Operator Actaeon


  • Actaeon represents the most recent evolution of our day to day programming for operators and military athletes, and is the 6th and final plan in our “Greek Hero” series of training plan
  • 7 weeks/ 5 sessions per week in this training cycle plus one unload week (week 7)
  • Actaeon has a slight strength and work capacity emphasis and deploys some old school MTI work capacity events and exercises: sandbag getups, loaded 300m shuttles, quadzilla complexes
    • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Actaeon is the 6th and final of our “Greek Hero” series of training plans and deploys the most recent iteration of our Fluid Periodization model where we train the 5 fitness attributes of a military athlete …….

  • Relative Strength
  • Work Capacity
  • Tactical Speed
  • Explosive Power and Agility (TAC SEPA)
  • Endurance (runnign, rucking)
  • Chassis Integrity

…..simultaneously but with cyclic emphasis.

Actaeon has a slight strength and work capacity emphasis.

Actaeon Strength
Your strength work this cycle will concentrate on 4 classic MTI exercises and deploy “density” progression.

  • Box Squat, Quadzilla Complex – Lower Body
  • Military Press – Upper Body
  • Hang Squat Clean Clean – Total Body

Density progression is where you’ll complete a 1 rep max for each exercise, and then work to complete 4x reps at a significant percentage of your 1RM, every 90 seconds. We’ve found density progression a very effective methodology to increase an athletes “working strength.” Working strength is the ability to complete multiple reps at a high percentage of your 1 rep max. Working strength transfers directly to the field where most likely, a tactical athlete will be called upon to move something heavy, multiple times, rather than something really heavy, once.

Actaeon also deploys our Quadzilla Complex weekly. This dumbbell and bodyweight leg complex comes from our work with pro skiers and trains eccentric leg strength.

Actaeon Work Capacity
We deploy some classic Military Athlete work capacity events in Actaeon: Sandbag Getup intervals and loaded, 300m Shuttles. Sandbag getups are a 3 for 1 exercise – chassis integrity, work capacity and mental fitness. The 300m shuttle, loaded in your IBA or 25# weight vest, trains the most transferable of work capacity modes – sprint repeats.

TAC SEPA, Chassis Integrity, Endurance
You’ll complete agility drills 2x/week during Actaeon. The Chassis Integrity work will focus on low back strength and strength endurance. You’re endurance work will be unloaded running on Fridays.

Here is the weekly schedule:

  • Mon – Strength (Hang Squat Clean), Work Capacity (Sandbag Getups), Chassis Integrity
  • Tue – Strength (Military Press, Quadzilla), TAC SEPA
  • Wed – Work Capacity (300m shuttle), Chassis Integrity (low back)
  • Thu – Strength (Box Squat), TAC SEPA
  • Fri – Endurance – Long trail run – up to 8 miles

Common Questions:

Session Length?
45-60 minutes. We found most of these sessions ran around 50 minutes, with the exception of Firiday’s long tral run.

Required Equipment
Fully equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.

Unfamiliar Exercises?
Can be found HERE at our exercise library.

More Questions?
Email rob@mtntactical.com

Required Equipment

Required Equipment
Fully equipped functional fitness gym including racks, barbells and bumper plates, sandbags (60# for women, 80# for men), dumbbells, and your IBA or 25# weight vest.

Sample Training

Obj: Strength, Work Capacity, Chassis Integrity

Warm Up:
3 Rounds

  • 5x Hang Squat Clean @ 30/40/50% 1RM

  • 10x Push Ups

  • Instep Stretch

(1) 5 Rounds, Every 90 Seconds

  • 4x Hang Squat Clean @ 90% 1RM

(4) 6 Rounds

  • 15x Hand Release Push Ups

  • 5x 1-Arm Row - increase foot height each round until 5x is hard, but doable

  • 5x Shoulder Dislocates

(3) 10 Rounds, Every 90 seconds

  • 10% Sandbag Getup Reps from SESSION 1, Plus 2x reps

So, if you got 60 SBGU on Session 1, today you would go 6x reps (60x.1) plus 2 rep or 8 reps, every 90 seconds.

(4) Foam Roll Legs/Low Back

Use SESSION 1 Results for today’s Hang Squat Clean and Sandbag Getup progressions
Shorter session today …. around 50 minutes.


Obj: Strength, TAC SEPA

Warm Up:
3 Rounds

  • 5x Military Press @ 30/40/50% 1RM

  • 5x Walking Lunges

  • Instep Stretch

(1) 5 Rounds, Every 90 Seconds

  • 3x Military Press @ 90% 1RM

(2) 6 Rounds

  • 4x Quadzilla Complex @ 15/25#

  • 4x Scotty Bobs @ 15/25#

  • Hip Flexor Stretch

(3) 4 Rounds

  • TAC SEPA - Tactical Pro Agility + Stacked Box Drill

  • Rest 60 Seconds

(5) Repeat (4) in 25# Weight Vest or IBA

(5) Foam Roll Legs/Low Back

Use SESSION 2 Results for today’s Military Press progression

Note that we only do 3x Reps today at 90%. This is hard! If you can’t get 3x reps in the interval, drop to 2x reps.

Shorter session today …. around 50 minutes.


Obj: Work Capacity, Chassis Integrity


(1) 4 Rounds, Every 2:30 in 25# weight vest/IBA

  • 300m Shuttle

Don’t touch line at turns. 

(2) 10 Rounds

  • 20 Second Sandbag Clean @ 40/60#

  • 10 Second Rest/Relocate

  • 10/10 Kneeling Founder

  • 10 Second Rest/Relocate

  • 20 Ab Wheel

  • 10 Second Rest/Relocate

(3) 3 Rounds

  • Hip Flexor + Instep + Pigeon Stretch

  • Lat + Pec Stretch

  • Foam Roll Low Back

No warm up today - go right into the 300m Shuttle.

Third time we’ve done this, and it isn’t getting any easier! Killer without a vest. Double killer with a vest! Should be a short session today.


Obj: Strength, TAC SEPA

Warm Up:
3 Rounds

  • 5x Box Squat @ 30/40/50% 1RM

  • 5x Walking Lunges

  • Instep Stretch

(1) 5 Rounds, Every 90 Seconds

  • 4x Box Squat @ 90% 1RM

(2) 6 Rounds

  • 5/10x Dips

  • 3/7x Mixed Grip Pull Ups

  • Pigeon Stretch

(4) 4 Rounds

  • TAC SEPA - Tactical Pro Agility to Stacked Box Drill

  • Rest 60 Seconds

  • (5) Repeat (4) in 25# Weight Vest or IBA

(6) Foam Roll Legs/Low Back

Use SESSION 4 Results for today’s Box Squat progression. All us lab rats made these reps today unbroken. We’ll re-asses 1RM’s next week.


Obj: Endurance


  1. Trail Run 6 Miles, Easy Pace

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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.

Email: rob@mtntactical.com


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?
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You can log in through our →Website  or Mobile App →IOS and Android.

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Do I have to contact MTI to cancel or can I do it myself?
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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?
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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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