MARSOC A&S Training Plan

This is a limited equipment training plan. Below is the required equipment.

• Ruck with 50# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
• 80# Sandbag
• Access to USMC O-Course
• Swimming Pool, Swimming Goggles
• Waterproof Stopwatch with repeating countdown timer

SESSION 1

Objective: USMC PFT+ Assessment #1

Warm Up:
3 Rounds:

• 10x Squat
• 10 Second Front Plank
• 1x Pull Up
• Run 100m
• Instep Complex
• Lat + Pec Stretch

Training:

• USMC PFT+ Assessment #1
  1. Max Reps Pull Ups - Full pause at the bottom of each pull up
     • Rest 2-3 Minutes
  2. Max Effort Front Plank for Time
     • Rest 5 Minutes
  3. Run 3 Miles for Time
  4. Move to Swimming Pool
  5. 25m Underwater Crossover in PT Shorts & T-Shirt - Pass/Fail?
     • Put on Cammies
  6. 300m Combat Side Stroke for Time in Cammies - 300m Swim
     • Rest 10 Minutes
  7. 11 Minute Water Tread in Cammies - Pass/Fail?

Record All Scores & Finish Times

Note: Ensure you have a swim buddy or active lifeguard when completing crossovers and water treads.

Complete the 25m Crossover in Swim Shorts, then put on your cammies for the 300m Swim and 15-minute water tread.

SESSION 2

Objective: Heavy Ruck Assessment

Warm Up:
4 Rounds:

• 10x Squats
• 10x Push Ups
• 5x In-Place Lunges
• Run 100m
• Instep Stretch

Training:

• Heavy Ruck - Cammies, Boots, Helmet
  • Ruck 10 Miles for Time
  • Ruck loaded with 45#, plus 5qt of water, carrying a 10# Rubber Rifle, Sledge, or dumbbell

Record Finish Time

SESSION 3

Objective: Total Rest

Warm Up:

• TOTAL REST

SESSION 4

Objective: Swim PT, Treading

Warm Up:
4 Rounds:

• 10x Squats
• 10x Push Ups
• 5x In-Place Lunges
• Swim 25m
• Instep Stretch
• Lat + Pec Stretch

Training:

• Swim PT Uniform: Cammies, Goggles
  • 3 Rounds for Time:
    • 20x Burpees
    • 20x Flutter Kicks
  • 10 Rounds for Time:
    • Swim 50m - 25m Breast Stroke, 25m Combat Side Stroke
    • 15x Poolside Pullouts
    • 15x Squat
  • 3 Rounds for Time:
    • 20x Burpees
    • 20x Flutter Kicks
• 10 Minute Water Tread Drill - shorts, t-shirt, goggles
  • 30 Sec. Normal Tread
  • 30 Sec. Tread with hands and elbows out of water
  • Touch bottom of pool, retrieve dive brick
  • 30 Sec. Tread with brick out of water
  • Drop Brick
  • 30 Sec. Tread with hands behind head (prisoner position)
  • Touch bottom of pool, retrieve brick
  • 30 Sec. Tread with brick out of water
  • Drop Brick

Complete the drill segments without rest for the prescribed time.

SESSION 5: 2-a-Day

Objective: (AM) 6-Mile Run Assessment #1; (PM) Step Up Assessment #1

AM Training Session - PT Gear

Warm Up:
4 Rounds:

• 10x Squats
• 5x Push Ups
• 5x In-Place Lunges
• Run 100m
• Instep Stretch

Training:

• Run 6 Miles for Time
  • Record Finish Time

PM Training Session - PT Gear

Warm Up:
3 Rounds:

• 10x Squats
• 5x Push Ups
• 10x Step Ups
• Instep Stretch

Training:

• Max Rep Step Ups in 30 Minutes - 40# Pack, 16-18" Bench or Step
  • Record Score

SESSION 6

Objective: Total Rest

Warm Up:

• TOTAL REST

I recently returned from Selection and was selected. This program more than prepared me for the rigors of both Phase 1 & 2, and I attest much of my success to your programming. In particular, I think the strengths of the program lie in the running and rucking progressions, with the step-ups and sandbag work being integral in filling the gaps for a variety of exercises and events.

My only suggestions, if any, would be to potentially add more calisthenics (specifically push-ups, flutter kicks and pull-ups) and front/zercher carries (barbell or sandbag).

Thank you once again for the fantastic products you put together, and I look forward to continue using your programming as I go forward.

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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→ 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.

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→ 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.

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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.

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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.

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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.

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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. 

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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.

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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.

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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?
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