USMC PFT Plan

$39.00

• 6-Week, 5x day/week plan specifically designed to improve your USMC PFT score
• Focused on the USMC PFT events – 3-Mile run, pull ups, crunches
• Plan automatically scales to the incoming fitness of the individual athlete
• This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Description

The following 6-week, 5 day/week  training plan is designed to train specifically for the U.S. MARINE CORPS PHYSICAL FITNESS TEST (USMC PFT). This program is “sport specific” with the sole objective of improving your score on the USMC PFT and is intended to be completed the 6 weeks directly prior to your assessment.

This training program deploys the USMC PFT on the Monday of Weeks 1, 3 and 6, and uses your latest PFT results  for the follow-on progressions. In this way the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

This plan has been updated to reflect the recent changes in the USMC PFT, including the removal of the Flexed Arm Hang and the addition of the push up option.

This is Version 3 of the plan, updated May 2017

Male Standards

Pull Ups
Maximum Score: 23 Reps

Push Ups
Maximum Score: 87 reps for a Maximum of 70 points

Crunches
Maximum Score: 115 Reps in 2 Minutes

3 Mile Run
Maximum Score: 18 Minute Run Time

Female Standards

Pull Ups
Maximum Score: 10 Reps
Push Ups
Maximum Score: 50 Push Ups for a Maximum of 70 points

Crunches
Maximum Score: 105 reps in 2 Minutes

3 Mile Run

Maximum Score: 21 Minute Run Time

Click Here for Detailed USMC Grading Scale

PROGRAM OVERVIEW

Week 1, 3, and 6:

Monday: (AM) PFT, (PM) Pull Ups/Push Ups, Crunches
Tuesday: Running Intervals
Wednesday: Pull Up/Push Up, Crunches
Thursday: Running Intervals
Friday: Aerobic Run, Pull Ups/Push Ups, Crunches,

Week 2, 4, and 5:
Monday: Pull Ups/Push Ups, Crunches, Running Intervals
Tuesday: Running Intervals
Wednesday: Pull Up/Push Up, Crunches
Thursday: Running Intervals
Friday: Aerobic Run, Pull Ups/Push Ups, Crunches,

PROGRAMMING FREQUENCY AND TESTING

  • You will complete 3 USMC PFTs throughout the training program. Record your scores in each tested element.
  • Complete five sessions per week for six weeks.
  • After accomplishing the USMC PFT Train-Up, give yourself time 2-3 days to recover before you take an official test.

COMMON QUESTIONS

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.

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

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

Unfamiliar Exercises?
For a list of exercises and video demonstrations, go to: http://mtntactical.com/category/exercises/

Required Equipment

- Pull Up Bar
- Running Track
- Stopwatch with interval timer

Sample Training

SESSION 1 (2-a-day)
AM Session Focus: USMC PFT No. 1


Warm up: 4 Rounds




  • 200m Run

  • 8x Push-Ups

  • 10x Sit-Ups

  • Instep Stretch

  • Rest 3 Minutes before USMC PFT


Training: USMC PFT




  • 2 min. Max Pull-Ups or Max Push Ups


Rest 10 Minutes




  • 2 min. Max Crunches


Rest 10 Minutes




  • 3 Mile Run (timed)


RECORD RESULTS


*************************


PM Session Focus: Pull-Ups/Push Ups, Crunches


Training:


(1) 6 Rounds




  • Pull-Ups/Push Ups @ 30% of your Max Reps Scored on USMC PFT No. 1 Every 75 Seconds,


Example:


You performed 10x Pull-Ups on your USMC PFT No. 1 Number of Pull-Ups each Interval: 30% of 10 = 3 Pull Ups every 75seconds


Example:


You performed 50 Push Ups on your USMC PFT No. 1


30% of 50 Push Ups  = 15 Push Ups every 75 seconds


(2) 6 Rounds




  • Crunches 30% of your Max Reps Scored on USMC PFT No. 1 Every 75 Seconds


Example:


You performed 46x Crunches on your USMC PFT No.1 Number of Crunches each Interval: 30% of 46 = 13.8 round to 14


******************


SESSION 2
Focus: 800m Interval Run 


Warm up:


4 Rounds




  • 5x Push Up

  • 5x Walking Lunges

  • Run 100m

  • Instep Stretch


Training:


(1) 6 Rounds




  • 800m Run @ Interval Pace using the MTI Running Calculator and results from PFT No. 1

  • Rest 4 minutes between efforts


(2) 3 Rounds




  • Hip Flexor + Instep Stretch + Pigeon Stretch

  • Lat + Pec Stretch


******************


SESSION 3
Focus: Pull-Up/Push-Up, Crunches


Warm up:


4 Rounds




  • 100m Run, moderate pace

  • 8x Situps

  • 4/8x Alligator Push-Ups

  • Hip Flexor Stretch


Training:


(1) 6 Rounds




  • Pull-Ups or Push Ups - 30% of your Max Reps Scored on USMC PFT 1 Every 75 Seconds,


(2) 6 Rounds




  • Crunches 30% of your Max Reps Scored on USMC PFT 1 Every 60 Seconds,


******************


SESSION 4
Focus: 1-Mile Interval Run


Warm up:


4 Rounds




  • 5x Push Up

  • 5x Walking Lunges

  • Run 100m

  • Instep Stretch


Training: 


(1) 3 Rounds




  • 1 Mile Run @ Interval Pace using the MTI Running Calculator and results from PFT No. 1

  • Rest 8 minutes between efforts


(2) 3 Rounds




  • Hip Flexor + Instep Stretch + Pigeon Stretch

  • Lat + Pec Stretch


*****************


SESSION 5
Focus: Pull-Up/Push-Up, Crunches, Long Aerobic Base Run


Warm up:


4 Rounds




  • 4x Walking Lunges

  • 4x Burpees

  • 8x Sit-ups

  • Run 100m

  • Instep Stretch


Training


(1) 6 Rounds, every 75 sec.




  • 35% of your Max Reps Pull-ups or Push-Ups from PFT No. 1​​​​​​​


(2) 6 Rounds, every 75 sec.




  • 35% of your Max Reps Crunches from PFT No. 1


(3) 5 Mile Run @ "Easy" Per Mile Pace using the Running Calculator and results from PFT No. 1

Show More

Fitness Programming Focused on
Mission-Direct Performance

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.

Questions?
Email: rob@mtntactical.com

Testimonials

Rob,

I just wanted to give you some feedback on the USMC PFT Plan. Before I started the plan my best run time had been 19:40 and I had maxed both the pull-ups and crunches. I used your program primarily for the run plan because I could already do 20+ dead hang pull-ups so the pull-up routine in the PFT plan was not pushing me enough. The only thing I ever changed about the run plan was on the 5 mile runs I would usually run them in 35 minutes opposed to the recommended 42 minutes. That being said I ran my pft a couple weeks ago and scored a 298. I dropped my run time down to a 18:15 and maxed the other 2 events. I was very happy with the time and I appreciate the work you put into creating the plan. Hopefully it will work well for others also.

Thanks,

- T
Show More

You may also like…

  • Running Improvement Plan

    • 15-Week, 6 day/week plan
    • Designed to improve moderate to longer distance (1–8 mile) running performance through long runs and interval work
    • Assessment-based plan which automatically scales to the incoming fitness of the individual athlete
    • Includes running-specific lower body strength, mid-section strength and upper body strength work
    • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
    $39.00 Learn More Add to cart

Athlete’s Subscription Package

Sign Up

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