, efficient strength programming based on MTI’s Density progression methodology.
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.


This 7-Week, 6 day/week training plan is designed specifically to increase or maintain 1-Repetition Max (1RM) strength for the Back Squat, Bench Press and Dead Lift while concurrently training running fitness – specifically your 1-mile run time.  You will also train to increase your max number of strict Pull Ups.

Please note that in general, research has shown that endurance programming negatively effects strength, but that strength programming does not negatively effect endurance.

This plan is the result of several requests from soldiers and other tactical athletes who have taken up power lifting, but have seen a subsequent decline in their running fitness as well as civilan and other athletes who want to concurrently train strength and running fitness.

This is Version 1 of the plan, designed in September 2023.


Strength Programming
This training program deploys MTIs Density Strength Progression, which deploys 1RM assessments for the Back Squat, Bench Press and Dead Lift, as well as a max rep effort for Pull Up, and follow-on percentage-based progressions based on your most recent assessment results. Over the years we’ve found Density progression and intense, and efficient method for improving or maintaining strength.

By using beginning and mid-cycle assessments, and assessment-based follow-on progressions, this training plan automatically “scales” to the incoming strength of the individual athletes, and through the mid-cycle assessment, continues to push him/her through the entire 7 weeks of programming.

Run Programming
The running programming in this plan revolves around a 1-mile run assessment, and individually-scaled follow on speed over ground intervals. For the speed over ground intervals, you’ll run threshold 400m intervals, 2-days/week. The interval paces are scaled to your individual, incoming running speed/fitness. As well, the plan deploys a mid-cycle, 1-mile run reassessment, so it continues to push you as your running fitness improves. On Saturdays, you’ll complete an easy-paced 4-6 mile run.


Training Week
Ideally, you will train Monday through Friday, and take Saturday and Sunday as full rest days. If for some reason you cannot keep this schedule, do not skip any sessions, do them exactly in order as they are designed.

  • Monday: Strength Assessment or Strength Progression
  • Tuesday: 1-Mile Run Assessment, or 400m Run Intervals
  • Wednesday: Short Work Capacity, Chassis Integrity
  • Thursday: Strength Progression
  • Friday: Run Intervals
  • Saturday: Easy Pace, 4-6 mile run.
  • Sunday: Full Rest


  • Stopwatch and track or known 400m and 1-mile distances
  • Barbells, Plates, Rack and Bench for Back Squat, Bench Press and Dead Lift
  • Pull Up Bar for Pull Ups


How long should the training session take?
In general, all sessions should take approximately 60 minutes to complete – excpect Saturday’s Easy Run Effort, which may push beyond 60 minutes.

Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, Barbell Complex @ 45/65# means women use 45# and men use 65#.

What if I can’t make the prescribed reps for the strength exercises, or the prescribed interval times for the interval runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. If necessary for the strength exercises, it’s okay to break the sets and/or increase the interval as needed to complete the required reps and load.

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 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

  • Stopwatch and track or known 1-mile and 400m distances

  • Barbells, Plates, Rack and Bench for Back Squat, Bench Press and Dead Lift

  • Pull Up Bar for Pull Ups

  • Foam Roller

Sample Training

Below is the first week of programming from the plan:

Obj: Strength Assessment

Warm up:

3 Rounds


(1) Work up to 1RM Back Squat

(2) Work up to 1RM Bench Press

(3) Work up to 1RM Dead Lift

(4) Max Rep Pull Ups


(5) Foam Roll Legs, Low Back


Obj: Run Assessment

Warm up:

4 Rounds


(1) Run 1 Mile for Time


(2) 2 Rounds

Instep Complex


Obj: Work Capacity, Chassis Integrity

Warm Up:

3 Rounds


(1) 9 Minute AMRAP (As Many Rounds as Possible)

(2) 4 Round Grind ....

(3) Foam Roll Legs, Low Back.


Obj: Strength

Warm up:

3 Rounds

(1) 8x Back Squat @ 50% 1RM, then …. 6x Back Squat @ 70% 1RM, then ….

5 Rounds, Every 90 Seconds:

  • 4x Back Squat @ 80% 1RM

(2) 8x Bench Press @ 50% 1RM, then .... 6x Bench Press @ 70% 1RM, then ….

5 Rounds, Every 90 Seconds:

  • 4x Bench Press @ 80% 1RM

(3) 8x Dead Lift @ 50% 1RM, then … 6x Dead Lift @ 70% 1RM, then …

5 Rounds, Every 90 Seconds:

  • 4x Dead Lift @ 80% 1RM

(4) 5 Rounds, Every 90 Seconds

30% Max Rep Pull Ups

(5) Foam Roll Legs, Low Back


Use your SESSION 1 Strength Assessment results to calculate today’s loading for the Back Squat, Bench Press and Dead Lift, and the reps for the Pull Ups.


Obj: Run - Speed over Ground Intervals

Warm up:

4 Rounds


(1) 4 Rounds

Run 400m  at the “400m Interval Pace” using your SESSION 2, 1-Mile Run Time and the MTI Running Calculator

Rest 3 Minutes between efforts.

[calculator name="Run"]

(2) 2 Rounds

Instep Complex


Obj: Easy Run


(1) Run 4 Miles @ Easy Pace.

"Easy" = you can speak in full sentences while moving.

If you have a heart rate monitor, run no faster than 180-Age in BPM. So ... if you're 35 years old, 180-35 = 145. Run no faster than 145 BPM on your heart rate monitor.

(2) Foam Roll Legs, Low Back


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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