US Army IBOLC Training Plan


  • 6-Week, 5x day/week Training Plan specific to US Army IBOLC (Infantry Basic Officer Leadership Course)
  • Plan includes specific training for the APFT, 5-Mile run assessment, rucking work and specific work capacity events for the course
  • Assessment-based plan automatically scales to the initial fitness level of the individual
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription


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



  • 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


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.


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




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 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.

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?


Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

Required Equipment

  • 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

Sample Training

Obj: APFT Work, Chassis Integrity 

Warm up:
4 Rounds
100m Run (Increase speed each round)
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Rest 5 Minutes


(1) 2 min. Max Push-Ups

Rest 5-10 Minutes

(2) 2 min. Max Sit-Ups

Rest 5-10 Minutes

(3) 2 Mile Run (timed)

Rest 10 min

(4) Max Pull Ups


(5) 10 Minute Grind
20/20 Standing Founder
10x Face Down Back Extension
20/20 Kneeling Founder

(6) Foam Roll legs/Low Back


Obj: 5 Mile Run Assessment, Leg Strength

Warm up:
3 Rounds
200m Run
8x Lunges
8x Push-Ups
8x Sit-Ups
Pigeon Stretch


(1) Run 5 miles for Time


(2) 8 Rounds
Mini Leg Blaster
Rest 30 sec.

(3) 3 Rounds
Hip Flexor + Instep + Pigeon
Foam Roll Legs/Low Back


Obj: Tactical Athlete Work Capacity

Warm up:
3 Rounds
3x 4-Square Drill
5x Burpees
6x 40ft Shuttles (Increase speed each round)
Instep + Hip Flexor Stretch


(1) Tactical Athlete Work Capacity Test wearing 25# weight vest, IBA, or Ruck
3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end

Rest 1 minute

3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end

Rest 1 minute

3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end

CLICK HERE for details and video example of Tactical Athlete Work Capacity Test

Rest 5 min.

(2) 3 Rounds
4x 40ft Shuttle
10x Burpee Box Jump @ 20-24”
10x Pull Up Bar Heel Tap
1x Rope Climb (No Rope? Do 3x Tarzan Pull Ups instead)Rest 30 Seconds
Rest 30 Seconds


Obj: APFT Work, Chassis Integrity

Warm up:
4 Rounds
100m Run (Increase speed each round)
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

(1) 6 Rounds, every 75 sec
30% of max reps Push-ups from SESSION 1 result

(2) 6 Rounds, every 75 sec
30% of max reps Sit-ups from SESSION 1 result

(3) 6 Rounds, every 75 sec
30% of max reps Pull Ups from SESSION 1 result

(4) 4 Rounds
Run 800m at “Per Mile Interval Pace” based on SESSION 1 2-mile Run Time using the MTI Running Calculator
Rest 2 Minutes between runs

CLICK HERE for the MTI Running Calculator

(5) 10 Rounds every 60 sec.
5x Sandbag Get Up @ 60/80#

(6) Foam Roll legs/Low Back



Obj: Ruck Assessment

(1) 6 Mile Ruck Run for Time, Flat Course

Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell


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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.


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