Max Effort Strength + Aerobic Base Training Plan

$59.00

  • 8 Week, 6 Day/Week Training Plan that concurrently trains max effort strength and builds aerobic base
  • Plan also trains high intensity work capacity and chassis integrity
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW
This 8-Week, 6 day/week training program is a mulit-modal training plan that concurrently trains Max Effort Strength, short work capacity, chassis integrity, and Aerobic Base Running Endurance. The program has a slight endurance emphasis.

This training program has 4 general objectives:

  • Increase Max Effort Total Body Strength (Heavy lifting)
  • Increase short, High Intensity Work Capacity
  • Increase Chassis Integrity Strength and Strength Endurance
  • Increase Aerobic Base for Endurance

This is Version 2 of this plan, built October 2024.

Strength Programming
This plan deploys Max Effort strength training – Heavy Loads and 1-3 reps per set. For the first four weeks, the plan deploys MTI’s classic 8×3 max effort strength programming – where after an exercise-specific warm up, the athlete works through 8 sets of 3 rep efforts – increasing load rapidly until 3 reps is hard, but doable.  Beginning week 5, the plan switches to 1 Rep Max efforts followed by 5 “working rounds” of 2 reps at 85% of your 1RM. The plan also deploys a beginning and ending cycle max effort strength assessment for the Back Squat, Hinge Lift, Bench Press and Front Squat.

Strength exercises deployed are classic and proven: Back Squat, Bench Press, Hinge Lift (Dead Lift), Front Squat, Push Press, Walking Lunge.

HIT Work Capacity
The plan deploys multiple types of High Intensity Work Capacity efforts, ranging from 5 – 20 minutes long. These include shuttle sprint repeats, interval efforts, and multi-modal Rounds for Time and AMRAP circuits.

Chassis Integrity
20-30 minute grind efforts with 3-exercise circuits.

Aerobic Base Endurance
The endurance programming is this plan is designed on building the athlete’s running “Aerobic Base” capacity. “Easy” aerobic base run building is the focus the plan’s endurance programming. Efforts range from 45-120 minutes, and the plan includes three Aerobic Base assessments, which are a 60-minute run on a flat course or running track for distance at an “easy” aerobic pace.

WEEKLY SCHEDULE

  • Mon: Rest
  • Tue: Heavy Strength, HIT Work Capacity
  • Wed: 60-90 minute Aerobic Base Run
  • Thu: Heavy Strength, HIT Work Capacity
  • Frii: 20-30 Minute Chassis Integrity Grind
  • Sat: 60-120 minute Endurance Base Run
  • Sun: 45-90 minute Endurance Base Run

Required Equipment

  • – Barbells, Rack and Plates for classic barbell strength exercises including back squats, bench presses
  • – Full set of Dumbbells
  • – Pull Up Bar
  • – Smartphone APP with stopwatch, repeating countdown timer and interval timer
  • – Foam Roller
  • – Heart Rate Monitor is Optional, but preferred for the Aerobic Base programming in the plan.

COMMON QUESTIONS

How Long do the Sessions Last?
60-120 minutes. Longest days will be the easy-pace endurance efforts on Saturdays

What if I don’t run but still want to train my aerobic base?
You can sub in biking, rowing, swimming, etc. in place of the running.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.

Can I see a sample of the training?
Click the “Sample Training” button above to see the entire first week of programming.

How do I access the plan? Pdf? Online?
Plan access is online or through the MTI smartphone app, via username and password.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

What if I have more questions?
Email coach@mtntactical.com

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.

COMMON QUESTIONS

How Long do the Sessions Last?
60-120 minutes. Longest days will be the easy-pace endurance efforts on Saturdays

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


  • - Barbells, Rack and Plates for classic barbell strength exercises including back squats, bench presses

  • - Full set of Dumbbells

  • - Pull Up Bar

  • - Smartphone APP with stopwatch, repeating countdown timer and interval timer

  • - Foam Roller

  • - Heart Rate Monitor is Optional

Sample Training

Session 1

Objective: Upper Body Strength Endurance + Work Capacity

Warm Up:
4 Rounds:

  • 5x Walking Lunge
  • 3x Hand Release Push-Up
  • 3x Horizontal Pull-Up
  • 10m Run
  • Instep Complex

Training:

  • Max Effort Hand Release Push-Ups
    • Max Reps Hand Release Push-Up - 2 Minutes
  • Rest 2 minutes between events
  • Max Effort Horizontal Pull-Ups
    • Max Reps Horizontal Pull-Ups - No time limit while hanging from the bar
  • Rest 2 minutes between events
  • Max Effort Face Down Back Extension
    • Face Down Back Extension - For Time
  • Rest 2 minutes between events
  • MTI Tactical Athlete Work Capacity Assessment
    • Wearing 25# weight vest, IBA, or ruck
    • 3 minutes 25m Shuttle Sprints for Reps - drop to prone at each end
    • Rest 1 minute
    • Repeat for 3 rounds
  • Each full 25m length = 1 Rep.
    • Add up the total reps from each shuttle and divide in half between each 3-minute round interval. Record Final Score.

2 Rounds:

  • Frog Stretch
  • Instep Stretch

Session 2

Objective: Shoulder Endurance + TACSEPA + Chassis Integrity (low back)

Warm Up:
4 Rounds:

  • 10x Goblet Squat @ 12kg
  • 8x Hand Release Push-Up
  • 4x Prone to Sprint
  • Instep Stretch

Training:
4 Rounds:

  • TAC SEPA Prep Agility Drill
    • Rest 30 seconds between rounds

4 Rounds (wearing body armor):

  • TAC SEPA Prep Agility Drill
    • Rest 30 seconds between rounds

3 Rounds:

  • Shoulder Blaster - while wearing Body Armor
  • Lat + Pec Stretch

Session 3

Objective: Recovery Run + Neck and Grip Strength

Training:

  • Run 3 Miles, Easy Pace
    • "Easy" = you can speak in full sentences

3 Rounds:

  • Farmer’s Carry - 100m walk with 18/24kg
  • Neck Plate Series @ 5#

Session 4

Objective: Upper Body Strength Endurance + Work Capacity

Warm Up:
4 Rounds:

  • 5x Walking Lunge
  • 3x Hand Release Push-Up
  • 3x Horizontal Pull-Up
  • 10m Run
  • Instep Complex

Training:
6 Rounds, every 75 seconds:

  • 20% of your Max Reps Hand Release Push-Ups
    • Rest 2 minutes between events

6 Rounds, every 75 seconds:

  • 30% of your Max Reps Horizontal Pull-Ups
    • Rest 2 minutes between events

6 Rounds, every 75 seconds:

  • 30% of your Max Reps Face Down Back Extension - For Time

MTI Tactical Work Capacity Assessment Intervals
10 Rounds every 90 seconds wearing a 25# weight vest, IBA, or ruck utilizing your tactical athlete work capacity assessment interval number.

To obtain interval number, utilize your session 3 results. Divide result by 9. Then multiply by 1.2. Round up to the nearest whole number. This is your interval number.

2 Rounds

  • Frog Stretch
  • Instep Stretch

Session 5

Objective: Shoulder Endurance + TACSEPA + Chassis Integrity

Warm Up:
3 Rounds:

  • 8x Goblet Squat @ 12kg
  • 8x Hand Release Push-Up
  • 4x Prone to Sprint
  • Instep Stretch

Training:
4 Rounds:

  • TAC SEPA Burpee Box Jump Drill
    • Walk rest to the start slowly

4 Rounds (wearing body armor):

  • TAC SEPA Burpee Box Jump Drill
    • Walk rest to the start slowly

3 Rounds:

  • Shoulder Blaster - while wearing Body Armor
  • 5x Shoulder Dislocates

15 Minute Grind:

  • 5x Kneeling Plate Half Moon - 35/45#
  • 5x Keg Lift - 40/60# Sandbag
  • 10x Hinge - 65/95#

Grind = Work Steadily, not Frantically through the exercises in this circuit for the prescribed time.

2 Rounds

  • Frog Stretch
  • Instep Stretch

Let me know if further adjustments are needed!

 

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SESSION 1 - MONDAY

Objective: Heavy Strength, Work Capacity

Warm Up:
4 Rounds:

  • 8x Back Squat - Start at 65/95# and increase load as you warm up
  • 5x Push Ups
  • 10x Sit Ups
  • Instep Stretch

Training:

  • Work up to 1RM Back Squat
    • Back Squat

    How to Work Up to 1RM (1 Repetition Max):

    • Add 5-20# to your finishing warm up weight and do 6x reps. Then add 5-20# and do 3x Reps. Then add 5-20# and do 1x rep (a single). Keep adding weight until you reach your 1 Rep Max. Aim to get there by your 4th or 5th single.

    Record Result

5 Rounds:

  • 2x Back Squat - 85% 1RM
  • 3rd World Squat Stretch

Recovery:
2 Rounds:

  • 40 Second Touch/Jump/Touch
  • 20 Second Rest

Cooldown:
2 Rounds:

  • Hip Flexor Stretch
  • Shoulder Dislocates

SESSION 2 - TUESDAY

Objective: Aerobic Base Assessment No.1

Warm Up:
1 Round:

  • Run 400m at an Easy Pace, then immediately...

Training:

  • Aerobic Base Assessment
    • 60-Minute Aerobic Base Run for Distance

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

    • If you have a heart rate monitor, keep your heart rate within 10 beats per minute of 180 minus your age.
    • So, if you are 45 years old, 180-45 = 135. Complete today’s endurance effort at a heart rate between 130 and 140 BPM.

    Record Distance Completed in 60 Minutes

SESSION 3 - WEDNESDAY

Objective: Heavy Strength, Work Capacity

Warm Up:
4 Rounds:

  • 8x Hinge Lift - Start at 65/95# and increase load each round as you warm up
  • 5x Push Ups
  • 10x Sit Ups
  • Instep Stretch

Training:

  • Work up to 1RM Hinge Lift
    • Hinge Lift

    How to Work Up to 1RM (1 Repetition Max):

    • Add 5-20# to your finishing warm up weight and do 6x reps. Then add 5-20# and do 3x Reps. Then add 5-20# and do 1x rep (a single). Keep adding weight until you reach your 1 Rep Max. Aim to get there by your 4th or 5th single.

    Record Result

5 Rounds:

  • 2x Hinge Lift - 85% 1RM
  • Hip Flexor Stretch

Cooldown:
3 Rounds:

  • 30 Second Burpees
  • 30 Seconds Rest

2 Rounds:

  • Toe Touch Complex
  • Foam Roll Lower Back

SESSION 4 - THURSDAY

Objective: Rest Day

Warm Up:

  • TOTAL REST

SESSION 5 - FRIDAY

Objective: Chassis Integrity

Training:
20 Minute Grind:

  • 6x Sandbag Clean + Press - 40/60#
  • 3x Sandbag Keg Lift - 40/60#
  • 10x Weighted Sit Up - 25/35#

“Grind” = work steadily, not frantically, through the exercises in this circuit again and again for the prescribed time. Work steadily, but don’t stop to rest.

2 Rounds:

  • Instep +
  • Lat + Pec Stretch

SESSION 6 - SATURDAY

Objective: Aerobic Base Endurance

Training:

  • Aerobic Base Endurance
    • 60-Minute Easy Pace Run

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

    • If you have a heart rate monitor, keep your heart rate within 10 beats per minute of 180 minus your age.
    • So, if you are 45 years old, 180-45 = 135. Complete today’s endurance effort at a heart rate between 130 and 140 BPM.

SESSION 7 - SUNDAY

Objective: Aerobic Base Endurance

Training:

  • Aerobic Base Endurance
    • 45-Minute Easy Pace Run

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

    • If you have a heart rate monitor, keep your heart rate within 10 beats per minute of 180 minus your age.
    • So, if you are 45 years old, 180-45 = 135. Complete today’s endurance effort at a heart rate between 130 and 140 BPM.

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

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