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.
- 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
- 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 http://mtntactical.com/category/exercises/ to see unfamiliar exercises.
Rob Shaul, Mountain Tactical Institute
Fitness Programming Focused on
All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:
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.
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.
Plan is published for purchase as an individual training plan and made available to our subscribers.
It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
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.