Fire/Rescue On-Ramp Training Plan


• 6-week, 5 days/week
• Focused on getting back into shape/base-level fitness
• Strength, endurance and work capacity focus
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.



The following is a 6-week plan designed specifically as an on-ramp program for Fire Rescue or First Responder athletes (F/R Athletes). This program is designed to lay the base-level of fitness needed in order to continue building towards more intense F/R Build and F/R Tactical sessions and programs.

This program is progressive – it will become increasingly more difficult each week. Overall, the program has a focus on building general aerobic conditioning, strength, durability and work capacity. As these attributes are built they will be gradually transitioned into more job specific modes for the F/R Athlete.


General Description:

Training is designed in a Monday – Friday format (5 days on, 2 day off). Each week you will have five prescribed training sessions (two strength-based, one work capacity-based and two endurance-based). Most sessions take between 55-65 minutes depending on your run speed. Since the training plan gets progressively harder each week, athletes should try to follow the program as close as possible.

However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts. Do not get overwhelmed – take each training session 1-day at a time.

  • Monday: Assessments or Total Body Strength Training
  • Tuesdays: Work Capacity Circuit, “Chassis” Circuit
  • Wednesdays: Endurance Run
  • Thursdays: Total Body Strength Training
  • Fridays: Endurance Run Intervals (800m)

Programming Approach to the F/R Athlete – On-Ramp:

Since this is an on-ramp plan, its focus is on laying the groundwork for a F/R Athlete – this means focusing on the general fitness attributes which most benefit the F/R Athlete and can most easily be applied to the specific needs of an F/R Athlete.

As you progresses from F/R On-Ramp to F/R Build and, ultimately, to our F/R Tactical training this base of general fitness will gradually become more and more job specific.

The two physical attributes prioritized in the On-Ramp Plan are strength and cardiovascular endurance. Strength is regularly cited as the fitness attribute which is most high correlated to overall successful F/R job performance. And, according to the CDC and FEMA, cardiovascular incidents are the number one cause of F/R morbidity. Based on this we have dedicated four of five training days to these two vital fitness attributes. The fifth training day is designed to build a F/R Athlete’s work capacity with short sprints, step-ups, and core circuits.

  • F/R Strength Training is built on our philosophy of training the entire athletic chain – what we call the “Combat Chassis.” Whether squatting, hinging, lunging or overhead pressing, it is vital that the entire body be able to handle the required load from start to finish (this especially incorporates the athlete’s core). Thus F/R strength training is designed to promote “Chassis Integrity” – when the legs, core and upper body, work together as one, without weak linkage.
  • F/R Endurance training is divided into: (1) longer, slower efforts – what is typically known as Long Slow Distance (LSD) and (2) 800m intervals.
  • F/R Work Capacity Training is designed to be as general as possible, but remain F/R movement specific.



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:



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

  •  Timepiece or stopwatch

  •  A set of Dumbbells or Kettlebells in 5-10# increments - set should include heavy enough weights to challenge you on strength exercises

  • Foam Roller

  • 17-20” Step

  • Sandbag 40/60#

  • Rope - thick and strong enough for heavy pulling (approximately 40ft)

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

  • PVC pipe

Sample Training

Obj: Work Capacity

3 Rounds:

  • 5x 40 ft. Shuttles

  • 5x Lunges In-Place

  • 8x Push-ups

  • 8x Russian Twist unweighted

  • Pigeon Stretch


(1) 8 Rounds, one every min.
30 sec. of 40ft Shuttles
30 sec. of Rest
***Transition as quickly as possible to the next circuit with no rest or as little rest as possible***

(2) 15 Rounds, one every 75 sec
17” Step-Ups
Reps = 30% of 1 min Step-Up Pace from SESSION 1 Assessment
***Transition as quickly as possible to the next circuit with no rest or as little rest as possible***

(3) 15 Minute Grind (Work Briskly, Not Frantically)
60 sec. Farmers Carry @ 16kg/20kg
10x Seated Russian Twist @16kg/20kg
5x Kettlebell Windmill @ 12kg/16kg


Obj: Strength

Warm up:
4 Rounds

5x Craig Special w/ Dumbbells @ 10/20#
10x Push Ups
Lat+Pec Stretch
Instep Stretch


(1) 8 Rounds
3x Craig Special + Push Press w/ Dumbbells (increase load each round until 3x is hard, but doable)
CPAT - Kneeling Dumbell Rope Pull
Hip Flexor Stretch

(2) 5 Rounds
5x Walking Lunge w/ Dumbbell (increase load each round until 3x is hard, but doable),
then immediately…
1x Jump Lunge (unloaded) - be explosive
5x Shoulder Dislocates

(3) 5 Rounds, one round every 90 seconds
35% Max Rep Pull-Ups from SESSION 1 Assessment,
then immediately…
1 Round
Do as many pull-ups as possible

(4) Foam Roll …
2.5 min Foam Roll Upper Line
2.5 min Foam Roll Back Line

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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?


"I just finished my first training plan with mtntactical. I chose the On Ramp Fire Plan to prepare for our annual Work Capacity Test, followed by our (arduous) Pack Test for Wildland with Jackson Hole Fire/EMS. The On Ramp program was a great resource for me to work through to feel prepared. I placed the Preseason Wildland program in my cart and plan on working through it next. Now that I'm in my late 40's, I haven't been able to will myself through like I used to. This is a great resource for me, and I've learned I have to stick to a strict training regiment if I want to keep up, let alone, lead.."
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