USMC TBS/IOC Training Packet

$59.00

  • 2 Plans, 12 weeks of total training designed to prepare new USMC Officers for the rigors of The Basic School, and during the final 2 months of TBS, prepare them for IOC and the CET.
  • TBS Plan includes specific programming/progression for the graded events: PFT, CFT, Double O-Course, E-Course.
  • IOC Plan sessions are designed to be completed between field events during the last 2 months of TBS to prepare athletes for the CET and IOC.
  • The two plans in this packet come with the 190+ Plans included with an Athlete’s Subscription.

Description

The USMC TBS/IOC Training Packet consists of two plans intended for newly commissioned Marine Corps officers preparing for the physical demands of the The Basic School and the Infantry Officer Course.

The TBS plan is six weeks, with training sessions 6x days/week. It should be completed six weeks directly before the TBS check-in date.

The TBS plan is intended to:

  • Prepare athletes for the  graded events at TBS (Double O-Course, E-Course, PFT, CFT)
  • Improve/Increase Rucking Performance
  • Increase overall strength and durability for the duration of the course.

The IOC plan consists of 30x training sessions which should be completed during the final two months of TBS.

The plan trains long endurance and obstacle course fitness at light loads in preparation for the Combat Endurance Test (CET), rucking at increasing heavy loads/distance, tactical work capacity, and increase strength and durability.

We understand the final two months of TBS consists of multiple field events – do the training sessions in between field events. The sessions should be completed sequentially… don’t skip around.

TBS Plan Weekly Schedule:

  • Monday: PFT Assessment/Progressions
  • Tuesday : O-Course Improvement, Chassis Integrity
  • Wednesday: 6-Mile Endurance Assessment/2 Mile Intervals at 25# load
  • Thursday: CFT Work
  • Friday: PFT Assessment/Progressions
  • Saturday: Long Ruck

IOC Plan Weekly Schedule

  • Day 1 – Strength, Chassis Integrity
  • Day 2 – O-Course, Strength Endurance
  • Day 3 – Strength, Tactical Athlete Work Capacity
  • Day 4 – Running Endurance @ Light Load
  • Day 5 – Heavy Ruck

Below is a detailed description of each plan

THE BASIC SCHOOL TRAINING PROGRAM DESCRIPTION:

The following program is designed to prepare an athlete for successful completion of the physical requirements associated with the Marine Corps – The Basic School.

It is an intense 6-week program designed to be employed exactly 6 weeks before your check-in date.  It’s designed specifically to improve results on graded events at TBS as well as overall physical performance.

The program is progressed to get harder as you go along. Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from TBS, start at Session 1 and progress as far through the program as you can.

You’ll Train 6 days a week during this program. Sunday or Day 7 is total rest. Here is a outline of the schedule:

  • Monday: PFT Assessment/Progressions
  • Tuesday : O-Course Improvement, Chassis Integrity
  • Wednesday: 6-Mile Endurance Assessment/2 Mile Intervals at 25# load
  • Thursday: CFT Work
  • Friday: PFT Assessment/Progressions
  • Saturday: Long Ruck

Required Equipment:

  • Ruck w/60# Load
  • 10# Sledge or Dumbbell
  • 60/80# Sandbags (60# for women, 80# for men)
  • Box or Bench @ 20-24”
  • 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
  • Cones, pylons, utility flags, sand bags or other visible markers for CFT course
  • Tape measure of at least 100 feet (or another way of measuring a 25 yard course)
  • Pull-Up Bar
  • Course or track of known distances (220 yards, 440 yards and 880 yards)
  • Timepiece or stopwatch
  • Optional: If you have access to USMC O-Course, use it for the Tuesday sessions. If not, use our substitute listed in the programming.

Combat Fitness Test (CFT)

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 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.

Devil Dog Assessment (Modified MANUF):

The total assessment distance is 400 yards. The assessment consists of 16 x 25 yard continuous shuttles. The shuttles are designed to simulate the events in the MANUF event and are divided into four parts:

(1)  125yd Shuttle (0-125 yards)

(2)  25yd Crawl (125-150 yards)

(3) 12.5yd High Crawl / 12.5yd Mod. High Crawl

(4)  100yd Simulated Casualty (150-250 yards)

(5) 12.5yd SC Drag / 87.5yd SC Carry

(6)  150yd Shuttle w/ 2x 30# Ammo Cans or 30# Dumbbells

The assessment is actually very simple. Watch our video HERE.

To complete the assessment all you will need is: 2x cones (to mark the 25 yard course), a partner (or dummy or 80# sandbag) and 2x 30# Ammo Cans or Dumbbells.

RUN INTERVALS AND CALCULATOR
The run intervals work off of your most recent PFT and 6-mile run results. You can find the Links to the Calculators under FAQs at the bottom of this overview.

FREQUENTLY ASKED QUESTIONS

How long will the sessions take?
Approximately 60 minutes. The Saturday ruck will take 60 minute to 120 minutes.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 day off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan

My gym doesn’t have sandbags. What should I do?
Make one and take it with you when you train … a sandbag (60# for women, 80# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where can I find the Running Calculator?
Click HERE

What about nutrition?
See our Nutritional Guidelines HERE.

INFANTRY OFFICER COURSE TRAINING PROGRAM DESCRIPTION

The USMC Infantry Officer Course (IOC) Training Plan is a 30 session cycle designed specifically to prepare the athlete for the physical requirements of the Combat Endurance Test (CET) and follow on training at IOC.

The plan is designed to be completed during the final 2 months of The Basic School (TBS). We understand that this period has multiple field events in which you won’t be able to train. Use these sessions when you can. Train smart – field events have priority.

The plan includes classic barbell strength as well as body weight strength endurance. Multiple endurance events using the facilities available at Camp Barrett, Quantico where IOC training will take place to include the USMC O-Course and Endurance Course.

Here is the weekly schedule:

  • Monday – Strength, Chassis Integrity
  • Tuesday – O-Course, Strength Endurance
  • Wednesday – Strength, Tactical Athlete Work Capacity Progression
  • Thursday – Running Endurance @ Light Load
  • Friday – Ruck

Strength Work:

TLU Strength with focus on Power Cleans, Front Squat, Military Press, Hang Squat Clean, Bench Press, and Box Squat . This total body strength frequently assesses 1RM’s and trains at heavy, moderate, and light loads through the cycle.

Strength Endurance:
Percentage based progression for Lunges wearing LBV, Pull Ups wearing LBV, Push Ups, and Sandbag Get Ups

Work Capacity:

Obstacle Course in Load Bearing Vest (LBV) for time, Tactical Athlete Work Capacity Assessment and follow-on progressions

Land Based Endurance:

Quantico E-Course at moderate pace in LBV and rucking at 6-8 mile, 15 min/mile pace at increasing loads

TACTICAL ATHLETE WORK CAPACITY ASSESSMENT

This plan includes the MTI Tactical Athlete Work Capacity Assessment. below are details on how to conduct the assessment. This is a simple and straight forward assessment specific to the work capacity and movement requirements of tactical athletes.

Uniform: PT Gear or Cammies

Load: 25# weight vest, IBA or Ruck

Assessment wearing 25# weight vest, IBA or Ruck

  • 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
  • Rest 1 minute
  • 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
  • Rest 1 minute
  • 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end

1x Rep = 1x 25m length, so a round trip = 2x Reps. Only full lengths count. Athlete starts on the ground prone, and must drop to the ground prone at each turn around.

Tally the total reps for each round. A sum of reps from all 3 rounds is the athlete’s final score.

RUCKING AND RUNNING
The objective of the rucking progression is to ensure you are prepared to carry the heavy loads over the rolling terrain of the Camp Barrett training areas. You will begin at 65#, and work up to 85#. Use trails (not hardball) as much as possible. IOC has no ruck-run events, but does include many miles of walking with a very heavy pack. Maintain a 15 minute per mile rucking pace. This is fast walking, not running.

For lightly loaded running, you’ll work up to completing the Endurance Course (E-Course) twice. This should be completed at a moderate pace. Moderate pace means comfortable, but not easy. We want you to be able to run long distances in preparation for the CET. You’ll work up to carrying a 20# load on top of your LBV.

OBSTACLE COURSE
Complete all obstacle course iterations in your LBV to gain confidence in getting over obstacles with a awkward load around your mid-section. Be in control – don’t go so fast that you can not maintain your balance. Ensure you have medical personnel on stand-by.

COMMON QUESTIONS

What equipment is required?

  • Fully equipped functional fitness gym
  • Ruck
  • Load Bearing Vest (LBV) with 2 full water canteens, med kit, Magazine pouches and magazines
  • Access to O-Course and E-Course,
  • Sandbag at 60/80# (60# for women, 80# for men)
  • Wrist watch or stop watch

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes. Endurance events may take up to 2 hours.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit. 

What if I miss a training day?
These sessions do not have to follow a standard Monday to Friday schedule. You can have multiple days between training sessions if in the field or otherwise occupied with training at The Basic School. Complete the sessions in order – don’t skip around.

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. 

What about nutrition?
See our Nutritional Guidelines HERE.

Questions? Email coach@mtntactical.com

Good Luck!

 

Required Equipment

TBS Plan Equipment:

  • Ruck w/60# Load

  • 10# Sledge or Dumbbell

  • 60/80# Sandbags (60# for women, 80# for men)

  • Box or Bench @ 20-24”

  • 2x 5.56mm ammunition cans weighing 30# or 2x 30# Dumbbells

  • Cones, pylons, utility flags, sand bags or other visible markers for CFT course

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

  • Pull-Up Bar

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

  • Timepiece or stopwatch

  • Optional: If you have access to USMC O-Course, use it for the Tuesday sessions. If not, use our substitute listed in the programming.


IOC Plan Equipment:

  • Fully equipped functional fitness gym

  • Ruck

  • Load Bearing Vest (LBV) with 2 full water canteens, med kit, Magazine pouches and magazines

  • Access to O-Course and E-Course,

  • Sandbag at 60/80# (60# for women, 80# for men)

  • Wrist watch or stop watch

Sample Training

BELOW ARE WEEK'S ONE FROM THE TBS PLAN AND THE FIRST 5 SESSIONS IN THE IOC PLAN. YOU GET BOTH PLANS WITH THE PACKET:

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

TBS PLAN WEEK 1

SESSION 1
OBJ: 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

(1) 2 min. Max Pull-Ups or Max Push Ups

Rest 10 Minutes

(2) 2 min. Max Crunches

Rest 10 Minutes

(3) 3 Mile Run (timed)

RECORD RESULTS

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

SESSION 2
Obj: O-Course Prep

Warm Up:
3 Rounds
10x Squat Jumps
1/3x Pull Ups
6x 25m Shuttle
Instep Stretch

Training:

(1) 3 Rounds for Time
USMC Obstacle Course
Rest 30 Seconds

No O-Course? Do this instead…

(2) 3 Rounds
4x40ft Shuttle
10x Burpee Box Jump @ 20-24”
10x Pull Up Bar Heel Tap
1x Rope Climb (No Rope? Do 3x Tarzan Pull Ups instead)
Rest 30 Seconds

Rest 5 Minutes

(2) 10 Rounds every 60 sec.
4x Sandbag Get Ups @ 60/80#

(3)  3 Rounds
Hip Flexor + Instep Stretch + Pigeon Stretch
Lat + Pec Stretch

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

SESSION 3
Obj: Endurance Assessment No. 1

Warm Up:
200m Run, moderate pace
10x Lunges
10x Push Ups
Instep Stretch

Training:

(1) 6 Mile Run Assessment wearing 25# Weight Vest or IBA

RECORD RESULTS

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

SESSION 4
Obj: CFT Assessment No. 1

Warm-Up:
Run 440 yards (1 lap), then...

4 Rounds
Run 110 yards
5x Push-Ups
5x Lunges
5x Sit-Ups
Instep Stretch

Training:

(1) Modified USMC CFT Assessment

(A) MTC: Run 880 yards

Rest 5 Minutes

(B) AL: Max Reps 30# Ammo Can lift in 2:00

Rest 5 Minutes

(C) Devil Dog Assessment

RECORD YOUR SCORES

(3) 10 Rounds every 20 seconds
Ammo Can Lifts @ 10% of your assessment score

(4) 10 Minute Grind
20/20 Standing Founder
10x Face Down Back Extension
20/20 Kneeling Founder
8x Single Leg Deadlift @ 30# Ammo Can

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

SESSION 5
Obj: PFT Prep

Warm Up:
4 Rounds
100m Run, moderate pace
8x Situps
4/8x Alligator Push-Ups
Hip Flexor Stretch

Training:

(1) 6 Rounds every 75 sec
Pull-Ups or Push Ups - 30% of your Max Reps Scored on USMC PFT

(2) 6 Rounds every 75 sec.
Crunches - 30% of your Max Reps Scored on USMC PFT 1

(3) 6 Rounds
800m Run @ Interval Pace using the MTI Running Calculator and results from PFT No. 1
Rest 4 minutes between efforts

(4) 3 Rounds
Hip Flexor + Instep Stretch + Pigeon Stretch
Lat + Pec Stretch

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

SESSION 6
Obj: Rucking

Training:

(1) 6 Mile Ruck @ 60# Carrying a 10# Sledge/Dumbbell
Maintain a 15min/mile or faster pace…. fast walking, don’t run.

 

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


 

IOC Plan Week 1

SESSION 1
Obj: Strength, Chassis Integrity

Warm Up:
3 Rounds
5x Power Clean @ 45/65#
5x Walking Lunge
8x Dumbbell Military Press @ 15/25#
Instep Stretch
5x Shoulder Dislocate

Training:

(1) Work up to 1RM Power Clean

RECORD 1RM

(2) 5 Rounds
2x Power Clean @ 85% 1RM
Pigeon Stretch

(3) 6 Rounds
5x Front Squat - Increase load rapidly each round until 5x is Hard, but Doable, then immediately
8x Military Press - Increase load rapidly each round until 8x is hard, but doable
Lat + Pec Stretch

(4) 15 Minute Grind
Sandbag Get Up and Run @ 60/80#
8x Slasher to Halo @ 16/20kg
8x 1-Sided Deadlift @ 15/25#
10x Ab Wheel Roll Out

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

SESSION 2
Obj: O-Course, Strength Endurance Assessment

Warm Up:
3 Rounds
10x Squat Jumps
2/4x Pull Ups
6x 25m Shuttle
Instep Stretch
Lat/Pec Stretch

Training:

(1) 1 Rounds for Time
2x USMC Obstacle Course wearing fully loaded LBV
Rest 5 min

(2) 10 Min Assessment
Sandbag Get Ups @ 60/80#

RECORD SCORE

(3) Max Pull Ups wearing fully loaded LBV

RECORD SCORE

(4) Max Reps Pushups in 2 min.

RECORD SCORE

(5) Max Reps Lunges in 2 min wearing fully loaded LBV

RECORD SCORE

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

SESSION 3
Obj: Strength, Work Capacity Assessment

Warm Up:
3 Rounds
5x Power Clean@ 45/65#
5x Walking Lunge
8x Dumbbell Military Press @ 15/25#
Instep Stretch
5x Shoulder Dislocate

Training:

(1) Work up to 1RM Front Squat

RECORD 1RM

(2) 6 Rounds
2x Front Squat @ 85% 1RM
Hip Flexor Stretch

(3) 6 Rounds
5x Military Press - Increase load rapidly each round until 5x is Hard, but Doable, then immediately
4x Power Clean - Increase load rapidly each round until 4x his hard, but doable, then immediately …
Lat + Pec Stretch

(4) Tactical Athlete Work Capacity Test wearing 25# weight vest, IBA, or Ruck
3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end
Rest 1 minute
3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end
Rest 1 minute
3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end

RECORD SCORE

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

SESSION 4
Obj: Endurance 

Training:

(1) 1 Round
Run the TBS Endurance Course @ Moderate Pace
Moderate Pace = Comfortable but not easy

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

SESSION 5
Obj: Rucking

Training:
(1) 6 Mile Ruck @ 65# Carrying a 10# Sledge/Dumbbell
Maintain a 15min/mile or faster pace…. fast walking, don’t run.

******************
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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.

 

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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.

 

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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.

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Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

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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?
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You are encouraged to do it before purchasing.

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Email rob@mtntactical.com

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