USMC Basic RECON Course Training Plan
$99.00
- 9-Week, 6x day/week training plan includes 2-a-days and long “mini events”
- Intensive swimming, running and rucking, as well as bodyweight and PFT work
- Assessment-based plan automatically scales to your incoming fitness level
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
The format for the USMC Basic Recon Course has changed in recent years. The first 5 weeks is Basic Recon Primer Course (BRPC) which is responsible for 80% of the overall course attrition, mostly due to water confidence in the pool. The Basic Recon Course follows the BRPC, has a much lower attrition rate, with a higher emphasis on land based training. No Marine can attend the Basic Recon Course without first attending BRPC.
As a result, the primary focus of this intense, 9-week training plan, is to prepare athletes for the challenges, especially the water confidence elements, of the BRPC. The plan also includes rucking, step ups, and multi-modal, intense grinder-style work capacity events to prepare athletes for the Basic Recon Course following BRPC.
This is Version 2 of MTI’s Basic Recon Course Training Plan, updated in May, 2018.
This is a 9-week 6 day/week training program with many 2-a-Day training sessions.
To successfully complete this program you’ll need to make training for selection a priority during your workday. The training plan is designed to be completed the 9 weeks directly before BRPC. Week 9 in the plan is an unload/taper week.
Swimming and Treading Intensive
This plan is “sport specific” to the specific fitness demands you’ll face at BRPC – specifically finning, swimming, swim PT, and especially, treading. You’ll spend afternoons in the swimming pool 4 days/week. In addition to swim and tread work, the plan includes:
– Testing and progressive training for the USMC PFT (pull ups, push ups, crunches, 3-mile run)
– Extended, multi-modal work capacity events
– Chassis Integrity Work – intense core training
– Rucking and step ups for land nav over varied terrain
– Swim PT sessions in the pool
WEEKLY SCHEDULE (Weeks 2-8)
Monday: AM – USMC PFT Work; PM – Finning and Underwater Crossovers
Tuesday: AM – Strength/Work Capacity/Chassis Integrity; PM – Swimming and Treading
Wednesday: AM – Running
Thursday: AM – Strength/Endurance/Chassis Integrity; PM – Swimming and Treading
Friday: AM – USMC PFT Work; PM – Swimming and Treading
Saturday: AM – Rucking
ASSESSMENTS
The plan includes 5 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:
- USMC PFT – Max Push ups (2 minutes), Max Pull ups (2 minutes), Max Crunches (2 minutes) and 3-Mile Run
- 1,000m Fin Assessment
- 5-Mile Run Assessment
- 5-Mile Ruck Assessment at 45#
- 500m Combat Side Stroke and Breast Stroke Assessments
- Swim PT Assessment
USMC PFT CALISTHENIC PROGRESSIONS
During this train-up, every number of repetitions you perform is based on the number of repetitions you completed during your latest USMC PFT
Example 1:
Athlete Performs 50x crunches on initial USMC PFT during SESSION 1.
Session 7 from the plan calls for:
6 Rounds
30% of your Max Rep Crunches in SESSION 1, every 75 Seconds
30% of 50x Crunches is 15 (3. x 50 = 15). Set a repeating timer for 75 seconds. On Round one, do 15x Sit-ups as
fast as possible, then rest for the remaining time left in the interval. When the Round 1‘s 75 seconds is up, sprint
through 15x sit-ups again for Round 2, rest the remainder of the interval, etc. through 6 Rounds.
RUN/RUCK/SWIM INTERVAL CALCULATORS
The training plan includes scaled paces for your runs, rucks and finning and swimming assessments. These paces are based on your assessment results from the 5-Mile Ruck, 3-Mile PFT run, 5-mile run, 1,000m Fin and 500m side stroke or breast stroke assessments. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and swimming fitness. The interval distances are shorter, and pace faster than your latest assessment pace.
Assessment |
Interval Distance |
3-Mile Run |
1 Mile Repeats |
5-Mile Run |
2 Mile Repeats |
5 Mile Ruck |
1 Mile Ruck Repeats |
1,000m Fin |
500m Fin Repeats |
500m Swim |
250m Swim Repeats |
Enter your assessment distance and pace in the calculators, and they will spit out your interval distance times. The calculators are listed under the “Exercises” tab on the website toolbar.
RUCK, RUN, SWIM UNIFORMS
5-Mile Ruck and 1-Mile Repeats – Full cammies, boots, helmet, 10-pound rubber rifle, sled hammer, or dumbbell, 45# ruck plus water
Run Assessments and Repeats – Shorts, T-Shirt, sneakers,
Swimming & Finning – Full cammies, but no boots.
Treading – Swimsuit only for the first 4 weeks of the training plan. Full cammies (no boots) for the last 5 weeks of the plan.
REQUIRED EQUIPMENT
- Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
- 40# Sandbags
- ALICE Ruck or same ruck you will use at the course, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
- Pull up Bar
- Fins and mask for the pool work
- 10 pound brick for the pool work
- Foam Roller
- Running track or known distance for running and rucking assessments and 1-mile repeats.
COMMON QUESTIONS
What equipment is needed to complete this training plan?
- Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
- 40# Sandbags
- ALICE Ruck or same ruck you will use at the course, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
- Pull up Bar
- Fins and mask for the pool work
- 10 pound brick for the pool work
- Foam Roller
- Running track or known distance for running and rucking assessments and 1-mile repeats.
What if I have less then 9 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead until your final week before beginning BRPC, then skip ahead and complete Week 9 in this plan.
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 is 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, or the prescribed interval times for the rucks or runs?
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.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What about nutrition?
See our Nutritional Guidelines HERE.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck/Swim Calculators are listed as exercises.
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.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
How do I record my assessment Results?
Notebook and pencil.
More questions? Email coach@mtntactical.com
Required Equipment
- Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
- 40# Sandbags
- ALICE Ruck or same ruck you will use at the course, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
- Pull up Bar
- Fins and mask for the pool work
- 10 pound brick for the pool work
- Foam Roller
- Running track or known distance for running and rucking assessments and 1-mile repeats.
Sample Training
Below is the First Week from this Training Plan:
***************
SESSION 1
Obj: Assessments
Warm up:
4 Rounds
10x Push Ups
10x Sit Ups
5x Walking Lunges
Run 100m
Instep Stretch
Lat + Pec Stretch
Training:
(1) USMC PFT
a) 2 Min. Max Pull Ups
Rest 10 Minutes
b) 2 Min. Max Push Ups
Rest 10 Minutes
c) 2 Min. Max Crunches
Rest 10 Minutes
d) Run 3 Miles for Time
RECORD RESULTS
Move to Pool
(2) 1,000m Fin for Time in cammies
RECORD FINISH TIME
Rest 10 Minutes
(3) 25m Underwater Crossover with wall push off, in cammies (pass/fail)
RECORD RESULTS
***************
SESSION 2
Obj: Assessment
Training:
(1) 5 Mile Ruck for Time @ 45#
RECORD FINISH TIME
(2) 2x Rope Climb (Pass/Fail)
(3) 2 Rounds
Instep Stretch
Foam Roll Legs, Low Back
***************
SESSION 3
Obj: Rest
Total Rest
***************
SESSION 4
Obj: Swim Assessment, Swim PT Assessment, Treading
Warm Up:
3 Rounds
Swim 50m (see below)
10x Sit Ups
10x Air Squats
Instep Stretch
Swim down 25m using the Combat Side Stroke, swim back using the breast stroke.
Training:
(1) Swim 500m for Time in cammies using the Combat Side Stroke
RECORD FINISH TIME
(2) 10 Rounds for Time in cammies
Swim 50m (25m side stroke, 25m breast stroke)
5x Push Ups
10x Sit Ups
15x Air Squats
RECORD FINISH TIME
(3) 10 Minute Tread Drill (no cammies)
- 30 Sec. Normal Tread
- 30 Sec. Tread with hands and elbows out of water
- Touch Bottom of Pool, retrieve 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
(4) 2 Rounds
Lat + Pec Stretch
Foam Roll Legs, Low Back
***************
SESSION 5
Obj: Assessment
Warm up
4 Rounds
10x Push Ups
10x Sit Ups
5x Walking Lunges
Run 100m
Instep Stretch
Lat + Pec Stretch
(1) Run 5 Miles for Time in Shorts/T-Shirt
RECORD FINISH TIME
(2) Foam Roll Legs, Low Back
***************
SESSION 6
Obj: Assessment
Training:
(1) Max Rep Step Ups in 30 minutes @ 45# Pack
RECORD REPS
(2) 2 Rounds
Instep Stretch
Foam Roll Legs, Low Back
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