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 “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What does “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!
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