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.
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.
- 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.
- 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.
- 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.
- 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.
- 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).