Military On-Ramp Overview

Military OnRamp V2 Overview

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 program is progressive in nature. It increases in difficulty

and intensity as the athlete works through it’s 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 improvems.

WEEKLY TRAINING SCHEDULE:

 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)

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

2017.

Common Questions:

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
  Stop watch
 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 over complicate 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 ABOUT NUTRITION?

Our view of nutrition is contrary to most. First, we find the goal of proper nutrition
can be and is used as an excuse not to train hard. There are many people with
great diets who are severely deconditioned. Likewise, there are many people
who have terrible diets, but are very fit.

We do believe that a bad diet will limit and hinder your fitness. Eat well, train
hard, get plenty of sleep, and you’ll make great gains. It’s an element of your
training.

Second, proper nutrition is intuitive, it isn’t rocket science. You know when you’re
eating junk.

Third, we believe strict, onerous diets are not sustainable over the long run. And
we’re in it for the long run.
Finally, “event” nutrition is different from daily nutrition. If you have a long run, big
climb, or tactical mission ahead, carbo load or you’ll likely bonk.

Here’s our Nutritional Guidelines:

6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water.
Don’t eat carbs (bread, spuds, rice) or sugar.
1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We’ve
found you can’t eat clean over the long term without cheating. We’ve also found
the longer you stick to this diet, the less you’ll “cheat” on your cheat days, and
the more cheating will hurt you – i.e. stomach ache, gas, etc.

PROGRAM

MONDAY
SESSION 6
Obj: Bodyweight Strength, Work Capacity

Warm Up:
3 Rounds
8x Push Ups
8x Sit Ups
4x Box Jumps
Run 100m
Instep Stretch

Training:
(1) 6 Rounds
35% Max Rep Hand Release Push Ups
35% Max Rep Box Jumps @ 20”
35% Max Rep Pull Ups
Hip Flexor Stretch

(2) 6 Rounds
150m Shuttle every 1:10

Comments:
Part (1) Use SESSION 1 Results to find today’s rep count. For example,
if on SESSION 1’s assessment you performed 21 Hand Release
Push ups, today each round your perform 21 x .35 or 8x Reps (round
up). 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, 10 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. You lost
5 seconds of recovery time compared to last week.
TUESDAY
SESSION 7
Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
8x Walking Lunges
8x Push Ups
8x Squats
Instep Stretch

Training:
(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

WEDNESDAY
SESSION 8
Obj: Loaded Endurance

Training:
(1) Ruck Run 3.5 Miles @ 25#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back

THURSDAY
SESSION 9
Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
10x Push Ups
10x Sit Ups
Instep Stretch

Training:
(1) 6 Rounds
5x Bench Press - increase load rapidly each round until 5x is hard, but
doable
5x Walking Lunge - increase load rapidly each round until 5x is hard, but
doable
Pigeon Stretch

(2) 8 Rounds for Time

9x Burpees
9x Box Jumps @ 20”
9x Weighted Sit Ups @ 15/25#

(3) 3 Rounds
Hip Flexor Stretch
Foam Roll Legs, Low Back
FRIDAY
SESSION 10
Obj: Endurance

Warm Up:
4 Rounds
8x In-Place Lunges
8x Push Ups
8x Sit Ups
Run 100m
Pigeon Stretch

Training:
(1) 2 Rounds
Run 1 Mile @ Running Calculator “Per Mile Pace” using SESSION 5’s
3-Mile Run Assessment Time
Rest 4 Minutes between efforts

(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

Comments:
To get Part (1)’s “Per Mile Pace” go to MTI’s Running Calculator
Here: http://mtntactical.com/exercises/running-calculator/

Enter your Assessment Distance (3 miles) and finish time, and the
calculator will spit out the Per Mile pace you need to keep for today’s
1-mile repeats.

MONDAY
SESSION 11
Obj: Bodyweight Strength, Work Capacity

Warm Up:
3 Rounds
8x Push Ups
8x Sit Ups
4x Box Jumps
Run 100m
Instep Stretch

Training:
(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

RECORD RESULTS & COMPARE TO SESSION 1

(2) 6 Rounds
150m Shuttle every 1:00

Comments:
Part (1)-Same assessment as Session 1.

Part (2) - Use today’s assessment results to find your rep count for this
circuit. For example, if you performed 25 Hand Release Push ups on
the assessment, for Part (2) each round your perform 25 x .3 or 8x
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, (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. You lost 5 seconds of
recovery time compared to last week.
TUESDAY
SESSION 12
Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
8x Walking Lunges
8x Push Ups
8x Squats
Instep Stretch

Training:
(1) 6 Rounds
4x Quadzilla Complex @ 15/25#
4x Scotty Bobs @ 15/25#
Hip Flexor Stretch for 60 Seconds

(2) 17 Minute Grind

5x Sandbag Clean and Press @ 40/60#
5x Slasher @ 16/20kg
30 Foot Dumbbell Crawl @15/25#

(3) Foam Roll Legs, Low Back

WEDNESDAY
SESSION 13
Obj: Loaded Endurance

Training:
(1) Ruck Run 4 Miles @ 25#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back

THURSDAY
SESSION 14
Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
10x Push Ups
10x Sit Ups
Instep Stretch

Training:
(1) 6 Rounds
5x Back Squat - increase load rapidly each round until 5x is hard, but
doable
Rope Climb or 2/3x Tarzan Pull Ups
Hip Flexor Stretch

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

5x Mr. Spectacular @ 12/16kg
Run 200m
(3) 3 Rounds
Pigeon
Foam Roll Legs, Low Back
FRIDAY
SESSION 15
Obj: Endurance

Warm Up:
4 Rounds
8x In-Place Lunges
8x Push Ups
8x Sit Ups
Run 100m
Pigeon Stretch

Training:
(1) 3 Rounds
Run 1 Mile @ Running Calculator “Per Mile Pace” using SESSION 5’s
3-Mile Run Assessment Time
Rest 4 Minutes between efforts

(2) 12 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

Comments:
To get Part (1)’s “Per Mile Pace” go to MTI’s Running Calculator
Here: http://mtntactical.com/exercises/running-calculator/

Enter your Assessment Distance (3 miles) and finish time, and the
calculator will spit out the Per Mile pace you need to keep for today’s
1-mile repeats.

Military On-Ramp Week 4

MONDAY
SESSION 16
Obj: Bodyweight Strength, Work Capacity

Warm Up:
3 Rounds
8x Push Ups
8x Sit Ups
4x Box Jumps
Run 100m
Instep Stretch

Training:
(1) 6 Rounds
35% Max Rep Hand Release Push Ups
35% Max Rep Box Jumps @ 20”
35% Max Rep Pull Ups
Hip Flexor Stretch

(2) 6 Rounds
300m Shuttle every 2:30

Comments:
Part (1) Use SESSION 11 Results to find today’s rep count. For
example, if on SESSION 11’s assessment you performed 25 Hand
Release Push ups, today each round your perform 25 x .35 or 9x
Reps (round up). Use the same equation for Pull Ups and Box
Jumps.

Part (2): Set 2 cones 25m apart and a repeating countdown timer at 2
min, 30 sec (or use a stop watch) On “go” sprint back and forth
between the cones for 12x lengths or 6 round trips. The faster you
finish, the more rest you have before the next round begins.
TUESDAY
SESSION 17
Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
8x Walking Lunges
8x Push Ups
8x Squats
Instep Stretch

Training:
(1) 6 Rounds
4x Quadzilla Complex @ 15/25#
4x Scotty Bobs @ 15/25#
Pigeon Stretch for 60 Seconds

(2) 17 Minute Grind

5x Sandbag Get Up @ 40/60# (Alternate shoulders each round)
5x Slasher @ 16/20kg
30 Foot Dumbbell Crawl @15/25#

(3) Foam Roll Legs, Low Back

WEDNESDAY
SESSION 18
Obj: Loaded Endurance

Training:
(1) Ruck Run 3 Miles @ 45#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back

Comments:
Note the decrease in distance, but increase in load to 45# today.
THURSDAY
SESSION 19
Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Craig Special @ 45/65#
5x Dumbbell Push Press @ 15/25#
10x Sit Ups
Instep Stretch

Training:
(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) 9 Rounds for Time

9x Burpees
9x Box Jumps @ 20”
9x Weighted Sit Ups @ 15/25#

(3) 3 Rounds
Hip Flexor Stretch
Foam Roll Legs, Low Back
FRIDAY
SESSION 20
Obj: Endurance

Warm Up:
4 Rounds
8x In-Place Lunges
8x Push Ups
8x Sit Ups
Run 100m
Pigeon Stretch

Training:
(1) Run 3 Miles for Time

RECORD FINISH TIME & COMPARE TO SESSION 5

(2) 12 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
MONDAY
SESSION 21
Obj: Bodyweight Strength, Work Capacity

Warm Up:
3 Rounds
8x Push Ups
8x Sit Ups
4x Box Jumps
Run 100m
Instep Stretch

Training:
(1) 6 Rounds
40% Max Rep Hand Release Push Ups
40% Max Rep Box Jumps @ 20”
40% Max Rep Pull Ups
Hip Flexor Stretch

(2) 6 Rounds
300m Shuttle every 2:20

Comments:
Part (1) Use SESSION 11 Results to find today’s rep count. For
example, if on SESSION 11’s assessment you performed 25 Hand
Release Push ups, today each round your perform 25 x .4 or 10x
Reps (round up). Use the same equation for Pull Ups and Box
Jumps.

Part (2): Set 2 cones 25m apart and a repeating countdown timer at 2
min, 20 sec (or use a stop watch) On “go” sprint back and forth
between the cones for 12x lengths or 6 round trips. The faster you
finish, the more rest you have before the next round begins. You lost
10 seconds of recovery compared to last week.
TUESDAY
SESSION 22
Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
8x Walking Lunges
8x Push Ups
8x Squats
Instep Stretch

Training:
(1) 6 Rounds
5x Quadzilla Complex @ 15/25#
5x Scotty Bobs @ 15/25#
Pigeon Stretch for 60 Seconds

(2) 20 Minute Grind

Sandbag Pick Up and Carry @ 40/60#
5x Standing Russian Twist @ 15/25#
5x 1-Sided Dead Lift @ 15/25#

(3) Foam Roll Legs, Low Back

WEDNESDAY
SESSION 23
Obj: Loaded Endurance

Training:
(1) Ruck Run 3.5 Miles @ 45#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back

THURSDAY
SESSION 24
Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
10x Push Ups
10x Sit Ups
Instep Stretch

Training:
(1) 6 Rounds
5x Bench Press - increase load rapidly each round until 5x is hard, but
doable
5x Walking Lunge - increase load rapidly each round until 5x is hard, but
doable
Pigeon 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
FRIDAY
SESSION 25
Obj: Endurance

Warm Up:
4 Rounds
8x In-Place Lunges
8x Push Ups
8x Sit Ups
Run 100m
Pigeon Stretch

Training:
(1) 2 Rounds
Run 1 Mile @ Running Calculator “Per Mile Pace” using SESSION 20’s
3-Mile Run Assessment Time
Rest 4 Minutes between efforts

(2) 15 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
Comments:
To get Part (1)’s “Per Mile Pace” go to MTI’s Running Calculator
Here: http://mtntactical.com/exercises/running-calculator/

Enter your Assessment Distance (3 miles) and finish time, and the
calculator will spit out the Per Mile pace you need to keep for today’s
1-mile repeats.
MONDAY
SESSION 26
Obj: Bodyweight Strength, Work Capacity

Warm Up:
3 Rounds
8x Push Ups
8x Sit Ups
4x Box Jumps
Run 100m
Instep Stretch

Training:
(1) 6 Rounds
45% Max Rep Hand Release Push Ups
45% Max Rep Box Jumps @ 20”
45% Max Rep Pull Ups
Hip Flexor Stretch

(2) 6 Rounds
300m Shuttle every 2:10

Comments:
Part (1) Use SESSION 11 Results to find today’s rep count. For
example, if on SESSION 11’s assessment you performed 25 Hand
Release Push ups, today each round your perform 25 x .4 or 10x
Reps (round up). Use the same equation for Pull Ups and Box
Jumps.

Part (2): Set 2 cones 25m apart and a repeating countdown timer at 2
min, 10 sec (or use a stop watch) On “go” sprint back and forth
between the cones for 12x lengths or 6 round trips. The faster you
 finish, the more rest you have before the next round begins. You lost
10 seconds of recovery compared to last week.
TUESDAY
SESSION 27
Obj: Strength, Chassis Integrity

Warm up:
3 Rounds
8x Walking Lunges
8x Push Ups
8x Squats
Instep Stretch

Training:
(1) 6 Rounds
5x Quadzilla Complex @ 15/25#
5x Scotty Bobs @ 15/25#
Pigeon Stretch for 60 Seconds

(2) 20 Minute Grind

Sandbag Pick Up and Carry @ 40/60#
5x Standing Russian Twist @ 15/25#
5x 1-Sided Dead Lift @ 15/25#

(3) Foam Roll Legs, Low Back

WEDNESDAY
SESSION 28
Obj: Loaded Endurance

Training:
(1) Ruck Run 4 Miles @ 45#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back

THURSDAY
SESSION 29
Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Walking Lunge
10x Push Ups
10x Sit Ups
Instep Stretch

Training:
(1) 6 Rounds
5x Back Squat - increase load rapidly each round until 5x is hard, but
doable
Rope Climb or 2/3x Tarzan Pull Ups
Hip Flexor Stretch

(2) 10 Rounds for Time

9x Burpees
9x Box Jumps @ 20”
9x Weighted Sit Ups @ 15/25#

(3) 3 Rounds
Pigeon
Foam Roll Legs, Low Back
FRIDAY
SESSION 30
Obj: Endurance

Warm Up:
4 Rounds
8x In-Place Lunges
8x Push Ups
8x Sit Ups
Run 100m
Pigeon Stretch

Training:
(1) 3 Rounds
Run 1 Mile @ Running Calculator “Per Mile Pace” using SESSION 20’s
3-Mile Run Assessment Time
Rest 4 Minutes between efforts

(2) 15 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

Comments:
To get Part (1)’s “Per Mile Pace” go to MTI’s Running Calculator
Here: http://mtntactical.com/exercises/running-calculator/

Enter your Assessment Distance (3 miles) and finish time, and the
calculator will spit out the Per Mile pace you need to keep for today’s
1-mile repeats.
MONDAY
SESSION 31
Obj: Bodyweight Strength, Work Capacity

Warm Up:
3 Rounds
8x Push Ups
8x Sit Ups
4x Box Jumps
Run 100m
Instep Stretch

Training:
(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.

RECORD RESULTS AND COMPARE TO SESSION 1 & 11.

(2) Foam Roll Legs, Low Back.

TUESDAY
SESSION 32
Obj: Strength, Chassis Integrity
Warm up:
3 Rounds
8x Walking Lunges
8x Push Ups
8x Squats
Instep Stretch

Training:
(1) 6 Rounds
6x Quadzilla Complex @ 15/25#
6x Scotty Bobs @ 15/25#
Pigeon Stretch for 60 Seconds

(2) Foam Roll Legs, Low Back

WEDNESDAY
SESSION 33
Obj: Loaded Endurance

Training:
(1) Ruck Run 3 Miles @ 65#, moderate pace

Moderate = comfortable but not easy

(2) Foam Roll Legs, Low Back

Comments:
Note the decrease in distance, but increase in load to 65# today.
THURSDAY
SESSION 34

Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Craig Special @ 45/65#
5x Dumbbell Push Press @ 15/25#
10x Sit Ups
Instep Stretch

Training:
(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) 2 Rounds
Hip Flexor Stretch
Foam Roll Legs, Low Back
FRIDAY
SESSION 35
Obj: Endurance

Warm Up:
4 Rounds
8x In-Place Lunges
8x Push Ups
8x Sit Ups
Run 100m
Pigeon Stretch

Training:
(1) Run 3 Miles for Time

RECORD FINISH TIME & COMPARE TO SESSION 5 & 20

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