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MILITARY

Space Force HPA Training Plan

  • 6-Week, 5x day/week training plan for the Space Force HPA
  • Begins with the HPA, and automatically "scales" to the individual
  • Focused on HPA events - Push ups or Hand Release Push Ups; Sit Ups, Cross Leg Reverse Crunch or Forearm Plank and 2 Mile Run or High Aerobic Multi-Shuttle Run - HAMR.
  • This training plan is one of the 4000+ Plans included with an Athlete’s Subscription.

$29.00

One of 450+ Plans included in the Athlete’s subscription

Description
PROGRAM DESCRIPTION

This plan is purpose-built to prepare you for the specific fitness events of the Space Force Human Performance Assessment (HPA): (1) push ups or hand release push ups; (2) sit ups, cross leg reverse crunch or forearm plank,  and; (3) 2 mile run OR High Aerobic Multi-Shuttle Run – HAMR (audio for the test can be found HERE).

This is a 6 week, 5 day/week training plan. The plan is designed to be completed the 6 weeks directly prior to your HPA.

You’ll take the Space Force HPA three times during this plan, beginning, middle and end. The follow-on programming after each HPA is based on your most recent HPA results. In this way this training plan automatically “scales” to your incoming fitness, and continues you push you as your fitness improves.

Space Force HPA Information:

All Guardians are now required to complete a Human Performance Assessment once a year if they are enrolled in the Continuous Fitness Assessment Personalized Readiness Integrated Through Monitoring and Engagement study and twice per year if they are not. The HPA measures muscular strength, muscular endurance and cardiorespiratory fitness on an 80-point scale. Guardians must earn a composite score of 60 or higher to be considered physically ready. One of the HPAs must include a 2-mile run.

HPA Test Components: 
Muscular Strength component – 1-minute push-ups, or 2-minute hand release push-ups (HRPU).
Muscular Endurance component – 1-minute sit-ups, 2-minute cross leg reverse crunch (CLRC), or timed forearm plank.
Cardiorespiratory Fitness – 2.0-mile run, 20-meter-High Aerobic Multi-shuttle Run (HAMR), or 2-kilometer walk (if not medically cleared to run). Note: At a minimum the 2- mile run must be used for at least 1 of the 2 biannual HPAs.

You can find the HPA Exercise Standards and Instructions HERE, beginning on Page 53.

20 METER SHUTTLE SPRINTS – If you select the HAMR over the 2 mile run
You will perform Shuttle Sprints based on your HAMR (Beep Test) Test score. This chart will tell you how many repetitions you will complete each round. One 20 meter length equals one rep.
Set up a 10m marker halfway between your 20m markers. So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep. 

20M SHUTTLE SPRINT INTERVAL CHART
HAMR (Beep Test) TEST
SCORE		 20m Shuttle Sprint
Reps every 2 min.
For 10 rounds
5-5.9 9.50
6-6.10 10.00
7-7.10 10.50
8-8.11 11.00
9-9.11 11.50
10-10.11 12.00
11-11.12 12.50
12-12.12 13.00
13-13.13 13.50
14-14.13 14.00
15-15.13 14.50
16-16.14 15.00

This is Version 1 of the plan, Created October 2025.

WEEKLY SCHEDULE

Weeks 1, 3 and 6 in the plan are Test weeks. Below is the weekly Training Schedule:.

  • Monday:  Space Force HPA or Push Ups and Core, Easy Paced Run
  • Tuesday:  2 Mile Run Work (800m Repeats) or 20m Shuttle Intervals
  • Wednesday: Push Ups and Core, Easy Paced Run
  • Thursday:  2 Mile Run Work (1 Mile Repeats) or 20m Shuttle Intervals
  • Friday: Push Ups, Core, Easy Paced Run
REQUIRED EQUIPMENT
  • Track or course with known 800m, 1 mile, and 2 mile distances
  • Stopwatch with repeating countdown interval timer, (smartphone will work)
  • Indoor space or dry outdoor space to complete the HAMR (if you choose that event over the 1.5 mile run), audio for the HAMR can be found HERE
COMMON QUESTIONS

What if I have less then 6 weeks before I take the HPA?
Still start at the beginning of this training plan anyway. Skip ahead to week 6 in the plan for the week directly before your HPA.

Does this plan include programming for the “Athlete’s Choice” alternative events?
Yes … this plan includes programming for the hand release push ups, cross leg reverse crunch, forearm plank, and High Aerobic Multi-Shuttle Run (HAMR)

What if I have more than 6 weeks before my HPA?
Email coach@mtntactical.com with the time you have and we will advise.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the 800m/1 mile Repeats?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit. For the push ups, it’s okay to go to your knees and do knee push ups if necessary to get in your prescribed reps.

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 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

DISCLAIMER

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
  • Track or course with known 800m, 1 mile, and 2 mile distances
  • Stopwatch with repeating countdown interval timer, (smartphone will work)
  • Indoor space or dry outdoor space to complete the HAMR (if you choose that event over the 1.5 mile run), audio for the HAMR can be found HERE
Sample Training

SESSION 1 (2-a-Day)

OBJ: Space Force HPA #1 (AM), Push Up, Sit Up Intervals, Easy Run (PM)

Warm Up (AM):

  • 3 Rounds:

    • 10x Squat

    • 5x Push Ups

    • 5x Sit Ups

    • Run 100m – Start at 50% effort and increase pace each warm up round

    • Instep Stretch

    • Lat + Pec Stretch

  • Rest 5 Minutes before Space Force HPA

Training (AM):

  • Space Force HPA Test #1

    • Muscular Strength Assessment

      • Max Rep Push Up in 1 Minute

      • OR

      • Max Rep Hand Release Push-up in 2 Minutes

      • Choose one and RECORD RESULTS

    • Rest 5 Minutes

    • Muscular Endurance Assessment

      • Max Rep Sit-Up in 1 Minute

      • OR

      • Max Rep Cross Leg Reverse Crunch in 2 Minutes

      • OR

      • Max Time Front Plank

      • Choose one and RECORD RESULTS

    • Rest 5 Minutes

    • Cardiorespiratory Assessment

      • Run 2 Miles For Time

      • OR

      • High Aerobic Multi Shuttle Run (HAMR or Beep Test)

      • Choose one and RECORD RESULTS

Warm Up (PM):

  • 3 Rounds:

    • 10x Squat

    • 5x Push Ups

    • 5x Sit Ups

    • Run 100m – Increase pace every warm up round. Be at 75% full effort by round 4

    • Instep Stretch

Training (PM):

  • Push Ups:

    • 6 Rounds, Every 90 Seconds

    • 30% Max Rep Push Ups (from Session 1 AM results)

    • On "go" complete prescribed reps. Faster finish = more rest

    • OR

    • 6 Rounds, Every 90 Seconds: 30% Max Rep Hand Release Push-up

  • Sit Ups:

    • 6 Rounds, Every 90 Seconds

    • 30% Max Rep Sit-Ups

    • OR

    • 6 Rounds, Every 90 Seconds: 30% Max Rep Cross Leg Reverse Crunch

    • OR

    • 6 Rounds: 30% Max Time Front Plank, Rest 30 Seconds

  • Easy Endurance:

    • Run 30 Minutes, Easy Pace

    • “Easy” = You can speak in full sentences while moving

    • With HR monitor: 180 – Age, stay within ±5 bpm

Cooldown (PM):

  • 2 Rounds:

    • Pigeon Stretch

    • Lat + Pec Stretch

SESSION 2

OBJ: Run Intervals or HAMR Intervals

Warm Up:

  • 3 Rounds:

    • 5x In-place Lunge

    • 5x Push Ups

    • 5x Sit Ups

    • Run 100m – Increase pace every round

    • Instep Stretch

Training:

  • 4 Rounds:

    • 800m Run @ “800m Interval Pace” (based on Session 1 2-mile run & MTI Running Calculator)

    • Rest 5 Minutes between efforts

    • OR

  • 10 Rounds, Every 120 Seconds:

    • 20m Shuttle Sprints

    • Reps found in Sprint Interval Chart using Session 1 HAMR (Beep Test) score

Cooldown:

  • 2 Rounds:

    • Hip Flexor Stretch

    • Instep Stretch

    • Pigeon Stretch

SESSION 3

OBJ: Push Ups, Sit Ups, Easy Run

Warm Up:

  • 3 Rounds:

    • 10x Squat

    • 5x Push Ups

    • 5x Sit Ups

    • Run 100m

    • Instep Stretch

    • Lat + Pec Stretch

Training:

  • Push Ups:

    • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Push Ups (from Session 1 AM results)

    • OR

    • 6 Rounds, Every 90 Seconds: 35% Max Rep Hand Release Push-up

  • Sit Ups:

    • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Sit-Ups

    • OR

    • 6 Rounds, Every 90 Seconds: 35% Max Rep Cross Leg Reverse Crunch

    • OR

    • 6 Rounds: 35% Max Time Front Plank, Rest 30 Seconds

  • Easy Endurance:

    • Run 30 Minutes, Easy Pace

    • “Easy” = You can speak in full sentences while moving

    • With HR monitor: 180 – Age, stay within ±5 bpm

Cooldown:

  • 2 Rounds:

    • Hug – Hip Mobility Drill

    • Lat + Pec Stretch

SESSION 4

OBJ: Run Intervals or HAMR Intervals

Warm Up:

  • 3 Rounds:

    • 5x In-place Lunge

    • 5x Push Ups

    • 5x Sit Ups

    • Run 100m – Increase pace every round

    • Instep Stretch

Training:

  • 2 Rounds:

    • 1 Mile Run @ “1 Mile Interval Pace” (based on Session 1 2-mile run & MTI Running Calculator)

    • Rest 8 Minutes between efforts

    • OR

  • 10 Rounds, Every 120 Seconds:

    • 20m Shuttle Sprints

    • Reps found in Sprint Interval Chart using Session 1 HAMR (Beep Test) score

Cooldown:

  • 2 Rounds:

    • 3rd World Squat Stretch

    • Frog Stretch

SESSION 5

OBJ: Push Ups, Sit Ups, Easy Run

Warm Up:

  • 3 Rounds:

    • 10x Squat

    • 5x Push Ups

    • 5x Sit Ups

    • Run 100m

    • Instep Stretch

    • Lat + Pec Stretch

Training:

  • Push Ups:

    • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Push Ups (from Session 1 AM results)

    • OR

    • 6 Rounds, Every 90 Seconds: 35% Max Rep Hand Release Push-up

  • Sit Ups:

    • 6 Rounds, Every 90 Seconds

    • 35% Max Rep Sit-Ups

    • OR

    • 6 Rounds, Every 90 Seconds: 35% Max Rep Cross Leg Reverse Crunch

    • OR

    • 6 Rounds: 35% Max Time Front Plank, Rest 30 Seconds

  • Easy Endurance:

    • Run 30 Minutes, Easy Pace

    • “Easy” = You can speak in full sentences while moving

    • With HR monitor: 180 – Age, stay within ±5 bpm

Cooldown:

  • 2 Rounds:

    • Instep Complex

    • Lat + Pec Stretch

Why MTI?

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.

Questions?
Email: rob@mtntactical.com

Common Questions

COMMON QUESTIONS:

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?
Yes.

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