Description
The US Army Infantry Basic Officer Leadership Course (IBLOC) is a 6-week program is specifically designed to prepare junior officers preparing for the U.S. Army IBOLC course. The plan includes a 1-week taper and is designed to be completed the 6 weeks directly prior to the course start week.
This program gets progressively harder each week, until week 6, when the training tapers down into the start of the course. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
This training program trains for the physical expectations of a newly commissioned officer at IBOLC based on the course curriculum. This includes developing rucking speed, timed 5-mile run, and ACFT. The plan also includes an assessment based work capacity efforts, a work capacity effort designed to improve obstacle course confidence, a leg blaster progression to develop lower body strength, and chassis integrity work.
The plan includes 4 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments multiple times over the 6-week program:
- ACFT – Full Army Combat Fitness Test
- 6 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle, Sledge Hammer or Dumbbell, Full Cammies/Boots
- 5 Mile Run for Time, shorts and t-shirt
- Tactical Athlete Work Capacity Test
This is Version 2 of the Plan, Updated July, 2021 and again in March 2022 to address changes to the ACFT.
WEEKLY SCHEDULE
- Monday: ACFT Work, Chassis Integrity
- Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement, Leg Blaster Progression
- Wednesday: Tactical Athlete Work Capacity Progression
- Thursday: ACFT Work, Chassis Integrity
- Friday: Ruck Intervals
RUCK AND RUN INTERVALS
The training plan includes scaled paces for your runs and rucks. These paces are based on your assessment results from the 6-Mile Ruck, 2-mile ACFT run, and 5-mile run. 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 and rucking speed. The interval distances are shorter, and pace faster than your latest assessment pace. You’ll use the MTI Running Calculator and MTI Ruck Calculator to find your interval pace for the assigned distance.
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
- 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.
CLICK HERE to see an Army Infantry unit conduct the test
COMMON QUESTIONS
What equipment is needed to complete this program?
- Stop Watch with Repeating Countdown Timer (Smartphone app will work)
- 60/80# Sandbags (40# for Women, 60# for Men)
- IBA, Plate Carrier, or Weight Vest @ 25#
- ALICE Ruck or same ruck you will use at IBOLC, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- Pull up Bar
- Foam Roller
- Optional: Rope for rope climb
What if I have less than 6 weeks before I start the IBOLC?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
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 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 programmed 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. Scroll down to see the entire first week of programming.
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.