Push Up Improvement Packet

Original price was: $87.00.Current price is: $69.00.

• Three 6-week plans to train push-up improvement
• Discounted 25% from the individual plans
• Density, Volume, and Hybrid assessment-based, push up progressions
• Focused shoulder and chest mobility/stretching
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


The MTI Push-Up improvement packet consists of three, 6-week training plans, each utilizing a different progression methodology to improve overall push up performance.

We’ve tested and studied multiple varieties of push-up progression methodology over the years, and found no one methodology  significantly better than other for all athletes.

With this packet, the individual athlete can chose the progression which best fits his/her individual goals, or simply change up your routine to continue to improve on your push up assessments.

Note: These are not total-body training plans. Rather, each is focused solely on push up improvement.  These plans can be completed stand alone program, or in conjunction with any of our 200+ training plans. If your current plan has push ups programmed, replace it with the progressions outlined in this plan.

One common characteristic of each of these plans, however, is each is assessment-based. Athletes will complete a push up assessment at the beginning, middle and end of each plan. In this way each plan automatically “scales” to the individual athlete’s incoming push up performance and continues to push the athlete as his/her push up fitness improves.

This training packet has 3 plans:


This plan uses an assessment and percentage based density format for push ups 2x/week, as well as a muscular endurance based Bench Press progression to complement and improve push up performance. The athlete will assess max push-ups and 1RM Bench Press 3x (beginning, middle, end) in this six-week cycle, training 4x/week. Are your max push ups less than 20 reps? Start with this plan. 

Weekly Schedule

  • Mon: Density Push Up Progression
  • Tues: Bench Press Progression
  • Wed: Rest
  • Thurs: Density Push Up Progression
  • Fri: Bench Press Progression

Required Equipment:

  • Barbell, Weights, Rack, and Bench for Bench Press
  • PVC Pipe
  • Pull Up Bar


The density progression is our most implemented method for improving push up performance in tactical physical fitness tests. The progressions utilize percentages of the athlete’s 2-minute max push up effort on a running clock in order to automatically scale to the athlete’s level of fitness. A single training session only takes 8 minutes and has proven to be a effective method of improving push ups for the Lab Rats. The athlete will assess max push ups 3x (beginning, middle, end) in this cycle, and train 4x/week in this 6-week plan. Crunched for time? Start with this plan.

Weekly Schedule

  • Mon: Density Push Up Progression
  • Tues: Density Push Up Progression
  • Wed: Rest
  • Thurs: Density Push Up Progression
  • Fri: Density Push Up Progression

Required Equipment:

  • PVC Pipe


The volume progression employs a much higher total number of push-ups conducted on a weekly basis compared to the other two plans. Similar to the Density and Hybrid progressions, the athlete will conduct a 2-minute max push up assessment 3x (beginning, middle, end) during the 6 week plan. Due to the high volume, the athlete will only train push up’s 3x/week in this plan. Hit a plateau in your push up results? Start with this plan


Weekly Schedule

  • Mon: Volume Push Up Progression
  • Tues: Rest
  • Wed: Volume Push Up Progression
  • Thurs: Rest
  • Fri: Volume Push Up Progression

Required Equipment:

  • PVC Pipe


Do I get access to all 3 plans with this packet purchase?

How long do the training sessions last?
15-30 minutes. Each training session includes a short warm up, and a single push up progression circuit based on your most recent assessment results. These are not total-body strength and conditioning programs – but rather are laser focused on push up improvement.

Can I complete these plans in conjunction with other training?
Yes – just be smart. Replace the upper body pressing and push up work in another program with the push progressions in this program. Don’t double up.

Can I complete all 3 Training Plans? If so, what order?
Yes – just not at the same time! Complete one plan at a time in the following order: Hybrid, Density, Volume.

Can I see sample training?
Yes – click the “Sample Training” tab above to see training sessions from each plan.

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.

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 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.

What if I have more questions?



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

Push Up Improvement - Hybrid

  • Barbell, Weights, Rack, and Bench for Bench Press

  • PVC Pipe

  • Pull Up Bar

Push Up Improvement - Density

  • PVC Pipe

Push Up Improvement - Volume

  • PVC Pipe


Sample Training

Push Up Improvement - Hybrid 

Obj: Assessment

Warm Up: 4 Rounds


(1) 2 Min. Max Push-Ups


(2) 6 Rounds, every 75 sec
30% of your Max Reps
Push-Ups from SESSION 1

(3) 3 Rounds


Obj: Assessment
Warm Up: 3 Rounds


(1) Work Up to 1RM Bench Press


(2) 5 Rounds

Notes: You may need to ‘break’ the Bench Press rounds to complete your 20 reps. Rack the barbell as needed, shake it out, and get back to it.


Push Up Improvement - Density

Obj: Assessment

Warm Up:4 Rounds


(1) 2 Min. Max Push-Ups


(2) 6 Rounds, every 75 sec
30% of your Max Reps Push-Ups from SESSION 1

(3) 3 Rounds


Obj: Assessment

Warm Up: 4 Rounds


(1) 2 Min. Max Push-Ups


(2) 9 Rounds

  • 40% of your Max Reps Push-Ups from SESSION 1
  • Rest 90 sec.

(3) 3 Rounds


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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