USMC CET Training Plan


• 7-weeks, 6 days/week
• Includes endurance, rucking, swimming, and mini events
• Limited equipment needed
• Specifically helps to prepare athletes for USMC CET
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


The following is a 7-week program designed specifically to help applicants prepare for the USMC Combat Endurance Test(CET). The USMC CET is a 14+ hour endurance test designed to simulate many of the challenges USMC infantry officers could face in combat situations. Many of the specific tasks involved in the CET remain closely guarded secrets. Participants are not permitted to discuss the events and reports are forbidden from giving away specific details. This plan is a culmination of all available open-source information and is designed with a sharp focus on improving your muscular endurance, stamina, and aerobic capacity.



This program follows a general format and gets progressively harder each week. Training is designed in a Monday – Saturday format, 6 days on, 1 day off. If you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.

This program is designed to be completed exactly 7-weeks prior to participating in the CET. The plan includes 6 weeks of progressive training followed by a 1-week unload/taper which should lead directly into the CET. The program begins at a relatively high level. It presumes individuals preparing for the CET are currently training and prepared to, at a minimum, complete the following assessments during week one: 8-mile Ruck with 45#, Sandbag Get-Ups at 60# and the USMC Obstacle Course (O-Course). The program will be scaled to the individual based on their initial assessment performances.

During this training plan you will not need access to a gym facility. All you will need to complete this program is: two pairs of combat utilities (CUU, MARPAT, ACU, NWU II, or similar); a tactical vest or 25# weight vest; an “assault-style” pack which can be loaded with 20#; a rubber riffle or 10# sledge hammer; and a 60# Sandbag.

It is highly recommended that you have access to a standard USMC O-Course. The USMC O-Course is a major part of the CET and a common place of failure for applicants. We also recommend access to a swim facility. While the water portion of the CET is a relatively minor portion of the test, it still represents a major obstacle – especially when applicants are required to swim in full uniform, with gear.

Note: The CET contains a number of non-fitness components like land navigation, weapons assembly, written exams and possibly others. This plan does not prepare you for these non-fitness events. However, by building your fitness you should be better prepared physically to address these non-fitness demands when they arise during the CET.



  • Mondays: Strength Endurance & 1-Mile Ruck Intervals (Assessment during week 1 and 4)
  • Tuesdays: Unloaded Runs and USMC Obstacle Course (Assessment during week 1)
  • Wednesdays: Strength Endurance & Core/Durability
  • Thursdays: Endurance Ruck (Assessment during week 4)
  • Fridays: Recovery & Swim Training
  • Saturdays: Long, multiple “Mini-Events” to simulate the USMC CET
  • Sundays: Full Recovery

Required Equipment

  • (1) Timepiece or stopwatch

  • (2) Course of known distances or GPS enabled devise to measure distances

  • (3) Utility uniform or other service utility uniform and boots (MARPAT, ACU, NWU II, etc.)

  • (4) Tactical vest or 25# weight vest

  • (5) Small “assault-style” pack which can be loaded to 20#

  • (6) Rubber rifle or 10# sledge hammer

  • (7) 60# Sandbag

  • (8) USMC Obstacle Course

  • (9) Swim Facility

We strongly recommend you train in your utility uniform whenever possible as this will be the uniform you wear during the CET. This is especially crucial during the mini-events and O-course portions of the training. For the swim training you should also wear your utility uniform, however tennis shoes can be substituted for boots if necessary.

Sample Training


4 Rounds

  • 2x Sandbag Get-Up

  • 4x Pull-Up

  • 8x Push-Up

  • Pigeon Stretch


(1) 5 Rounds, one per min
35% 60# Sandbag Get-Up 1-min Pace

(2) 5 Rounds, one per min
35% Max Rep Push- Ups with 25# vest

(3) 5 Rounds, one per 90 seconds
35% Max Rep Pull- Ups with 25# vest

(4) 3 Rounds
1-mile Ruck in gear: 25# vest, 20# pack, 10# sledge (or rifle) @ “Per Mile Interval Pace” from the online Ruck Calculator

3 min Rest


For your ruck pace, use your 8-mile loaded ruck from SESSION 2





**Rest no more than 5-10 min between each**

(1) 5 Rounds, 25# vest

USMC O-Course

(2)Ruck 6 miles in gear: 25# vest, 20# pack, 10# sledge (or rifle)

(3) 15 Rounds, 1 per 75 seconds, no gear

  • 15x Squats

  • 10x Push-Ups

  • 5x Pull-Ups

(4) Ruck 5 miles w/ gear and sledge (rifle)

(5) 1 Round, with vest

100x Burpees as fast as possible

(6) Ruck 4 miles w/ gear and sledge (rifle)

(7) 1 Round, no gear

125x Burpees as fast as possible

(8) Ruck 3 miles w/ gear and sledge (rifle)



(all swimming should be done in CUU and boots or shoes)

2 Rounds

  • 100m Swim - Choice

  • 50m Swim - Side Stroke

  • 50m Swim - Freestyle


(1) 2 Rounds
200m Side Stroke
30 sec rest

(2) 4 Rounds
100m Freestyle
30 sec rest
100m Side Stroke
30 sec rest

(3) 4 Rounds, do not touch the wall until the 1min rest at the end. You will also need to swim with and carry your 10# sledge (rifle)
50m Swim Choice
2 min Tread
50m Swim Choice
2 minTread
50m Swim Choice
2 min Tread
1min Rest

Show More

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.



Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?

Athlete’s Subscription Package

Sign Up

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