This plan is not a PDF download, but instead is accessible online anytime.
Intense, 9-Week training program designed to prepare athletes for the rigors of the Marine Corps Basic Recon Course. This 6 day/week training plan includes multiple 2-a-day training sessions, as well as long weekend mini-events, and extensive swimming, rucking and running.
The training time required to devote to complete the time is extensive. During the trainup, training for the course needs to be a priority during your work day.
Ruck and Swim Intensive
This plan is “sport specific” to the specific fitness demands you’ll face at the RECON Course – specifically lots of running, swimming and treading water, bodyweight calesthentics, and rucking. You’ll swim up to 4 days/week, and Ruck 3 days/week. It also includes high levels of training volume – like you’ll face at the RECON course.
Assessments and Mini Events
The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:
– USMC PFT – Max Pull ups, Max Crunches (2 minutes), 3-Mile run in UDTs
– Swim Pool PFT – Max Push ups (2 min), Max Situps (2 min), Max Air Squats (1 min), 500m Swim in Cammies
– 12 Mile Heavy Ruck for Time – 50# Ruck, LBV, 4x Full Canteens, 10lb Rubber Rifle, Full Cammies/Boots
– 5 Mile Ruck Run for Time – 30# Ruck, LBV, 4x Full Canteens, 10lb Rubber Rifle, Full Cammies/Boots
– 5 Mile Run for Time, UDT’s
– Mini-Events. Weeks 3, 5, and 7 have long, Saturday “mini-events.” These events extend in duration from 4-10 hours and include swimming, treading, PFT work, Rucking, etc.
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