Military On-Ramp Training Plan


• 7-Week Plan, 5 days/week. Week 7 is an assessment and unload week.
• Designed for reasonably fit military athletes who want to build to MTI’s Operator Sessions, selection training plans, etc.
• Plan trains bodyweight strength, dumbbell strength, barbell strength, work capacity, chassis integrity and military endurance (running, ruck running) concurrently.
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


This is a 7-week training plan which concurrently trains bodyweight, dumbbell, and barbell, strength, military endurance (running, ruck running), work capacity and Chassis Integrity (MTI’s functional core/midsection training).

This OnRamp Plan is specifically designed to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness.

This program is progressive in nature. It increases in difficulty and intensity as the athlete works through its 7 weeks.

The program also deploys multiple bodyweight strength and running assessments and uses the assessment results for follow-on progressions. In this way, the program keeps pushing athletes as their fitness improvements.

This is the second version of this training program, updated in March 2017.



  • Monday: Bodyweight Strength, Work Capacity (sprint intervals)
  • Tuesday: Dumbbell Strength, Chassis Integrity
  • Wednesday: Ruck Run (begins at 3 miles/25# and builds to 3 miles/65#)
  • Thursday: Strength, Work Capacity (gym-based, multi-modal)
  • Friday: Endurance (3 mile run assessment or 1 mile intervals based on the most recent assessment)



  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 65# of filler/load
  • Stopwatch
  • Foam Roller



What equipment is required?

  • Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.
  • Ruck and 65# of filler/load
  • Stopwatch
  • Foam Roller

Who is this plan appropriate for?
Reasonably fit military athletes who want to build their fitness to be able to complete MTI’s Operator Sessions and plans built from these, as well as MTI’s Selection Training Plans.

I think I’m “reasonably” fit, but how do I know I’m ready for this plan?
Click the “Sample Training” tab to see the first full week of programming. Try it. If you survive, you’re ready. If not, complete the Bodyweight Foundation Program first, then come back to this plan.

How long do the training sessions last?
– Monday, Tuesday, Thursday and Friday’s sessions are all designed to be completed within 60 minutes.
– Wednesday’s Ruck Run may push past 60 minutes, depending upon your pace.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What does “Increase load rapidly each round until hard but doable” mean?
Exactly what it says. Don’t overcomplicate it. The aim is to use the first 3 rounds of the exercise as a rapid warm up, and complete the last three at the “hard but doable” load. For example, below is how I would work up to 5x Walking Lunge:

6 Rounds
5x Walking Lunge – increase load rapidly each round until 5x is hard but doable.

Round   Load
1           16kg
2           20kg
3           24kg
4-6        28kg

What does “Grind” mean, exactly, for the Chassis Integrity training in the plan?
“Grind” through the circuit for the prescribed time. Work briskly, but not frantically.

The prescribed load says 65#. Does that mean both the barbell and the plates or just the plates?
Generally, both the barbell and the plates. Exceptions are for Standing Russian Twists and 1-Sided Dead Lifts, where the prescribed load refers just to the plates.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

What if I don’t have Dumbbells or I don’t have kettlebells?
All the dumbbell/kettlebell exercises in the training plan are interchangeable. For example, if the training session calls for a “5x Slasher @ 16/20kg” and you don’t have kettlebells, women use a 35# dumbbell and men use a 45# dumbbell. You’ll need to make the pound to kg conversion. Use google.

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at, other vendors sell them, and you can make your own. Be resourceful.

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.

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 can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

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, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.

  • Ruck and 65# of filler/load

  • Stop watch

  • Foam Roller

Sample Training

Below is Week 1 from the training plan:



Obj: Bodyweight Strength, Work Capacity

Warm Up: 3 Rounds

  • 8x Push Ups
  • 8x Sit Ups
  • 4x Box Jumps
  • Run 100m
  • Instep Stretch


(1) Bodyweight Strength Assessment

*** Rest 2-3 Minutes Between Events

(a) Max Rep Hand Release Push Ups in 60 Seconds
(b) Max Rep Pull Ups
(c) Max Rep Box Jumps @ 20” in 60 Seconds.


(2) 4 Rounds

  • 30% Max Rep Hand Release Push Ups
  • 30% Max Rep Box Jumps @ 20”
  • 30% Max Rep Pull Ups
  • Hip Flexor Stretch

(2) 6 Rounds

  • 150m Shuttle every 1:15

Part (1) see the MTI Exercises Tab for unfamiliar exercises. Note on the Box Jumps … jump up, stand to full hip extension, and step off.

Part (2) Use today’s assessment results to find your rep count for this circuit. For example, if you performed 21 Hand Release Push ups on the assessment, for Part (2) each round your perform 21 x .3 or 7x Reps. Use the same equation for Pull Ups and Box Jumps.

Part (2): Set 2 cones 25m apart and a repeating countdown timer at 1 min, 15 sec (or use a stop watch) On “go” sprint back and forth between the cones for 6x lengths or 3 round trips. The faster you finish, the more rest you have before the next round begins.


Obj: Strength, Chassis Integrity

Warm up: 3 Rounds

  • 8x Walking Lunges
  • 8x Push Ups
  • 8x Squats
  • Instep Stretch


(1) 6 Rounds

  • 3x Quadzilla Complex @ 15/25#
  • 3x Scotty Bobs @ 15/25#
  • Hip Flexor Stretch for 60 Seconds

(2) 15 Minute Grind

  • 5x Sandbag Toss & Chase @ 40/60#
  • 5x Sandbag Keg Lift @ 40/60#
  • 5x Kneeling Plate Half Moon @ 25/35#

(3) Foam Roll Legs, Low Back



Obj: Loaded Endurance


(1) Ruck Run 3 Miles @ 25#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back


Obj: Strength, Chassis Integrity

Warm Up: 3 Rounds

  • 5x Craig Special @ 45/65#
  • 5x Dumbbell Push Press @ 15/25#
  • 10x Sit Ups
  • Instep Stretch


(1) 6 Rounds

  • 3x Craig Special - increase load rapidly each round until 3x is hard, but doable
  • 5x Kneeling Curl to Press - increase load rapidly each round until 5x is hard, but doable
  • Lat + Pec Stretch

(2) 20 Minutes - As Many Rounds as Possible:

  • 3x Renegade Man Makers @ 15/25#
  • 20x Step Ups

(3) 3 Rounds

  • Hip Flexor Stretch
  • Foam Roll Legs, Low Back


Obj: Endurance

Warm Up: 4 Rounds

  • 8x In-Place Lunges
  • 8x Push Ups
  • 8x Sit Ups
  • Run 100m
  • Pigeon Stretch


(1) Run 3 Miles for Time


(2) 10 Minute Grind

  • 15/15 Standing Founder
  • 15/15 Low Back Lunge
  • 15/15 Kneeling Founder
  • 10x EO’s

(3) 3 Rounds

  • Hip Flexor Stretch
  • Instep Stretch
  • Pigeon Stretch
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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?


Prior to starting this program I finished the 8 week train up found on the go army SOF website.  This made me think I would be able to skip the military on boarding plan, but I decided against it and started the program from day 1.  I’m super thankful I did I already feel like I have gotten both faster and stronger in the four weeks I’ve done this program.  The ruck runs are a killer workout and definitely something I hadn’t done before that makes a huge difference.  Keep up the good work and thank you for producing an amazing product.


Finished Military On-Ramp and nearly through week 1 of SF45V2.  Yes, you reminded me I’m not 25 (!) but I like the schedule of 5 on / 2 off better and I’m unwilling to acknowledge that I’m physiologically in my 50’s! (52).

I had a terrible blow in the middle of Week 6 of Military On-Ramp: I realized I was working off your previous diet video and came across the new one.  Damn! I was living for those cheat days!!  I understand the metabolic reason behind us old guys not being able to cheat but I’m still cheating one day a week - but not nearly as bad as I was the first six weeks!

Results from Military On-Ramp:

1. Weight dropped from 200 to 190 based on prior diet video

2. 14.1% improvement in 3 mile run (8:58 down to 7:47)

3. 33% improvement in open hand push-ups (20 to 30)

4. 30% improvement in pull-ups (10 to 13)

5. 47% improvement in box jumps (15 to 22)


"I am in the Active Army, Special Operations and currently am deployed with my team to the mid-east. My team mates have been doing the military on-ramp program to start off the deployment and have since moved on to other programs. I have recently attended a female SOF course and wish I had known about these in depth, incredibly  researched, programs offered here. I had a coach through my sof Thor3 center, and he trained me through fear of not knowing what to expect. That contributed to me going into selection past peak and over reaching. I was not physically consistent throughout the selection. Although I made it to the very end through pure relentless tenacity, it was extremely difficult and I have some sustained injuries resulting.

I am in day two of the first week of mil on-ramp, and love it. This is what I was missing. What wonderful structure this program has and I assume all of the others do as well. Also, I appreciate that this program teaches patience. Through anxiousness and fear of the unknown of some of these schools and selections, its easy to go overboard and think its the right thing if you are not careful. Again, hindsight is 20/20 and boy this stuff is amazing."


"I just want to tell you that your on ramp program is great. I was sedentary for about 2 years and the program benefitted me in every way. I lost 12 pounds and I followed your nutrition program. I look forward to doing your BW program!"

I completed the on ramp program last week.  It covered all aspects of fitness and I found it very balanced.  The progression was excellent as was the testing and the calculators. Every workout felt like it was right at the edge of my physical limit. 10/10.  The exercise library was a big help, also.  I could tell that a lot of thought was put into the exercise choice - they were all effective and easy to learn.

The only changes I made were that I did all the loaded runs with a simple 20lb vest. No ruck running because I'm active military and am leaning towards law enforcement.  I did the one mile repeats on a treadmill set at 1% incline. That worked really well for setting the pace.

Here are my test results:

Session 1:

35 hrpu 60secs

14 pull-ups

25 box jumps

Session 5:

3 miles 23:49

Session 11:

HRPUs 60secs: 40

Pull-ups: 14

Box jumps 20" 60 secs: 30

Session 20:

3 miles for time: 23:12

Session 31:

HRPUs 41

Pull ups 15

Box jumps 31

Session 35:

3 miles 22:35

I think my technique held me up from processing on box jumps. I was stepping down and probably should have jumped down to increase the pace.  My pull-ups were already strong from weightlifting previously so I don't think there was enough volume.  It is difficult to reach 20 pull-ups.  Very happy with the 3 mile progress. I used the low end of the calculated pace for the mile repeats and it was killer.

Other thoughts:

Shuttle sprints - the toughest workout. I hated this session.  With some of the other WC your technique or muscle fatigue forces you to take a breather (box jumps) but you can always run forward.  The sprints had my heart and legs maxed out, I'm sure

Loved learning strength excercises like the Craig special.  Strength sessions are very time efficient which is nice

Progression was great in the bw circuit. Always felt challenged.

I felt huge increases in work cap with the Thursday workouts.  When the 200m run / renegade man maker workout came around for the second time I did almost four more rounds in the 20 minute time period.

Wednesday loaded runs were nice variety and it was useful to have a shorter workout to plan around. I felt like these runs increased my 3 mile time, I went pretty hard on them.

The Tuesday grinds were a lot of fun too.  I did them on the turf at the "UFC gym" I train at and a.lot of the personal trainers were interested in the exercises. Same goes for the Thursday WC sessions.   Sometimes I found it hard to grind through the workout. It is tempting to go all out.

The only workout I had troubled with was the quadzilla progressions.  The progression was too steep for me.  They were a real struggle and by the time I got to week 5 I couldn't keep up.  I did two rounds x5 and four rounds x4 instead of the prescribed 6 rounds of x5.  I couldn't complete the 6 rounds of x6 in week 7, I just did it to failure.  This was always my weakest fitness aspect, I even struggled with the week 1 quadzilla workout.

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