USMC EOD Screener Training Plan

USMC EOD Screener Training Plan

$39.00

  • 6-Week, 5x day/week training plan
  • Bomb Suit Screener, CFT, and PFT specific training
  • Assessment-based plan automatically scales to your incoming fitness level
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW

This is a 6-week, 5-day per week training program specifically designed to prepare athletes for the USMC EOD Screener. It is intended to be completed during the 6 weeks immediately prior to reporting.

To pass the screener, you must have a first class PFT and CFT (both will be accomplished during the EOD screening). First class scores in the PFT and CFT are 235 – 300, with 300 being a perfect score. You can find the scoring criteria HERE – Select the PFT/CFT standards and event.

A key component of the course involves maneuvering in the ~90-pound bomb suit. This plan develops the functional strength, work capacity, endurance, and mental toughness required to perform effectively under the physical and psychological demands of the suit.

FITNESS DEMANDS

Bomb Suit Test
The Bomb Suit Test is designed to assess functional fitness and motor skills while wearing the heavy, restrictive explosive ordnance disposal (EOD) suit, which weighs approximately 90 pounds.

The test must be completed in under 20 Minutes and includes:

  • 880m Walk
  • Maneuver Under Fire
  • Simulated Suicide Vest

You can see a variation of the Bomb Suit Test HERE.

PFT

MALE STANDARDS

  • Pull Ups – Maximum Score: 23 Reps
  • Push Ups – Maximum Score: 87 reps for a maximum of 70 points (Note that you will only get 70 points if you max out the Push Ups. Compare that to 14x Pull Ups for a 70 score and choose wisely.)
  • Front Plank – Maximum Score: 4 minutes and 20 seconds
  • 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 (Note that you will only get 70 points if you max out the Push Ups. Compare that to 5x Pull Ups for a 70 score and choose wisely.)
  • Front Plank – Maximum Score: 4 minutes and 20 seconds
  • 3 Mile Run – Maximum Score: 21 Minute Run Time

–> CLICK HERE for a USMC PFT Calculator

CFT

Screen Shot 2015-10-29 at 11.12.42 AM

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.

WEEKLY SCHEDULES

  • Mon – CFT Assessment or CFT Training
  • Tues  – PFT Assessment or PFT Training
  • Wed – Bomb Suit Training
  • Thurs  –  CFT Training
  • Fri  – PFT Training

REQUIRED EQUIPMENT

  • Step Up Box – 16 – 18″
  • Stop Watch with repeating countdown timer (Smartphone will work)
  • 60# and 80# Sandbag
  • Backpack with 65# of filler
  • 25# Weighted Vest
  • 55# DB/KB
  • Pull Up Bar
  • Training partner of similar height and weight (alternatives: training dummy or 80# sandbag)
  • PT shirt, shorts and shoes
  • Marine Pattern (MARPAT) utility uniform or other service utility uniform and boots
  • 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
  • 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)

COMMON QUESTIONS

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

How do you count reps for Sandbag Getups, and Step ups?
Step Ups – The prescribed rep count is total reps, so 50x Step Ups = 50x total reps, 25x each leg

Where can I find the instructions for the USMC CFT?
The complete USMC CFT instructions and scores can be found in Marine Corps Order (MCO 6100.13, Chapter 1). We highly recommend that you read and familiarize yourself with the instruction prior to completing the test.

How long will sessions take?
This is variable, depending on how quickly you run and transition between exercises, but sessions will generally take about 60 minutes to complete.

I don’t have a training partner and will be preparing alone. What should I do?
Even if you do not have a training partner you will still need to practice the SC drag and SC carry. If your unit has access to a training dummy you can use that. If you do not have access to a training dummy we recommend you use an 80# sandbag and complete the exercises as prescribed.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days 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.

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

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More questions? Email coach@mtntactical.com

Required Equipment


  • Step Up Box - 16 - 18"

  • Stop Watch with repeating countdown timer (Smartphone will work)

  • 60# and 80# Sandbag

  • Backpack with 65# of filler

  • 25# Weighted Vest

  • 55# DB/KB

  • Pull Up Bar

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

  • PT shirt, shorts and shoes

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

  • 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

  • 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)

Sample Training

MONDAY

SESSION 1
Obj: CFT Assessment #1
Uniform: MARPAT Utility Uniform and Boots

Warm up:
3 Rounds
5x Ammo Can Lift - 30#
5x Walking Lunges
4x Prone To 40ft Sprint
Lat+Pec Stretch
Instep Stretch

Training:
(1) Modified USMC CFT Assessment
Run 880 yards
RECORD RESULTS

Rest 5 Min.

(2) Max Reps 30# Ammo Can Lift in 2:00
Max Reps Ammo Can Lift - 30#
RECORD RESULTS

Rest 5 Min.

(3) Devil Dog Assessment
RECORD RESULTS

Rest 5 Min.

(4) 10 Rounds, one every 20 sec.
10% Ammo Can Lift - 30#
Use your Ammo Can Lift Assessment and multiply by 10%

Ex: 50x Ammo Can Lifts on Assessment
50 x .1 = 5
Complete 5x Ammo Can Lifts every 20 seconds, for 10 rounds

(5) 1 Round
Foam Roll Complex

TUESDAY

SESSION 2
Obj: PFT Assessment #1
Uniform: Green on Green (PT Uniform)

Warm up:
3 Rounds
5x Push-ups
10 Second Front Plank
1x Pull-up
200m Run - Down 100m, Back 100m
Instep Stretch
Lat + Pec Stretch

Training:
(1) Max reps Pull-ups or Push Ups
RECORD RESULTS

Rest 3 Min.

(2) Max Time for Front Plank
RECORD RESULTS

Rest 3 Min.

(3) 3-Mile Run for Time
RECORD RESULTS

(4) 2 Rounds
Ham Hip Mobility Drill

WEDNESDAY

SESSION 3
Obj: Bomb Suit Training

Warm up:
3 Rounds
4x 40 Foot Shuttle Sprint
5x Walking Lunges
5x Hand Release Push-up
Lat + Pec Stretch
Instep Stretch

Training:
(1) 2 Rounds
Walk/Run 880m - 25# Weighted Vest and 20# Pack (45# Total)
Rest 5 Minutes

(2) 6 Rounds - 25# Weighted Vest and 20# Pack (45# Total)
20m Farmers Carry (drop weight at end of each round) - 50# Total, ideally one object.

(3) 5 Round Grind...
4x Sandbag Getup And Run - 60#
5x Sandbag Back Squats - 60#
"Grind" = work steadily not frantically for the prescribed time or rounds. Pace yourself, but don't stop to rest

(4) 2 Round
Foam Roll Lower Back
Ham Hip Mobility Drill

THURSDAY

SESSION 4
Obj: CFT Training
Uniform: MARPAT Utility Uniform and Boots

Warm up:
3 Rounds
5x Ammo Can Lift - 30#
5x Walking Lunges
4x Prone To 40ft Sprint
Lat+Pec Stretch
Instep Stretch

Training:
(1) 6 Rounds
6x 25m Shuttle
Rest 90 seconds between efforts

(2) 6 Rounds
25m High Crawl - 25m down, 25m back
2x 25m Simulated Casualty Drag - 25m down, 25m back
50 Yards Simulated Casualty Carry - 50m yards down, 50 yards back
Rest 90 sec. between rounds

(3) 6 Rounds
6x 25m Shuttle - w/ 30# Ammo Cans or 30# DB
Rest 90 seconds between efforts

(4) 2 Rounds
3rd World Squat Stretch
5x Shoulder Dislocates

FRIDAY

SESSION 5
Obj: PFT Training
Uniform: Green on Green (PT Uniform)

Warm up:
3 Rounds
5x Push-ups
10 Second Front Plank
1x Pull-up
200m Run - Down 100m, Back 100m
Instep Stretch
Lat + Pec Stretch

Training:
(1) 6 Rounds, every 75 sec.
30% of your Pull-ups/Push Ups from PFT #1
Example:
You performed 10x Pull-Ups on your USMC PFT #1 Number of Pull-Ups each Interval:
10 x .3 = 3
Each round you’ll do 3x Pull Ups every 75 Seconds. Whatever time remaining in the 75 seconds is your rest.

(2) 6 Rounds
30% of your Front Plank time from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .3 = 54 seconds. So each round you’ll do a 54 second plank, followed by a 30 second rest, for

(3) 2 Rounds
Run 1 Mile - At your '1-Mile Interval Pace' from your Session 2, 3 mile run time using the MTI Running Calculator
Rest 8 minutes between efforts
Running Calculator

(4) 2 Rounds
Pigeon Stretch
Toe Touch Complex

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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

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?
Yes.

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 coach@mtntactical.com.

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?
Email rob@mtntactical.com

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