USMC Combat Fitness Test (CFT) Training Plan

$39.00

• 4 week plan, 5 days/week
• Sharp focus on upper body muscular endurance, stamina, agility and anaerobic capacity
• Includes simulated MANUF assessments
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW:
Four-week program designed specifically to help applicants achieve the highest possible score on each portion of the USMC CFT:

This program is designed for athletes who would like to focus their attention for the 4 weeks prior to taking the USMC CFT.

Overall, this program has a sharp focus on improving your upper body muscular endurance, stamina, agility, and anaerobic capacity.

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively harder each week.  Training is designed in a Monday – Friday format, 5 days on, 2 days 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 best completed at a facility with a track and open field, preferably with a pull-up station nearby (not required).  For the field training portions of the program you will need approximately 25 yards of open space.

Due to the complexity of the USMC CFT MANUF event we think it is impractical to require you to set-up and complete the entire MANUF multiple times throughout training.  Instead we have designed a simplified MANUF assessment which we have substituted and will use to progress your training.  The simplified course allows you to train for each event in the MANUF without the burden of a complicated set-up.  We call it the Devil Dog Assessment

While the Devil Dog Assessment tests all the same physical aspects as the actual MANUF event, we still recommend that you complete at least one trial run of the USMC CFT MANUF course prior to your test.  Being familiar with the actual MANUF course will all you to better transfer the skills you gain during this training plan.

Your training for the USMC CFT will be divided into the three separate components: (1) MTC, (2) AL and (3) MANUF. 

(1) Training for the MTC will consist primarily of speed endurance runs of 220 yard and 440 yards.

(2) Training for the AL will consist primarily of upper body strength and upper body strength endurance events.

(3) Training for the MANUF will consist primarily of sprints, agility drills, high crawls, modified high crawls, dragging objects, carrying objects and body weight exercises. 

Note: We will not train for the grenade toss portion of the MANUF event.  If an athlete wishes to train for this event they will need to prepare on their own.    

TRAINING SCHEDULE:

Mondays

  • On the first and third Monday you will complete our modified USMC CFT assessment (MTC, AL and Devil Dog).
  • On the second and forth Monday you will train for the 880 yard MTC event by doing 440 yard sprints.
  • Every Monday will include a strength training circuit focused on improving the 30# AL event.
  • Every Monday will also include a short core strength circuit to finish the session.

Tuesdays

  • Training will consist mostly of three 5 to 10 minute work capacity circuits to simulate the MANUF event.
  • The circuits will always take place on a 25 yard course – just like the Devil Dog Assessment. 
  • Exercises will include: sprints, high crawls, modified high crawls, SC drag, SC Carry and weighted shuttles.
  • Every Tuesday will conclude with durability training for your shoulders.

Wednesday

  • Training will begin with a strength/strength endurance circuit to help prepare you for the AL event.  The exercises in the circuit are the 30# Ammo Can lift (or Dumbbells lift), pull-ups and sit-ups.
  • Training will also include 220 yard sprints.  To progress these runs we will decrease rest each week.

Thursday

  • Training will begin with a strength endurance circuit of Ammo Can lifts.  The circuit will get progressively longer throughout the training cycle.
  • Thursday’s training will focus on the 30 minute Work Capacity event.  The circuit is designed to mimic the demands of the MANUF event.  The interval for the circuit will decrease each week.
  • Every Thursdays will conclude with durability training for your shoulders.

Fridays

  • Training will be focused on developing the necessary stamina and endurance to allow you to perform an event at a high level, recover and perform a subsequent event.
  • Training will include two over-distance runs of 1.5 miles separated by a Work Capacity circuit.
  • Rest between the events will be kept at 3:00 to simulate the break between events on the actual USMC CFT (which is no more than 5:00).

Questions?
Email rob@mtntactical.com

Required Equipment

In order to complete this program, you’ll need the following equipment:




  • (1) Training partner of similar height and weight (alternatives: training dummy or 80# sandbag)

  • (2) Timepiece or stopwatch

  • (3) PT shirt, shorts and shoes

  • (4) Marine Pattern (MARPAT) utility uniform or other service utility uniform and boots

  • (5) 2x 5.56mm ammunition cans weighing 30# (a combination of sand and water can be added to reach the required weight)

  • 2x 30# dumbbells can be substituted if necessary

  • (6) Cones, pylons, utility flags, sand bags or other visible markers

  • (7) Tape measure of at least 100 feet (or another way of measuring a 25 yard course)

  • (8) Pull-Up Bar

  • (9) Course or track of known distances (220 yards, 440 yards and 880 yards)


TRAINING ATTIRE:
We strongly recommend you train in your MARPAT utility uniform whenever possible as this will be the uniform you wear during the CFT. Your MARPAT blouse can be removed during strength training to simulate the conditions during the AL event.


However, since you will be running the MTC and MANUF events in full uniform we recommend you simulate this condition whenever possible. At a minimum we recommend you complete all running and work capacity events in your boots.

Sample Training

SESSION 2


OBJ: Work Capacity


Warm-Up


3 Rounds




  • 5x 30# Ammo Can Press

  • 5x Lunges

  • 10x Sit-Ups

  • 10x Air Squats

  • Lat+Pec Stretch

  • Instep Stretch

  • Training


(1) 6 Rounds


6x 25 yard shuttles
Rest 90 sec.


**Rest 3 min.**


(2) 6 Rounds


4x 25 yard shuttles
Rest 90 sec.


Do 100 yards as:




  • 12.5 yard High Crawl

  • 12.5 yard Mod High Crawl

  • 12.5 yard SC Drag

  • 67.5 yard SC Carry


**Rest 3 min.**


(3) 6 Rounds


6 x 25 yard shuttles w/ 30# Ammo Cans or 30# DB
Rest 90 sec.


(4) 4 Rounds


5x Shoulder Scarecrow
Hip Flexor + Pigeon


-------------------------------------------------------------------------

SESSION 10


OBJ: Run / Stamina


Warm-Up


Run 400m (1 lap), then…
3 Rounds




  • 10x Air Squats

  • 5x Push-Ups

  • 5x Lunges

  • Lat+Pec

  • Instep+Pigeon


Training


(1) Run 1.5 mile as fast as possible


**Rest 3 min.**


(2) 10 Rounds, For Time


6x 30# Ammo Can Press
6x 30# Ammo Can Thruster
3x Pull-Ups


**Rest 3 min.**


(3) Run 1.5 mile as fast as possible


**Rest 3 min.**


(4) 4 Rounds 
60 sec. Front Bridge
12x Sit-Ups
12x EOs
12x Face Down Back Extension


RECORD YOUR TIMES:


(1)1.5 mile: ___:___ (m:ss)


(2) 10 Rds: ___:___ (m:ss)


(3)1.5 mile: ___:___ (m:ss)

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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.

Questions?
Email: rob@mtntactical.com

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