PFT and Schools Plans – Mountain Tactical Institute

PROGRAM OVERVIEW
The following 6-week training plan is designed to train specifically for the ARMY PHYSICAL FITNESS TEST (APFT). This training program deploys the APFT on the Monday of Weeks 1, 3 and 5, and uses your latest APFT event results (push up, sit up, run) for the follow-on progressions. In this way the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

Monday, Tuesday and Thursday trainings sessions are designed to take 60 minutes. Wednesday’s sessions will be shorter – 30 minutes. Friday’s sessions include an easy, long run (4-6 miles) may take up to 90 minutes. Every other Monday you will perform 2-a-days (two sessions per day), one in the A.M. and one in the P.M.

Below is the weekly training schedule

Monday: Weeks 1, 3, 5: AM: APFT; PM: Push-ups, Situps; Weeks 2, 4, 6: Push-ups, Sit-ups, Run Intervals (800m)
Tuesday: Run Intervals (800m)
Wednesday: Push-Ups, Sit-Ups,
Thursday: Run Intervals (1 Mile)
Friday: Push-Ups, Sit-Ups, Easy Distance Run (4-6 miles)

This is Version 6 of this training plan, updated April 2017.

CALISTHENICS PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last APFT in the program (Sessions 1, 11, and 21).

Example:
Athlete performs 50x Push-ups on APFT No.1 (Session 1).

The PM part of Session 1 from the plan calls for:

(1) 6 Rounds, every 75 sec.
30% of your Max Reps Push-Ups from APFT No. 1

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.

When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting though 15x push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.

The Sit-up progression works in the exact same way.

Note: Many athletes have trouble making the final 1-2 rounds of the push up progression within the interval. If you reach failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.

RUNNING INTERVALS
The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results (again, Sessions 1, 11, and 21). Always use the latest assessment results to determine paces for subsequent training sessions.

We use interval training for the 2-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 800m and 1-mile intervals with a rest between efforts.

The pace for these intervals is faster than your assessment pace – you’ll be pushed. Can’t make the prescribed pace? Try harder. If that doesn’t work – run each as fast as possible, but still take the full rest between efforts.

APFT STANDARDS
The APFT contains the following 3 events:

Male Standards

(1) Push-Ups Maximum Score: 77 reps Time: 2 minutes
(2) Sit-Ups Maximum Score: 82 reps Time: 2 minutes
(3) 2 Mile Run Maximum Score: finish run within 13 Minutes

Female Standards

(1) Push-Ups Maximum Score: 50 reps Time: 2 minutes
(2) Sit-Ups Maximum Score: 82 reps Time: 2 Minutes
(3) 2 Mile Run Maximum Score: finish run within 15 Minutes 36 Seconds

As soon as one event is finished, the next event must begin within 20 minutes. The Soldier is entitled to at least 10 minutes of rest in between events. All 3 events have to be completed within 2 hours.

You are responsible for knowing the proper uniform, requirements and form of each part of the APFT, which can be found here:

http://armypubs.army.mil/doctrine/DR_pubs/dr_a/pdf/fm7_22.pdf

REQUIRED EQUIPMENT
• Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
• Running area (track or other) with known 800m and 1 mile distances.

COMMON QUESTIONS

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.

Can I see some sample training?
Click the “Sample Training” tab above to see the entire first week of programming in the plan. You are encouraged to do it before purchasing.

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.

Unfamiliar Exercises?
For a list of exercises and video demonstrations, go to: http://mtntactical.com/category/exercises/

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PROGRAM OVERVIEW:
5-week program designed specifically to help candidates prepare for Army Airborne School. The Army Airborne School is a 3-week course that teaches the fundamentals of parachute operations to all branches of service. This plan is a culmination of all available open-source information and based on experiences from our staff during their active duty careers. It is designed with an emphasis placed on improving your endurance, strength, and most importantly durability.

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively more difficult each week. Training is designed in a Monday – Friday format, 5 days on, 2 days off. If you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.

This program is designed to be completed exactly 5-weeks prior to attending Army Airborne School. The program begins at an easy level, but progresses rather quickly in relative intensity throughout the training cycle. It also assumes that athletes are capable of passing an APFT and conducting the Flexed Arm Hang Test.

Mondays: APFT Work (Assessment during week 1 and 4)
Tuesdays: Plyometrics & Endurance
Wednesdays: Strength & Chassis Integrity
Thursdays: Plyometrics & APFT Work
Fridays: Strength & Endurance
Saturdays: Rest/Recovery
Sundays: Rest/Recovery

Plyometric Training:
The greatest number of washouts or drops from the Airborne course occur from injuries sustained during landing mishaps during the tower and jump phase. The plyometrics programmed during this training plan are designed to be intense and focus on explosiveness and the ability to maximize coordination during landing to prevent such injuries.

TRAINING PROGRAM REQUIRED EQUIPMENT:

Timepiece or stopwatch
Course of known distances or GPS enabled devise to measure distances
Individual Body Armor (IBA) or 25# weight vest
Fully Equipped Gym or Facility
40/60# Sandbag

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Six-week program designed specifically to help candidates prepare for the United States Army Air Assault School.

The Air Assault School is a 12-day course that teaches the fundamentals of air assault operations to include, the Assault Phase which covers aircraft safety and air operations, Sling Load Phase which covers sling load operations, and the Rappel Phase which covers the basics of rappelling from both a tower and aircraft.

This plan is a culmination of all available open-source information and based on mini-event training experiences from our staff during their active duty careers. It is designed with an emphasis placed on improving your endurance, hiking ability, and upper body strength.

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively more difficult each week. Training is designed in a Monday – Saturday format, 5 days on, 2 days off.

The program is designed to be completed exactly 6-weeks prior to attending Army Airborne School. The program begins at an easy level, but progresses rather quickly in relative intensity throughout the training cycle.

Note: The Air Assault School contains a number of non-fitness components such has air and sling load operations. This plan does not prepare you for these non-fitness events. However, by building your fitness you should be better prepared mentally to address these non-fitness demands when they arise during the course.

TRAINING OVERVIEW:

Mondays: APFT Work (Assessment during week 1 and 4)/Work Capacity
Tuesdays: Ruck Intervals & Endurance
Wednesdays: Work Capacity
Thursdays: APFT Work & Work Capacity
Fridays: Rest
Saturdays: Long Ruck
Sundays: Rest/Recovery

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This 6 Week, 6 Day/Week training plan is designed to prepare an athlete for successful completion of the physical demands of the Potential Royal Marines Course (PRMC).

The training program deploys the PRMC scored events on the Monday of Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions. It’s designed specifically to improve results on graded events, as well as overall physical performance during the Day 2 field events such as the Assault Course, Endurance Course, and various field exercises.

By deploying an initial assessment, and then basing your follow-on progressions on the assessment results, the plan automatically “scales” to the incoming fitness of the athlete, and continues to push the athlete as his fitness improves.

In addition to preparing athletes for the graded PRMC events, the plan also prepares athletes for the volume and intensity of the Day 2 field events: Assault Course, Endurance Course and various field exercises using long, hard, Saturday “Mini-Events.”

Complete this plan 6 weeks directly before your PRMC. Week 6 is a deload week.

Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the PRMC start date, begin at Session 1 and progress as far through the program as you can.

Below is the Weekly Schedule

Monday: Graded Assessment/Run Intervals and Calisthenic Progressions
Tuesday : Bleep Test Progression, Chassis Integrity
Wednesday: Run Intervals and Calisthenic Progressions
Thursday: Bleep Test Progression, Endurance
Friday: Swim Confidence
Saturday: Mini Event – Gym Based Endurance + Running

Required Equipment:

Course or Track of known distance for 2.4km assessment and intervals
Pull Up Bar
18kg/27kg (40/60 lbs) Sandbags (18kg for women, 27kg for men)
Box or Bench @ 15-18”
Timepiece or stopwatch
25m or 50m Pool
2x Cones or Markers for Bleep Test
Audio for Bleep Test and Push Up/Sit Up/Pull Up Cadence Beeps

2.4km RUN
The first assessment of the PRMC is the 2.4km run. You will conduct the run twice. The first run must be under 12:30 min, but it is not a scored event. Run at a speed that will allow you to complete the run in the allotted time.

The second run is conducted 1-2 minutes following the first. The second run is for score and is an all out effort. This is the time you will use for follow on interval progressions using the MTI Running Calculator. See details below on how to use the calculator.

If running on a treadmill, set the incline to 2%.

Can’t complete the first run in under 12:30 min? Do one max effort 2.4km run, and use that final time for your follow on interval progressions.

BLEEP TEST
The test involves running continuously between two points that are 20 meters apart. These runs are synchronized with a pre-recorded audio, which plays beeps at set intervals. You must be at the line when the beep sounds. As the test proceeds, the interval between each beep speeds up, forcing you to increase your speed. You are allowed only one level to beep before you reach the line. If you do not make the next interval then the most recent level completed is your final score.

For the Bleep Test and the follow-on progressions, you will require a audio source to listen to the Bleep’s.

CLICK HERE for a link to a audio recording of the Bleep Test Timer.

You will perform Shuttle Sprints based off your Beep 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 half way between your 20m markers. So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep.

A passing score is 11. The max score is 15.5.

PUSH UP, SIT UP, AND PULL UP CADENCE
The PRMC calisthenic assessments utilizes a cadence timer. Each assessment assessment cadence is at 30 beats per minute (BPM).

Push Ups – Begin in the Push Up position with arms fully extended. On the first beep, lower your chest to 2” above the ground and immediately raise the body. That is one rep. Wait for the next beep to complete the next push up. Continue this process until failure. 60 Push Ups is the max score.

Sit Ups – Begin in the Sit Up position with your back on the floor and hands touching the sides of your head. On the first beep, conduct a Sit Up so that the torso is at a 90 degree angle from the floor (fully upright), and immediately lower back to the floor. Wait for the next beep to complete the next Sit Up. Continue this process until failure. A max score is 85 Sit Ups.

Pull Ups – Begin in the hanging position with your hands wrapped over the bar. On the first beep, lift your body so that your chin is above the bar, On the next beep, you may lower yourself back down to the hanging position. Continue this process (first beep pull up, second beep lower) until failure. A minimum of 3 Pull Ups is required, and 16 Pull Ups is a max score.

CLICK HERE for a link to a metronome set to 30 BPM.

SWIMMING CONFIDENCE
You will train in the pool 1x/week. This is meant to improve water confidence for those unfamiliar. The only stroke approved for the PRMC is the Breast Stroke. You will also conduct short water treading intervals, as well as a dive to the bottom of the deep end. Ensure you have a swim buddy or life guard if you are not comfortable in the water.

RUN INTERVALS AND CALCULATOR
The run intervals work off of your most recent 2.4km Assessment. You’ll use the MTI Running Calculator to determine your running pace for each interval. In general, the intervals are shorter, but faster than your assessment pace.

How to use the Calculator
Example: You run a 9:00 min 2.4km
Session 3 calls for:

(4) 6 Rounds
400m interval runs @ interval place using the Running Calculator
Rest 2 min.

First, find your time on the 2.4km on the Running Calculator. Set the assessment distance for 1.5 Miles. The Calculator gives you the following time:

So you’ll run a 400m interval and make sure your per mile pace is between 1:18 and 1:31. Then you’ll rest 2 min.., and run a second interval in the same time range. If you run the first one in the time range and can run the second one faster, go ahead. But, as the program progresses, it is more important that you make all intervals in the time range rather than running one faster than the time intervals and exhausting yourself too much to make the subsequent intervals.

FREQUENTLY ASKED QUESTIONS

How long will the sessions take?
Approximately 60 minutes. The Saturday Mini-Events will take 75 minute to 120 minutes.

What does “4/8x” mean? How about “18kg/27kg”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Pull Ups = Women do 4x, Men do 8x
18kg/27kg = Women use 18kg, Men use 27kg

What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 day 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

My gym doesn’t have sandbags. What should I do?
Make one and take it with you when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where can I find the Running Calculator?
CLICK HERE for Running Calculator

Where do I find unfamiliar exercises?
See our Exercise Page HERE

What about nutrition?
See our Nutritional Guidelines HERE.

What if I have other questions?
Email coach@mtntactical.com

Good Luck!

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PACKET OVERVIEW
The six training plans contained within this packet details 42 weeks (approx 9.5 months) of training in preparation for attending the Army Ranger School. It is intended that you begin the programming in this packet 42 weeks directly before you report for Ranger School.

This packet is organized so that each plan will build your fitness for the next. The purpose is to build sufficient fitness to complete Ranger School regardless of your initial fitness level.

You’ll begin with the MTI Military On-Ramp Training Plan which will introduce you to the intensity and scope of MTI programming and lay the base for the following programming.

The next four plans in the packet, Humility, Fortitude, Valor and Gratitude come from our Virtue Series of training plans which were originally deployed as day-to-day fitness for SOF and have since evolved and been updated to represent the latest elements of MTI’s programming approach for military athletes.

These four training plans are potent tools which work progressively together to build your physical and mental fitness, durability and resiliency moving toward Ranger School.

Directly before Ranger School, you’ll complete the MTI Ranger School Training Plan which is laser-focused on preparing you to pass the gates during RAP week, including the Ranger PFT and 12-mile ruck, and build your endurance/stamina for the months at Ranger School that follow.

The six plans, in the order you’ll complete them are listed below.

(1) Military On-Ramp – Bodyweight Strength, Gym-Based Strength, sprint interval work capacity, ruck runs with increasing weight and unloaded running intervals. The place to start with MTI Programming for Military Athletes. 5 day/week training plan.

(2) Humility – Limited Equipment Training Plan with slight endurance emphasis. Bodyweight strength endurance and dumbbell strength progression. Loaded (25# or IBA) running and unloaded running. Chassis Integrity work. Humility has a “hardening” effect on athletes who complete it. 5 day/week training plan.

(3) Fortitude – Heavy gym-based strength, unloaded running and ruck running. Unloaded running and rucking intervals, gym-based Strength, Work Capacity, and Chassis Integrity. 5 day/week training plan.

(4) Valor– Work capacity and speed over ground focused training plan which continues gym-based strength work and Chassis Integrity Development. 5 day/week training plan.

(5) Gratitude – Strong endurance and stamina emphasis. Heavy, barbell-focused strength work. Endurance deploys gym-based endurance, unloaded running, and ruck running. Bumps up to 6 days/week.

(6) Ranger School Training Plan – Specific training for Ranger School PFT, Running, Rucking, and Work Capacity.

It’s very important you complete the final, Ranger School Training Plan the 7 weeks directly before you report for reporting. This plan includes a taper, so there’s no need to take rest week after it’s completion.

The price for this packet of plans, $209, represents a 30% savings over the combined price of the individual plans.

REQUIRED EQUIPMENT

Click the individual training plan links below to find the specific equipment requirements for each training plan. In general, Humility and the final Ranger School Training Plan are limited equipment training plans. Fortitude, Valor and Gratitude require a fully-equipped functional fitness gym: Fully Equipped Functional Fitness Gym including barbells, racks, bumper plates, sandbags (40# for women, 60# for men), Dumbbells and/or kettlebells, plyo boxes, etc.

All the training plans include rucking, so you’ll need a ruck and up to 65# of filler/load. Other equipment includes a stop watch and foam roller.

Option is a gps watch for measuring running and rucking distance.

Again, click the individual training plans below to see the required equipment for each:

COMMON QUESTIONS

What equipment is required?

All the training plans include rucking, so you’ll need a ruck and up to 65# of filler/load. Other equipment includes a stop watch and foam roller.

Option is a gps watch for measuring running and rucking distance.

Again, click the individual training plans below to see the required equipment for each:

Who is this plan appropriate for?
Military athletes attending Ranger School in the next 6-12 months.

What if I don’t have 42 weeks before attending Ranger School?
It’s important you begin this programming with the Military On-Ramp Training Plan and finish with the Ranger School Training Plan directly before Ranger School – this is 14 weeks of training. Fill in the time you have between with first Humility, then Fortitude, then Valor, etc. We can help with specific guidance and planning. Please email coach@mtntactical.com.

How long will I have access to these training plans.
Forever, or as long as MTI is in business, whichever comes first. You will also get access to any updates we make to the training plans.

Can I see sample training?
To see/experience the first week of programming for each of these training plans click on the individual training plans above, and then click the “Sample Training” tab to see the entire first week of programming.

I don’t want the entire packet of plans. Can I purchase the plans individually?
Yes. Click the plan links above to purchase individually.

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?
Email coach@mtntactical.com

The post Ranger School Training Packet appeared first on Mountain Tactical Institute.

This program is designed to build your legs and lungs in preparation for training exercises or individual schools at the US Army and US Marine Corps Mountain Warfare Schools. These schools encompass a wide range of military-based mountain skills, but all require a high level of fitness for loaded, uphill movement. This plan has a heavy emphasis on developing the legs and combat chassis for physical requirements of the course.

The plan requires little equipment and would be appropriate for an individual preparing for a course, or for small unit leaders preparing for a unit deployment to the Mountain Warfare School.

This is a 6-week, 5 day/week training program designed to be completed the 6-weeks directly prior to your Mountain Warfare School training date.

The plan is built around the following exercises and activities:

DOT Drill – The DOT drill is a basic-level plyometric drill used in collegiate and high school weight rooms across the country. It serves as a great warm up. Also, it helps build ankle and knee joint strength, key for hiking and rucking over uneven terrain.

Leg Blasters – Leg Blasters are an intense, body weight only, lower body complex of exercises which builds incredible leg strength, and lactate tolerance. Also, we’ve found it key to building eccentric leg strength. You’ll be climbing plenty of steep hills, but you’ll also be hiking down them. Coming down forces your legs to work eccentrically, and can lead to crippling soreness in the early weeks. Leg Blasters will help you prepare for this.

Step Ups – Step ups are a basic, butt-kicking single mode exercise used to build sport-specific climbing leg strength and cardio in a controlled, gym environment. During this program, expect to do thousands of step ups with a 40# pack. This is the primary exercise I’ll use to get your legs and lungs ready.

Sandbag Getup – We’ve found that core strength is a huge determinate of performance. Even more important, a strong mid section protects vulnerable limbs. I’m using this exercise to make you not only strong, but durable. The sandbag getup is an old school, basic exercise which builds core strength like no other, plus it makes you breathe like a mother. Expect to do hundreds of these with an 80# sandbag.

Tabata Calf Raises – One of the first muscles to fatigue when hiking steep hills is the calf muscles. We use the Tabata interval protocol and calf raises to help strengthen your calves. The Tabata protocol is a 4-minute long interval of 8 rounds, 20 seconds work, 10 seconds rest. Tabata Calf Raises are 20 seconds continuous, rapid calf raises, un loaded, for 20 seconds, followed by 10 seconds in a holding “rest” position up on your toes (it’s really not a “rest.”)

1/4 Tabata Calf Raises would be just 1-minute long, or 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest.

1/2 Tabata Calf Raise would be 2-minutes long, or 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, 20 sec. work, 10 sec. rest, etc.

Rucking – You’ll be doing bunches of rucking down range, and nothing will prepare you for rucking like rucking. On the other hand, too much rucking can lead to nagging joint and other overuse injuries. You’ll ruck once a week on this program at a 55# load. When possible, ruck over broken, uneven, hilly terrain.

PFT Prep – Individual training courses at both Mountain Warfare schools have an initial PFT that you must pass. Keep in mind that there is a significant elevation at each location, so showing up overly prepared for the PFT is critical. You’ll assess your PFT in Week 1, 3, and 6 and a percentage based progression to automatically scale to your current level of fitness.

Important Note: No matter if you are Army or USMC, you will assess for both Pull Ups and Push Ups, and complete all follow on progressions for both exercises.

Soldiers will use Sit Ups and the 2-mile run for the PFT assessments. Marines will use Crunches and the 3-mile run.

WEEKLY TRAINING SCHEDULE

Monday – PFT Assessment or PFT Progression
Tuesday – Loaded Step Ups
Wednesday – Leg Blasters, Sandbag Get Ups, Calf Tabata
Thursday – PFT Progression
Friday – 5-9 Mile Ruck @ 55#

COMMON QUESTIONS

What equipment is needed to complete this program?

Stop Watch with Repeating Countdown Timer – smart phone app will work.
Pair of Dumbbells – 25# men, 15# women.
Sandbag (60# for Women, 80# for Men)
16-19” Box, bench, stool or whatever for step ups
ALICE Ruck or same ruck you will use during your course, 55# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
Pull up Bar
Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less than 6 weeks before I start the my Mountain Warfare Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the course. If you can’t handle the training volume at first, it is better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
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.

Unfamiliar Exercises?
CLICK HERE to see unfamiliar exercises.

More Questions?
Email coach@mtntactical.com

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The US Army Infantry Basic Officer Leadership Course (IBLOC) is a 6-week program is specifically designed to prepare junior officers preparing for the U.S. Army IBOLC course. The plan includes a 1-week taper and is designed to be completed the 6 weeks directly prior to the course start week.

This program gets progressively harder each week, until week 6, when the training tapers down into the start of the course. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

This training program trains for the physical expectations of a newly commissioned officer at IBOLC based on the course curriculum. This includes developing rucking speed, timed 5-mile run, and APFT. The plan also includes an assessment based work capacity efforts, a work capacity effort designed to improve obstacle course confidence, a leg blaster progression to develop lower body strength, and chassis integrity work.

The plan includes 4 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments multiple times over the 6-week program:

APFT – Max Sit ups (2 minutes), Max Push ups (2 minutes), 2 Mile Run, and Max Pull Ups
6 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle, Sledge Hammer or Dumbbell, Full Cammies/Boots
5 Mile Run for Time, shorts and t-shirt
Tactical Athlete Work Capacity Test

WEEKLY SCHEDULE

Monday: APFT Work, Chassis Integrity
Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement, Leg Blaster Progression
Wednesday: Tactical Athlete Work Capacity Progression
Thursday: APFT Work, Chassis Integrity
Friday: Ruck Intervals

RUCK AND RUN INTERVALS
The training plan includes scaled paces for your runs and rucks. These paces are based on your assessment results from the 6-Mile Ruck, 2-mile APFT run, and 5-mile run. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results for the subsequent training sessions.

We use interval training to train your run and rucking speed. The interval distances are shorter, and pace faster than your latest assessment pace. You’ll use the MTI Running Calculator and MTI Ruck Calculator to find your interval pace for the assigned distance.

TACTICAL ATHLETE WORK CAPACITY ASSESSMENT
This plan includes the MTI Tactical Athlete Work Capacity Assessment. Below are details on how to conduct the assessment. This is a simple and straight forward assessment specific to the work capacity and movement requirements of tactical athletes.

Uniform: PT Gear or Cammies

Load: 25# weight vest, IBA or Ruck

3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end

1x Rep = 1x 25m length, so a round trip = 2x Reps. Only full lengths count. Athlete starts on the ground prone, and must drop to the ground prone at each turn around. Tally the total reps for each round. A sum of reps from all 3 rounds is the athlete’s final score.

CLICK HERE to see an Army Infantry unit conduct the test

COMMON QUESTIONS

What equipment is needed to complete this program?

Stop Watch with Repeating Countdown Timer (Smartphone app will work)
60/80# Sandbags (40# for Women, 60# for Men)
IBA, Plate Carrier, or Weight Vest @ 25#
ALICE Ruck or same ruck you will use at IBOLC, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
Pull up Bar
Foam Roller
Optional: Rope for rope climb

What if I have less than 6 weeks before I start the IBOLC?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I miss a day?
Begin where you left off when you return to training. This programmed 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. Scroll down to see the entire first week of programming.

More Questions?
Email: coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

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MARSOC ITC TRAINING PLAN

The following is a sport-specific 8-week program is specifically designed to prepare athletes for the MARSOC Individual Training Course (ITC) The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your course start week.

This is a very intense, 6-day a week program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.

This program gets progressively harder each week, until week 8, when the training tapers down into the start of selection. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

This is a 6 day/week training program… To successfully complete this program you’ll need to make training for selection a priority during your work day.

RUCK, RUN, AND SWIM INTENSIVE
This plan is “sport specific” to the specific fitness gates assessed at the onset of ITC as well full body preparation for the physical demands of the course. The gates listed below are assessed at ITC, and we have developed the sport specific programming for improved results on these tests. With the exception of the CFT, you will take all of these assessments three times during the course of this training plan, with percentage based progressions to automatically scale to your level of fitness.

Assessments

USMC Physical Fitness Test (PFT) & Combat Fitness Test (CFT)
Double O-Course in less than 5:00 minutes
10 Mile Ruck for Time
5 Mile Run for Time
500m Swim
1,500m Fin

Training Schedule:

Monday: PFT Work, CFT Work
Tuesday: Swim, Fin, and Water Confidence
Wednesday: Calisthenic Work, 5-Mile Run Interval, Chassis Integrity
Thursday: Swim, Fin, and Water Confidence
Friday: O-Course, Work Capacity, Chassis Integrity
Saturday: Ruck Run Intervals

COMMON QUESTIONS

What equipment is needed to complete this program?

Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
60# Sandbag
ALICE Ruck or same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
Pull up Bar
Access to O-Course (Substitute training included if you don’t have access to a O-Course)
25m or 50m Swimming Pool
Swim Goggles
Fins (Rocket or Frog fins recommended)

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and reslience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

Unfamiliar Exercises? Questions?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

More Questions?
Email coach@mtntactical.com

Good Luck!

Rob Shaul, Mountain Tactical Institute

The post MARSOC ITC Training Plan appeared first on Mountain Tactical Institute.

PROGRAM OVERVIEW
The following 6-week, 5 day/week, training plan is designed to train specifically US AIR FORCE CRO (Combat Rescue Officer) and US AIR FOCE PJ (Pararescue) PAST (Physical Ability and Stamina Test), also known at the AFSOC PT Test.

This training plan is designed to be completed the 6 weeks directly before your assessment.

Here are the test events:

(1) Run 3 Miles for Time

*** Rest 15 Minutes

(2) Max Rep Strict Pull Ups in 1 Minute

*** Rest 2 Minutes

(3) Max Rep Sit Ups in 2 Minutes

*** Rest 2 Minutes

(4) Max Rep Push Ups in 2 Minutes

*** Rest 15 Minutes

(5) Swim 1500m for Time

The 1500m swim may be performed with swim trunks, facemask, or goggles, snorkel, and fins using any stroke.

You are responsible for knowing the proper uniform, requirements and form of each part of the AFSOC PT Test or USAF CRO/PJ PAST, which can be found on page 40 here: http://static.e-publishing.af.mil/production/1/af_a3/publication/afi10-3502v1/afi10-3502v1.pdf

PROGRAM DESIGN
This training program deploys the AFSOC PT Test on the Monday of Weeks 1, 3 and 6, and uses your latest assessment results for the follow-on progressions. By causing you to take the AFSOC PT Test three times throughout the program (beginning, middle and end) the program automatically “scales” to the incoming and improving fitness of each individual athlete, and ensures that each athlete is continually pushed throughout the program.

Note that this is not a general fitness training program. The program is laser focused on improving your scores for the specific events in the AFSOC PT Test. Below is the weekly training schedule:

Monday: Weeks 1, 3, 6 -USAF CRO/PJ PAST, Weeks 2, 4, 5: Run Intervals (1 Mile Repeats), Pull Ups, Push-ups, Sit-ups
Tuesday: Swim Intervals (500m repeats)
Wednesday:Run Intervals (1 Mile Repeats), Pull Ups, Push-ups, Sit-ups
Thursday: Swim Intervals (500m repeats)
Friday:Run Intervals (1 Mile Repeats), Pull Ups, Push-ups, Sit-ups

This is Version 1 of this training plan, Built December 2017.

Example:
Athlete performs 50x Push-ups on the USAF CRO/PJ PAST No.1 (Session 1).

The plan calls for:

(4) 6 Rounds, Every 75 Seconds
30% of Max Rep Push Ups based on your SESSION 1 Assessment Results

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.

The Sit Up and Pull Up progressions work the exact same way.

Note: Many athletes have trouble making the final 1-2 rounds of the progressions within the interval. You can stop and rest if needed. For the push ups, If you reach full failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.

On the Pull Ups – if you reach failure – complete your remaining prescribed reps doing negative pull ups. Jump up until you chin is above the pull up bar, and then let yourself down slowly, to full elbow extension, to a 5 second count.

RUNNING INTERVALS
The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results (again, SESSION 1, 11, and 26). Always use the latest assessment results to determine paces for subsequent training sessions.

We use interval training for the 3-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 1-mile intervals with a rest between efforts.

SWIMMING INTERVALS
The programming uses the Swimming Interval Chart (see below) to calculate your 500m swim repeat intervals. The interval paces are based on your most recent 1,500m swimming assessment and are completed at a faster pace than your 1,500 assessment pace.

REQUIRED EQUIPMENT

Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
Running area (track or other) with known and 1 mile distances
Pull Up Bar
Lap Swimming Pool
Mask/googles, Fins

COMMON QUESTIONS

How long with the Training Sessions take?
60-90 minutes

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 Equipment is Required?

Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
Running area (track or other) with known and 1 mile distances
Pull Up Bar
Lap Swimming Pool
Mask/googles, Fins

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.

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 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 – doing part in the AM and finishing the other part in the PM.

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?
Email coach@mtntactical.com

The post USAF CRO/PJ PAST Training Plan appeared first on Mountain Tactical Institute.

PROGRAM OVERVIEW
The following 6-week, 5 day/week, training plan is designed to train specifically US AIR FORCE STO (Special Tactics Officer) PAST (Physical Assessment and Stamina Test).

This training plan is designed to be completed the 6 weeks directly before your assessment.

Here are the test events:

(1) Max Rep Strict Pull Ups in 1 Minute

*** Rest 2 Minutes

(2) Max Rep Sit Ups in 2 Minutes

*** Rest 2 Minutes

(3) Max Rep Push Ups in 2 Minutes

*** Rest 10 Minutes

(4) Run 3 Miles for Time

*** Rest 20 Minutes

(5) Swim 25m Underwater in Swimsuit and Googles

*** Rest 10 Minutes

(6) Swim 1500m for Time

The 1500m swim may be performed with swim trunks, facemask, or goggles, snorkel, and fins using any stroke.

PROGRAM DESIGN
This training program deploys the USAF STO PAST on the Monday of Weeks 1, 3 and 6, and uses your latest assessment results for the follow-on progressions. By causing you to take the USAF STO PAST Test three times throughout the program (beginning, middle and end) the program automatically “scales” to the incoming and improving fitness of each individual athlete, and ensures that each athlete is continually pushed throughout the program.

Note that this is not a general fitness training program. The program is laser focused on improving your scores for the specific events in theUSAF STO PAST. Below is the weekly training schedule:

Monday: Weeks 1, 3, 6 -USAF STO PAST, Weeks 2, 4, 5, : Pull Ups, Push-ups, Sit-ups, Run Intervals (1 Mile Repeats)
Tuesday: Swim Intervals (500m repeats)
Wednesday: Pull Ups, Push-ups, Sit-ups, Run Intervals (1 Mile Repeats)s
Thursday: Swim Intervals (500m repeats)
Friday: Pull Ups, Push-ups, Sit-ups, Run Intervals (1 Mile Repeats)

This is Version 1 of this training plan, Built December 2017.

CALISTHENICS PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your most recent USAF STO PAST in the program.

Example:
Athlete performs 50x Push-ups on USAF STO PAST No.1 (Session 1).

The plan calls for:

(4) 6 Rounds, Every 75 Seconds
30% of Max Rep Push Ups based on your SESSION 1 Assessment Results

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.

The Sit Up and Pull Up progressions work the exact same way.

REQUIRED EQUIPMENT

Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
Running area (track or other) with known and 1 mile distances
Pull Up Bar
Lap Swimming Pool
Mask/googles, Fins

COMMON QUESTIONS

How long with the Training Sessions take?
60-90 minutes

What Equipment is Required?

Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
Running area (track or other) with known and 1 mile distances
Pull Up Bar
Lap Swimming Pool
Mask/googles, Fins

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.

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.

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?
Email coach@mtntactical.com

The post USAF STO PAST Training Plan appeared first on Mountain Tactical Institute.

The following 7-week training plan is designed to train specifically for the new ARMY COMBAT FITNESS TEST (ACFT). This training plan is designed to be completed the 7 weeks directly before your scheduled ACFT.

The ACFT has been designed to replace the current APFT and will be implemented in 2020.

The ACFT is a 6-event fitness assessment. Below are the following events:

3RM Dead Lift (3 Repetition Maximum)
Standing Power Throw
Max Hand Release Push Ups in 2 Minutes
Sprint-Drag-Carry for Time
Max Leg Tuck in 2 Minutes
2 Mile Run for Time

Please click HERE for an official US Army Video describing the ACFT and it’s events.

Please note that thus far the US Army has not released the official ACFT scoring or scoring methodology that we could find.

This training program deploys the ACFT on the Monday of Weeks 1, 4 and 6, and uses your latest ACFT event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

Below is how this training program trains the specific events in the ACFT:

WEEKLY SCHEDULE

Monday: Weeks 1, 4, 6: ACFT; Weeks 2-3 and 5-6: Dead Lifts, Hand Release Push Ups, Leg Tucks
Tuesday: Run Intervals (800m)
Wednesday: Push-Ups, Sit-Ups,
Thursday: Run Intervals (1 Mile)
Friday: Push-Ups, Sit-Ups, Easy Distance Run (4-6 miles)

CALISTHENICS PROGRESSIONS

During this program, every number of Hand Release Push Up and Leg Tuck repetitions you perform is based on the number of repetitions you completed during your most recent ACFT in the program.

Example:

The athlete performs 50x Hand Release Push-ups on ACFT No.1 (Session 1).

The Plan calls for:

(1) 6 Rounds, every 75 sec.
30% of your Max Rep Hand Release Push-Ups from ACFT No. 1

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Hand Release Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval. When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting though 15x Hand Release Push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.

The Leg Tuck progression works in the exact same way.

Note: Many athletes have trouble making the final 1-2 rounds of the push up progression within the interval. If you reach failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.

RUNNING INTERVALS

The program uses the MTI Running Calculator for your runs. These paces are based on your most recent ACFT. Always use the latest assessment results to determine paces for subsequent training sessions.

REQUIRED EQUIPMENT

Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
Running area (track or other) with known 800m and 1-mile distances.
10# and 20 or 25# Medicine Balls
Dragging sled and 90# of loading
2x 45# Kettlebells or dumbbells
Pull Up Bar
Bar and plates for deadlifts

COMMON QUESTIONS

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.

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 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

The post Army Combat Fitness Test (ACFT) Training Plan appeared first on Mountain Tactical Institute.

The following 4-week training plan is designed to train specifically for the German Armed Forces Badge for Military Proficiency (GAFB). It is an assessment based training program which uses your latest GAFB event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

WEEKLY SCHEDULE

Monday: Weeks 1, 4: GAFB Basic Fitness Test(BFT); Weeks 2,3: Sprints, Flexed Arm Hang, 1,000m Run work
Tuesday: Weeks 1, 4: GAFB Swim and Ruck Event; Weeks 2,3: Swim and Ruck work
Wednesday: Sprints, Flexed Arm Hang, 1,000m Run work
Thursday: Run Work
Friday: Sprints, Flexed Arm Hang, 1,000m Run work

This plan was published in August 2018.

PROGRESSIONS

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last GAFB in the program

Example:
You perform 52 sec. on SESSION 1 BFT Flexed Arm Hang.

Session 3 from the plan calls for:

(2) 6 Rounds
Flexed Arm Hang for 40% of BFT Assessment Hang Time
Rest 60 Seconds between efforts

Which means …..

Your SESSION 1 BFT Flexed Arm Hang Time was 52 seconds.
40% of 52 seconds is .4 x 52 = 20.8 or 21 seconds (round up).

This means you do:

6 Rounds
21 seconds Flexed Arm Hang
Rest 60 seconds

The other progressions work in the same way.

RUNNING INTERVALS

The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results. Always use the latest assessment results to determine paces for subsequent training sessions.

GAFB TESTING STANDARDS

You are responsible for knowing the proper uniform, requirements, and form of each part of the GAFB. The standards for the events are provided can be found here:
https://www.armyrotc.msstate.edu/files/gafpb-testing-standards/

REQUIRED EQUIPMENT

Pull Up Bar
Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
Running area (track or other) with known 400m and 1000m distances.
Ruck
Swimming pool with known distance

COMMON QUESTIONS

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.

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

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 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

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.

More Questions?
Email: coach@mtntactical.com

The post German Armed Forces Badge for Military Proficiency Training Plan appeared first on Mountain Tactical Institute.

INFANTRY OFFICER COURSE TRAINING PROGRAM DESCRIPTION

The USMC Infantry Officer Course (IOC) Training Plan is a 30 session cycle designed specifically to prepare the athlete for the physical requirements of the Combat Endurance Test (CET) and follow on training at IOC.

The plan is designed to be completed during the final 2 months of The Basic School (TBS). We understand that this period has multiple field events in which you won’t be able to train. Use these sessions when you can. Train smart – field events have priority.

The plan includes classic barbell strength as well as body weight strength endurance. Multiple endurance events using the facilities available at Camp Barrett, Quantico where IOC training will take place to include the USMC O-Course and Endurance Course.

Here is the weekly schedule:

Monday – Strength, Chassis Integrity
Tuesday – O-Course, Strength Endurance
Wednesday – Strength, Tactical Athlete Work Capacity Progression
Thursday – Running Endurance @ Light Load
Friday – Ruck

Strength Work:

TLU Strength with focus on Power Cleans, Front Squat, Military Press, Hang Squat Clean, Bench Press, and Box Squat . This total body strength frequently assesses 1RM’s and trains at heavy, moderate, and light loads through the cycle.

Strength Endurance:
Percentage based progression for Lunges wearing LBV, Pull Ups wearing LBV, Push Ups, and Sandbag Get Ups

Work Capacity:

Obstacle Course in Load Bearing Vest (LBV) for time, Tactical Athlete Work Capacity Assessment and follow-on progressions

Land Based Endurance:

Quantico E-Course at moderate pace in LBV and rucking at 6-8 mile, 15 min/mile pace at increasing loads

TACTICAL ATHLETE WORK CAPACITY ASSESSMENT

This plan includes the MTI Tactical Athlete Work Capacity Assessment. below are details on how to conduct the assessment. This is a simple and straight forward assessment specific to the work capacity and movement requirements of tactical athletes.

Uniform: PT Gear or Cammies

Load: 25# weight vest, IBA or Ruck

Assessment wearing 25# weight vest, IBA or Ruck

3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end

1x Rep = 1x 25m length, so a round trip = 2x Reps. Only full lengths count. Athlete starts on the ground prone, and must drop to the ground prone at each turn around.

Tally the total reps for each round. A sum of reps from all 3 rounds is the athlete’s final score.

RUCKING AND RUNNING
The objective of the rucking progression is to ensure you are prepared to carry the heavy loads over the rolling terrain of the Camp Barrett training areas. You will begin at 65#, and work up to 85#. Use trails (not hardball) as much as possible. IOC has no ruck-run events, but does include many miles of walking with a very heavy pack. Maintain a 15 minute per mile rucking pace. This is fast walking, not running.

For lightly loaded running, you’ll work up to completing the Endurance Course (E-Course) twice. This should be completed at a moderate pace. Moderate pace means comfortable, but not easy. We want you to be able to run long distances in preparation for the CET. You’ll work up to carrying a 20# load on top of your LBV.

OBSTACLE COURSE
Complete all obstacle course iterations in your LBV to gain confidence in getting over obstacles with a awkward load around your mid-section. Be in control – don’t go so fast that you can not maintain your balance. Ensure you have medical personnel on stand-by.

COMMON QUESTIONS

What equipment is required?

Fully equipped functional fitness gym
Ruck
Load Bearing Vest (LBV) with 2 full water canteens, med kit, Magazine pouches and magazines
Access to O-Course and E-Course,
Sandbag at 60/80# (60# for women, 80# for men)
Wrist watch or stop watch

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes. Endurance events may take up to 2 hours.

What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.

What if I miss a training day?
These sessions do not have to follow a standard Monday to Friday schedule. You can have multiple days between training sessions if in the field or otherwise occupied with training at The Basic School. Complete the sessions in order – don’t skip around.

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

What about nutrition?
See our Nutritional Guidelines HERE.

Questions? Email coach@mtntactical.com

Good Luck!

The post USMC Infantry Officer Course/CET Training Plan appeared first on Mountain Tactical Institute.

The Limited Equipment ACFT Training Plan is a 7-week training plan designed to train specifically for the new ARMY COMBAT FITNESS TEST (ACFT), but with limited equipment.

This training plan is designed to be completed the 7 weeks directly before your scheduled ACFT.

The ACFT is a 6-event fitness assessment. Below are the following events:

3RM Dead Lift (3 Repetition Maximum)
Standing Power Throw
Max Hand Release Push Ups in 2 Minutes
Sprint-Drag-Carry for Time
Max Leg Tuck in 2 Minutes
2 Mile Run for Time

This training plan deploys sandbag training and other limited equipment training methods to train athletes for the ACFT. The official assessment deploys a trap bar deadlift and up to 420 pounds of rubber plates, kettlebells, a 10-pound medicine ball, pull up bar, and dragging sled.

REQUIRED EQUIPMENT

The major equipment savings in this training plan is the use of sandbag training to train for the Trap Bar Deadlift. Below is the required equipment for this training plan:

Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
Running area (track or other) with known 800m and 1-mile distances.
80 Pound Sandbag (Can be purchased or handmade from a duffle bag)
10# Medicine Ball (purchase for $20 HERE, or make your own for $10 HERE)
8-Foot piece of Rope
Pull Up Bar
25m of turf or grass

This training program deploys a modified Limited Equipment ACFT on Monday of Weeks 1, 4 and 6, and uses your latest ACFT event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

Below is how this training program trains the specific events in the ACFT:

WEEKLY SCHEDULE

Monday: Weeks 1, 4, 6: ACFT; Weeks 2-3 and 5-6: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Leg Tucks
Tuesday: Standing Power Throw, Sprint-Drag-Carry, 800m Interval Repeats
Wednesday: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Leg Tucks
Thursday: Standing Power Throw, Sprint-Drag-Carry, 1Mile Interval Repeats
Friday: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Leg Tucks

CALISTHENICS PROGRESSIONS

During this program, every number of Hand Release Push Up and Leg Tuck repetitions you perform is based on the number of repetitions you completed during your most recent ACFT in the program.

Example:

The athlete performs 50x Hand Release Push-ups on ACFT No.1 (Session 1).

The Plan calls for:

1) 6 Rounds, every 75 sec.
30% of your Max Rep Hand Release Push-Ups from ACFT No. 1

Which means …..

The Leg Tuck, Sandbag Back Squat and Sandbag Clean progression work in the exact same way.

Note: Many athletes have trouble making the final 1-2 rounds of these progressions within the interval. It’s okay to stop and rest, as needed, to complete the prescribed reps. It’s also okay to go to your knees to complete the Hand Release Push Up reps.

RUNNING INTERVALS

COMMON QUESTIONS

Required Equipment?

Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
Running area (track or other) with known 800m and 1-mile distances.
80 Pound Sandbag (Can be purchased or handmade from a duffle bag)
10# Medicine Ball (purchase for $20 HERE, or make your own for $10 HERE)
8-Foot piece of Rope
Pull Up Bar
25m of turf or grass

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.

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 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

The post ACFT Limited Equipment Training Plan appeared first on Mountain Tactical Institute.

This is an intense 6-week training cycle specifically built to prepare athletes for the Air Force Tier 2 EOD (Explosive Ordnance Disposal) Physical Fitness Test. It’s a 6 week, 5x Day/Week training cycle, with an unload/taper week (week 6). It is designed to be completed directly 6 weeks before the athletes official PFT.

This plan begins with the Air Force Tier 2 EOD PFT, and the follow on programming is primarily based on the initial assessment results. You’ll re-take the full PFT mid-cycle and again at the end of the cycle.

In this way, the plan to a large part automatically “scales” to the incoming fitness of the athlete and continues to push him as his fitness improves.

Click HERE for the Air Force Tier 2 EOD Physical Fitness Test and Standards Protocol.
Click HERE for the Air Force Tier 2 EOD Physical Fitness Test score sheet.

This is the first version of this plan, built in July 2019.

PFT EVENTS AND HOW THEY ARE TRAINED

The Air Force Tier 2 EOD PFT consists of 10 individual events, some of which use specialized equipment. Listed below are the events and how they are trained in this program:

Event How Trained
1000m Row 500m Row Interval Repeats
Hand Dynamometer Grip Strength Dead Lift Crush Intervals
Back, Side, Log Med Ball Toss Back, Side, Log Med Ball Toss Repeats
5RM Trap Bar Dead Lift 5 Rep, Percentage Progression based on your most recent 5RM
Max Rep Pull Ups Percentage Progression Based on your most recent Max Rep effort
4x25m Farmer’s Carry @ 50# Sandbags 4x25m Farmer’s Carry Repeats @ 50# sandbags
Grip Endurance @ 3×3 Beam Grip Endurance Intervals at 3×3 Beam or 45# Bumper Plates
5 Rounds Gruseter for Time 2 Rounds Gruseter Repeats
Max Rep Knee Cross Crunch @ 56 BPM Percentage Progression Based on your most recent Max Rep effort
1.5 Mile Run 800m Run Interval Repeats

WEEKLY SCHEDULE

Monday: AF Tier 2 PFT Part (1) – first 9 events (Weeks 1, 3, 6); Row Repeats, Grip Crush, Med Ball Toss, Trap Bar DL (Weeks 2, 4, 5)
Tuesday: 1.5 Mile Run Assessment (Weeks 1, 3, 6); Farmer’s Carry, Grip Endurance, Gruseter Intervals, Pull Ups, Crunches (Weeks 2, 4, 5)
Wednesday: 800m Run Intervals (most weeks)
Thursday: Row Repeats, Grip Crush, Med Ball Toss, Trap Bar DL (most weeks)
Friday: Farmer’s Carry, Grip Endurance, Gruseter Intervals, Pull Ups, Crunches

REQUIRED EQUIPMENT

All the equipment needed for the AF Tier 2 EOD PFT:

Rower
Lafayette Hand Dynamometer
20”, 14-inch Diameter Medicine Ball
5x 50# Sandbags
30# Weight Vest
3×3, 60# Beam (Rogue Fitness)
Stop Watch
Trap Bar and Plates for Loading
Pull Up Bar
Running Track or known 1.5 mile and 800m distances
Stop Watch
56BMP Metronome (smartphone application)

COMMON QUESTIONS

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 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

The post Air Force Tier 2 EOD PFT Training Plan appeared first on Mountain Tactical Institute.

This is a 5-week training plan specifically designed for athletes recovering from successful completion of Ranger School. The plan is designed to be completed 1-2 weeks of total rest after Ranger School completion. This is a multi-modal training plan which concurrently trains strength, work capacity, endurance, and chassis integrity, however, the plan has a significant strength emphasis. Ranger School graduates are skinny and weak and this plan is specifically designed to build back their strength, and prepare them for more balanced programming.

This is Version 1 of the Plan, built December 2019

ATTRIBUTES

Strength
The strength training in this plan is all free-weight based. Weeks 1 and 2 deploy MTI’s Efficient Strength Progression, in which three exercises – a lower body, upper body pull, and upper body push, are all trained in the same circuit. Strength is trained 2x/week for weeks 1 & 2.

Weeks 3-5 in the plan deploy MTI’s TLU Strength Progression, which includes a 1RM Repetition Max each training session, and trains a lower body, total body, and 1-2 upper body exercises each training session. Strength is trained 3x/week for weeks 3-5.

Work Capacity
This training plan waits until week 3 to train work capacity, when it is trained 1x/week via 10-15 minute shuttle sprint or multi-modal efforts.

Chassis Integrity
A key part of this training plan, Chassis Integrity is trained 1x/week, on Tuesdays. The plan deploys sandbags and MTI’s Chassis Integrity theory to train functional midsection strength.

Endurance
Trained via a 2-5 Mile, easy pace recovery run, one day a week.

WEEKLY SCHEDULE

Week 1

Monday – Strength
Tuesday – Chassis Integrity
Wednesday – Total Rest
Thursday – Strength
Friday – Recovery Run

Week 2

Monday – Strength
Tuesday – Chassis Integrity
Wednesday – Strength
Thursday – Recovery Run
Friday – Strength

Weeks 3-5

Monday – Strength
Tuesday – Work Capacity, Chassis Integrity
Wednesday – Strength
Thursday – Recovery Run
Friday – Strength

REQUIRED EQUIPMENT

Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes.

COMMON QUESTIONS

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?
Access is online, via username and password. You can log in either through our website or through our 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

The post Ranger School Recovery Plan appeared first on Mountain Tactical Institute.

The British Army’s Role Fitness Test Soldier (RFT(S)) was put into service in 2019 for Ground to provide an assessment that replicates real-world tasks commonly required of the ground soldier. It is age and gender-neutral – no adjusted scoring for younger/older soldiers or male/female soldiers. This fitness test is also strictly pass/fail by event, with specified times that the soldier must complete the given task in. More information and video demonstrations of the events can be found by HERE.

This 7-week, 5x/week training program is specifically designed to prepare athletes for the RFT(S). You’ll take the full RFT(S) on Week 1, 4, and 7. Follow-on progressions are based on your most recent RFT(S) results.

This training plan is designed to be completed the 7 weeks directly before your assessment. Week 7 in the plan is an unload/taper week into your event.

WEEKLY SCHEDULE

Monday: Fire & Movement, Water Can Carry
Tuesday: Lift & Carry Shuttle, Casualty Drag
Wednesday: Vehicle Casevac, Water Can Carry
Thursday: Lift & Carry Shuttle, Casualty Drag
Friday: Loaded March/Tab Intervals

REQUIRED EQUIPMENT

Ruck/Pack with 40kg and 25kg of weight. We recommend a 25kg sandbag and a 15kg sandbag for an easy transition. Defer to your unit’s loading SOP’s if stated otherwise. Please note the time requirement differences for Infantry and Airborne/Para units.
Equipment provided by your unit to conduct the actual RFT(S)
Stopwatch and a known distance track or a GPS watch/app for tab pace

COMMON QUESTIONS

How long with the Training Sessions take?
45-90 minutes.

What does “4/8x” mean?
The first number is for women, second is for men, both for reps:
4/8x Chin Ups = Women do 4x, Men do 8x

What Equipment is Required?

Ruck/Pack with 40kg and 25kg of weight. We recommend a 25kg sandbag and a 15kg sandbag for an easy transition. Defer to your unit’s loading SOP’s if stated otherwise. Please note the time requirement differences for Infantry and Airborne/Para units.
Equipment provided by your unit to conduct the actual RFT(S)
Stopwatch and a known distance track or a GPS watch/app for tab pace

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?
Access is online, via username and password. You can log in either through our website or through our 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

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.

The post British Role Fitness Test Soldier RFT(S) Training Plan appeared first on Mountain Tactical Institute.

This program is designed to prepare athletes for the U.S. Air Force Survival Evasion Resistance Escape (SERE) Physical Abilities Stamina Test (PAST) and demanding Orientation Course.

This is a 7-week, 5-day/week training program. The training plan is designed to be completed the 7 weeks directly prior to attending SERE specific training. Week 7 in the plan is an unload/taper list.

The PAST standards can be found HERE.

This program does not address the 200m swim of the PAST. It is recommended that you ensure you are capable of swimming 200m without touching the bottom of the pool. Seek swim instruction if you are unsure of your abilities.

WEEKLY SCHEDULE

Monday – PAST Assessment or PAST specific event training with run intervals
Tuesday – Ruck Assessment or Ruck interval training
Wednesday – PAST specific event training
Thursday – Distance run training with
Friday – Stamina endurance training (60-90 minutes in length)

This plan includes 3 assessments during Week 1, Week 4, and Week 7 to track your progression. Ensure you put forth maximum effort during the assessments as your follow-on progression training will be based on your assessment scores. Every number of repetitions you perform is based on the number of repetitions you completed during your most recent PAST assessment.

REQUIRED EQUIPMENT

This is a limited equipment training program. The following equipment is required:

Stop Watch with repeating countdown timer (smartphone will work)
Sandbag – 40#(females), 60#(males) Sandbag
Ruck with 60# of filler
Pull-Up bar
16-20” box or step for Step Up training

COMMON QUESTIONS

What if I have less than 7 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead until your final week before beginning SERE, then skip ahead and complete Week 7 in this plan.

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?
Access is online, via username and password. You can log in either through our website or through our 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

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.

The post USAF SERE Specialist Course Training Plan appeared first on Mountain Tactical Institute.

This intense, 6 week, 5 day/week training plan is specifically designed to prepare athletes for the Soldier Athlete Fitness Test (SAFT), MTI’s proposed replacement for the Army’s APFT/ACFT, and the USMC PFT/CFT. The plan includes a 1-week taper, and is designed to be completed the 6 weeks directly prior to your unit’s SAFT or as a general military fitness plan.

This is Version 1 of the plan, built January 2021

This plan is purpose-built to prepare you for the specific fitness demands of the SAFT:

Bodyweight Pushing and Pulling Strength (Arms Extended Hand Release Push Ups & Pull Ups)
Tactical Athlete Work Capacity – Loaded linear, lateral, and change of direction movement (weight vest or backpack)
Ruck Run Assessment and Progressions
Focused Chassis Integrity grinds

WEEKLY SCHEDULE

Weeks 1, 4 and 7 in the plan are SAFT Assessment weeks. Below is the Training Schedule

Monday: Tactical Work Capacity + Bodyweight Strength
Tuesday: Ruck Run Intervals
Wednesday: Bodyweight Strength
Thursday: Tactical Work Capacity + Chassis Integrity
Friday: Ruck Run Intervals

SAFT EVENT DESCRIPTIONS

Upper Body Pull Strength	Max Reps Bodyweight Pull Ups in 2 Minutes Strict Pull Ups – no kipping – full elbow lockout to chin above pull up bar. No time limit. Athlete can “rest” in the down position – hanging from the pull up bar. Both hands must remain on the bar at all times. **Note – Pull Ups are completed with the palms pointed away from the face. No kipping, bucking, swinging or other excess movement allowed.
Upper Body Press Strength	Max Rep Arms Extended Hand Release Push Ups in 2 Minutes Hands up to elbows locked out. Body must come up stiff (no midsection sag) – Athlete can “rest” in the down position (laying on the ground) ** Note: The head, chest, butt and calves must raise together for each rep. The body must remain as stiff as a board – no sagging or bending at all allowed at the waste. Some athletes will raise only or mostly their upper bodies. This is not allowed and the rep won’t count. Be strict!
Mission-Direct Work Capacity	MTI Tactical Athlete Work Capacity Fitness Assessment
Mission-Direct Endurance	3-Mile Ruck Run for Time at 45# Ruck. Many schools and selections (Ranger, Airborne, SFAS, Expert Infantryman Badge, etc.) use a 10 or 12 mile ruck as part of their initial “gate” assessment or another scored event. For this reason I’ve always wondered why a ruck event was not part of the APFT. The 3-Mile event here will address this. Three miles is shorter than the commonly assessed 10 or 12 miles, and is long enough to separate performances. **Note: Ruck weight must be at least 45#, but no more than 50#. Make athletes prepare their rucks the day before the event. Verify ruck weights just before the ruck run and adjust as necessary.

SCORING

50 Points Total (see chart below)

General Score Total Points
Poor 0-10
Good 11-25
Excellent 26-40

Points	Pull Up Reps	Hand Release Push Up Reps	Work Capacity Assessment Reps	3-Mile Ruck Finish Time
1	0-3	23-25	46	45:00 +
2	4-5	26-28	47	43:00-44:59
3	6-7	29-31	48	41:00-42:59
4	8-9	32-34	49	39:00-40:59
5	10-11	35-37	50	37:00-38:59
6	12-13	38-40	51	35:00-36:59
7	14-15	41-43	52	33:00-34:59
8	16-17	44-46	53	31:00-32:59
9	18-19	47-49	54	29:00-30:59
10	20	50	55	<27:00-28:59

REQUIRED EQUIPMENT

This is a limited equipment training plan. Below is the required equipment.

45# Ruck
Pull Up Bar
Issued Body Armor

COMMON QUESTIONS

What if I have less than 7 weeks before my unit’s SAFT assessment?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I have more than 7 weeks?
Email coach@mtntactical.com with the time you have and we will advise.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Academy. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for rucks or Tactical Athlete Work Capacity?
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.

How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.

How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total

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?
Access is online, via username and password. You can log in either through our website or through our 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

The post Soldier Athlete Fitness Assessment (SAFT) Training Plan appeared first on Mountain Tactical Institute.

The following 5-week training plan is designed to train specifically for the U.S. NAVY’S PHYSICAL READINESS TEST (PRT).

This program is “sport-specific” with the sole objective of improving your score on the PRT. This plan was created March 2021 to reflect the recent changes with the addition of the Front Plank and endurance exercise substitutes (Swim and Row). It is imperative that in the endurance event which has a choice option (Run, Swim, Row) you complete the PRT’s with that exercise, as well as the follow-on progressions in the training plan.

CLICK HERE for a PRT Scoring Chart

This is version 1 of the plan, built in March 2021.

PLANK FORM AND STRATEGY

Form: Begin in the push-up position with feet hip-width apart. Elbows should be bent and lowered to the ground so that the forearms are lying flat on the ground. Elbows should be aligned below the shoulders with forearms parallel to the body at about shoulder width distance. Hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down. Hips should be lifted off the ground with feet flexed and the bottom of the toes on the ground. The back, buttocks, and legs shall be straight from head to heels and must remain so throughout the test. Toes, forearms, and fists or palms shall remain in contact with the floor, not a wall or other vertical support surface. The exercise is ended if the Marine: (1) touches the floor with any part of the body except the elbows, forearms, fists/palms and toes, (2) raises one or both feet or hands off the floor, or (3) fails to maintain the back, buttocks, and legs in a straight line from head to heels.

Strategy: Over-flexing the core and lats during the Front Plank will wear you out faster. Contract those muscles just enough to maintain a straight midline, and try to relax your neck and legs. Time seems to go enter a different and slower domain when holding a Front Plank position. Put a happy thought or song in your head to keep your mind off the suck.

WEEKLY SCHEDULE

Week 1, and 3:

Monday: (AM) PRT, (PM) Bodyweight Strength
Tuesday: Run/Swim/Row Intervals
Wednesday: Bodyweight Strength
Thursday: Run/Swim/Row Intervals
Friday: Bodyweight Strength, Aerobic Run

Week 2, 4, and 5:

Monday: Bodyweight Strength, Run/Swim/Row Intervals
Tuesday: Run/Swim/Row Intervals
Wednesday: Bodyweight Strength
Thursday: Run/Swim/Row Intervals
Friday: Bodyweight Strength, Aerobic Run

PROGRAMMING FREQUENCY AND TESTING

You will complete 3 PRT’s throughout the training program. Record your scores in each tested element.
Complete five sessions per week for five weeks.
After finishing the PRT Training Plan, give yourself time 2-3 days to recover before you take an official test.

REQUIRED EQUIPMENT

Stopwatch, preferably one that can record lap times.
Pull Up Bar
Known distance run route or 400m track
Pool if you will be swimming, Rower if you will be rowing on the endurance assessment

COMMON QUESTIONS

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.

If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs?
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.

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

The post US Navy PRT Training Plan appeared first on Mountain Tactical Institute.