MARSOC ITC Training Plan


  • 8-Week, 6 day/week sport-specifically designed to prepare athletes for the fitness demands of the MARSOC Individual Training Course.
  • Intense often 2x/day training program with high levels of volume and stress.
  • This plan is “sport specific” to the specific fitness demands you’ll face at ITC – and includes specific programming for the fitness “gates” at the beginning of the course
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.



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.

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.


  • 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


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.

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? Questions?
Go to to see unfamiliar exercises.

More Questions?

Good Luck!

Rob Shaul, Mountain Tactical Institute

Required Equipment

  • 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)

Sample Training

Obj: Assessment (PFT+)

Warm up:
3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
4x 25m Shuttle
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) Max Pull ups

Rest 5 minutes

(4) 3 Mile Run (timed)



Obj: Swim Assessment


(1) 500m Swim (Timed)


(2) 500m Fin

Note: Part 1’s swim should conducted in swimming trunks. Pick the side stroke or breast stroke and use it for the entire swim

Part 2 is not for time - we’ll build up to 1,500m fin before working to increase speed. Use this session to work on technique and familiarity with the fins.


Obj: O-Course and Run Assessment

Warm Up:
4 Rounds
100m Run
8x Squat Jumps
8x Push Ups
3x Pull Ups
Instep Stretch
Lat + Pec Stretch


(1) Double Obstacle Course for Time

No O-Course? Do this instead…

(1) 3 Rounds
6x 40ft Shuttle
10x Burpee
10x Pull Up Bar Heel Tap
1x Rope Climb (No Rope? Do 3x Tarzan Pull Ups instead)

(2) Run 5 miles for Time



Obj: Ruck Assessment

(1) 10 Mile Ruck for Time, Flat Course
Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell



Obj: Rest Day



Obj: Swimming/Finning/Water Confidence

Warm Up:
4 Rounds
50m Swim with assessment stroke
5x Push Ups
10x Squats
Instep Stretch

(1) 6 Rounds
125m Swim interval using your SESSION 1 assessment and the SWIM TABLE interval chart
Rest 2 min. between efforts

(2) 500m Fin

Rest 3 Minutes

(3) 10 Rounds every 60 sec.
30 sec. tread with no hands
30 sec. tread with hands


Obj: Rest Day

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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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This Plan is one of 200+ plans included in the Athlete's Subscription.