Willie: Endurance Focus with concurrent Strength & Work Capacity


  • 7-Week, 5 day/week training plan with a strong Endurance emphasis
  • Includes Strength, Work Capacity, and Chassis Integrity Sessions
  • Deploys “Super Squat” Strength-Design, and 15 minute Work Capacity Events
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription


Willie is the 4th Plan in our Country Singer packet of plans for general fitness and refers to Willie Nelson.

Willie is a 7-week, 5 days/week training cycle with a strong endurance emphasis.

Strength, chassis integrity, and work capacity are also concurrently trained, but endurance is prioritized.



Willie’s endurance work trains both speed-over-ground, aerobic base, and gym-based endurance.

The plan deploys a 6-Mile Run assessment and follows on-2 mile repeats to train running speed-over-ground. Then uses the 6-mile assessment time to program longer (7-9 mile) easy paced runs to train aerobic base.

The plan also deploys MTI’s “Gym Based Endurance” one day per week. We developed Gym Based Endurance as a way to train endurance in a gym setting using multi-modes of activity. Think long (45-60 minute), extended, moderate-effort gym-based multi-modal circuits.

You’ll train endurance 3 days/week this cycle.


Willie’s strength work deploys MTI’s “Super Squat” strength programming methodology and focuses on a single exercise – back squats. You’ll do Super Squat back squats two times per week during Willie.

Work Capacity

Willie deploys multi-modal work capacity events with a focus on a 15-minute duration. You’ll train work capacity for 1/2 a training session, 1 day/week during Willie.

Chassis Integrity

Willie deploys ARE chassis integrity circuits (Anti-Rotation, Rotational, Extension) one day per week. These circuits are 20 minutes long.



  • Monday – Endurance, 6 mile run assessment or 2 mile repeats
  • Tuesday – Gym-Based Endurance
  • Wednesday – Strength, Chassis Integrity
  • Thursday – Endurance – Easy run
  • Friday – Strength, Work Capacity



Required Equipment?
Willie requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.

How long should the training sessions take?
Each session should take around 60-75 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.

What about stretching?
Mobility work is included in the warm-ups, and athletes can stretch and foam roll after running, however, overall strength and fitness are emphasized with this plan, not mobility/flexibility. Feel free to complete additional stretching on your own.

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?
You can access the plan via username and password either through our→Website or through our Mobile 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


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

This plan requires a fully outfitted functional fitness gym with barbells, bumper plates, racks, dumbbells and/or kettlebells, plyo boxes, pull up bars, sandbags, etc.

Sample Training

Below is the First Week from this Training Plan:



Obj: Endurance


(1) Run 6 Miles for Time




Obj: 45 Minute Gym-Based Endurance


(1) 30 Minute Grind …
10x Kettlebell/Dumbbell 1-Arm Snatch at 12/16kg or 25/35#
15x Box Jumps @ 20”

(2) 15 Minute Grind
3/5x Scotty Bob @ 15/25#, then …
1/2x Pull Up
1/2x Eccentric Pull Up (Jump up, then 5 second drop to full elbow extension
1x Tarzan Pull Up, then …
4x Squat Jumps
2x Jumping Lunges
2x Burpees

(3) 2 Rounds
Hip Flexor + Instep + Pigeon Stretch


No rest between Parts (1) and (2).



Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
8x Back Squat @ 65/95#
8x Push Up
8x Sit Up
Instep Stretch


(1) Work up to 1RM Back Squat

1RM = 1 Repetition Maximum - the most you can lift for a single effort.

How to work up to 1RM:
After the warm up, add 20-30# and do 5 reps, then add 10-20 pounds and do 3 Reps, then use your judgement and add more weight and do 1 single rep. Aim to be at your 1RM by your 4th or 5th single


(2) 1 Round
20x Back Squat @ 65% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(3) 20 Minute Grind
5x Kneeling Plate Half Moon @ 25/35#
10x Slasher @ 8/12kg
10x Hinge Lift @ 65/95#

Grind = work steadily, not frantically, through this circuit again and again for 20 minutes.

(4) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
5x Shoulder Dislocate



Obj: Endurance


(1) Run 7 miles at the "Easy Per Mile" Pace using MTI's Run Calculator and your SESSION 1 6-Mile Run Time



Obj: Strength, Work Capacity

Warm Up:
3 Rounds
6x Back Squat @ 40/50/60% 1RM
6x Push Ups
6x Sit Ups
Instep Stretch


(1) 1 Round
20x Back Squat @ 65% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(2) 10 Rounds for Time
3x Sandbag Toss & Chase @ 40/60#
Run 100m with Sandbag

Record Finish Time

(3) 2 Rounds
Lat + Pec Stretch
Toe Touch Complex

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.

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?
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.
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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 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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