USMC Combat Fitness Test (CFT) Training Plan
$39.00
- 4-week plan, 5 days/week
- Sharp focus on upper body muscular endurance, stamina, agility, and anaerobic capacity
- Includes simulated MANUF assessments
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
Four-week program designed specifically to help applicants achieve the highest possible score on each portion of the USMC CFT:
This program is designed for athletes who would like to focus their attention for the 4 weeks prior to taking the USMC CFT.
Overall, this program has a sharp focus on improving your upper body muscular endurance, stamina, agility, and anaerobic capacity.
PROGRAM DESCRIPTION
This program follows a general format and gets progressively harder each week. Training is designed in a Monday – Friday format, 5 days on, 2 days off. If you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
This program is best completed at a facility with a track and open field, preferably with a pull-up station nearby (not required). For the field training portions of the program you will need approximately 25 yards of open space.
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 SCHEDULE
Mondays
- On the first and third Monday you will complete our modified USMC CFT assessment (MTC, AL and Devil Dog).
- On the second and forth Monday you will train for the 880 yard MTC event by doing 440 yard sprints.
- Every Monday will include a strength training circuit focused on improving the 30# AL event.
- Every Monday will also include a short core strength circuit to finish the session.
Tuesdays
- Training will consist mostly of three 5 to 10 minute work capacity circuits to simulate the MANUF event.
- The circuits will always take place on a 25 yard course – just like the Devil Dog Assessment.
- Exercises will include: sprints, high crawls, modified high crawls, SC drag, SC Carry and weighted shuttles.
- Every Tuesday will conclude with durability training for your shoulders.
Wednesday
- Training will begin with a strength/strength endurance circuit to help prepare you for the AL event. The exercises in the circuit are the 30# Ammo Can lift (or Dumbbells lift), pull-ups and sit-ups.
- Training will also include 220 yard sprints. To progress these runs we will decrease rest each week.
Thursday
- Training will begin with a strength endurance circuit of Ammo Can lifts. The circuit will get progressively longer throughout the training cycle.
- Thursday’s training will focus on the 30 minute Work Capacity event. The circuit is designed to mimic the demands of the MANUF event. The interval for the circuit will decrease each week.
- Every Thursdays will conclude with durability training for your shoulders.
Fridays
- Training will be focused on developing the necessary stamina and endurance to allow you to perform an event at a high level, recover and perform a subsequent event.
- Training will include two over-distance runs of 1.5 miles separated by a Work Capacity circuit.
- Rest between the events will be kept at 3:00 to simulate the break between events on the actual USMC CFT (which is no more than 5:00).
COMMON QUESTIONS
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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in 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.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
In order to complete this program, you’ll need the following equipment:
- (1) Training partner of similar height and weight (alternatives: training dummy or 80# sandbag)
- (2) Timepiece or stopwatch
- (3) PT shirt, shorts and shoes
- (4) Marine Pattern (MARPAT) utility uniform or other service utility uniform and boots
- (5) 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
- (6) Cones, pylons, utility flags, sand bags or other visible markers
- (7) Tape measure of at least 100 feet (or another way of measuring a 25 yard course)
- (8) Pull-Up Bar
- (9) Course or track of known distances (220 yards, 440 yards and 880 yards)
TRAINING ATTIRE:
We strongly recommend you train in your MARPAT utility uniform whenever possible as this will be the uniform you wear during the CFT. Your MARPAT blouse can be removed during strength training to simulate the conditions during the AL event.
However, since you will be running the MTC and MANUF events in full uniform we recommend you simulate this condition whenever possible. At a minimum we recommend you complete all running and work capacity events in your boots.
Sample Training
SESSION 2
OBJ: Work Capacity
Warm-Up
3 Rounds
- 5x 30# Ammo Can Press
- 5x Lunges
- 10x Sit-Ups
- 10x Air Squats
- Lat+Pec Stretch
- Instep Stretch
- Training
(1) 6 Rounds
6x 25 yard shuttles
Rest 90 sec.
**Rest 3 min.**
(2) 6 Rounds
4x 25 yard shuttles
Rest 90 sec.
Do 100 yards as:
- 12.5 yard High Crawl
- 12.5 yard Mod High Crawl
- 12.5 yard SC Drag
- 67.5 yard SC Carry
**Rest 3 min.**
(3) 6 Rounds
6 x 25 yard shuttles w/ 30# Ammo Cans or 30# DB
Rest 90 sec.
(4) 4 Rounds
5x Shoulder Scarecrow
Hip Flexor + Pigeon
-------------------------------------------------------------------------
SESSION 10
OBJ: Run / Stamina
Warm-Up
Run 400m (1 lap), then…
3 Rounds
- 10x Air Squats
- 5x Push-Ups
- 5x Lunges
- Lat+Pec
- Instep+Pigeon
Training
(1) Run 1.5 mile as fast as possible
**Rest 3 min.**
(2) 10 Rounds, For Time
6x 30# Ammo Can Press
6x 30# Ammo Can Thruster
3x Pull-Ups
**Rest 3 min.**
(3) Run 1.5 mile as fast as possible
**Rest 3 min.**
(4) 4 Rounds
60 sec. Front Bridge
12x Sit-Ups
12x EOs
12x Face Down Back Extension
RECORD YOUR TIMES:
(1)1.5 mile: ___:___ (m:ss)
(2) 10 Rds: ___:___ (m:ss)
(3)1.5 mile: ___:___ (m:ss)
Testimonials
I’ve been in the Marine Corps for almost six years now and just ran my sixth CFT. The first five years, my scores ranged from 255 to 273, and I always felt like I had plateaued. I’ve never been the “linebacker” build, never super quick on sprints and never been great at high intensity exercises.
I got the subscription to Mountain Tactical in September and immediately started the CFT training plan to get ready. I only completed three out of the four weeks of training due to some scheduling conflicts with an upcoming procedure. After only doing three out of four weeks of the CFT training plan, I’m happy to share that I ran a 291 CFT today.
The programming was spot on and prepared me very well for the CFT. I’m glad I decided to get the subscription and can’t wait to start the next program and see what results I can get.
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