US Army IBOLC Training Plan


  • 6-Week, 5x day/week Training Plan specific to US Army IBOLC (Infantry Basic Officer Leadership Course)
  • Plan includes specific training for the ACFT, 5-Mile run assessment, rucking work and specific work capacity events for the course
  • Assessment-based plan automatically scales to the initial fitness level of the individual
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription


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.



  • 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


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.

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




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:


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

  • 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

Sample Training

Obj: Assessment - ACFT No. 1

Warm up:

3 Rounds

Army Combat Fitness Test:

(1) Work Up to 3RM Dead Lift

- Note - you have just 5 minutes, We'd recommend two 3 rep efforts working up, and then 1-2x 3RM attempts. Don't go heavier than 420 pounds.

*** Rest 2 Minutes

(2) Standing Power Throw @ 10# Medicine Ball

- Note - you have just 3 minutes for 1 practice throw, and 2 throws for distance. Your longest distance throw counts.

*** Rest 2 Minutes

(3) Max Hand Release Push ups in 2 Minutes

- Note - we assume you can rest in the bottom position as needed


*** Rest 2 Minutes

(4) Sprint-Drag-Carry for Time

- Note - Start from Prone and drag a 90 pound sled, and carry 45 pound kettlebells or dumbbells

*** Rest 2 Minutes


(6) Max Plank for Time


*** Rest 5 Minutes


(6) Run 2 Miles for Time



See HERE for an official US Army Video showing the events and form. For the Sprint-Drag-Carry, different sources have different loads for the kettlebells to carry. Go with 45# or 20KG.

Obj: 5 Mile Run Assessment, Leg Strength

Warm up:

3 Rounds

  • 200m Run
  • 8x Lunges
  • 8x Push-Ups
  • 8x Sit-Ups
  • Pigeon Stretch


(1) Run 5 miles for Time


(2) 8 Rounds

Mini Leg Blaster

Rest 30 sec.

(3) 3 Rounds

  • Hip Flexor + Instep + Pigeon
  • Foam Roll Legs/Low Back



Obj: Tactical Athlete Work Capacity Assessment

Warm up:

3 Rounds

  • 3x 4-Square Drill
  • 5x Burpees
  • 6x 40ft Shuttles (Increase sped each round)
  • Instep + Hip Flexor Stretch


(1) Tactical Athlete Work Capacity Test wearing 25# weight vest, IBA, or Ruck

- 3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end

Rest 1 minute

- 3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end

Rest 1 minute

- 3 Minutes 25m Shuttle Sprints for Reps - drop to prone at each end

CLICK HERE for details and video example of Tactical Athlete Work Capacity Test

Rest 5 min.


(2) 3 Rounds

Obj: ACFT Progressions, Chassis Integrity

Warm up:

5 Rounds


(1) 6 Rounds

Slow walk to ball after each throw - Throw back to start.

No 20 or 25# Medicine Ball? Substitute 1x Broad Jump holding 2x 10# dumbbells (1 in each hand). Rest 20-30 seconds between efforts.

(2) 4 Rounds

(3) 3 Rounds

  • Run 800m @ your "800m Interval Pace" using your SESSION 1 ACFT 2-Mile Run Time and the MTI Running Calculator
  • Rest 4 Minutes Between Efforts

(4) 10 Rounds every 60 sec.

(5) 2 Rounds


Obj: Ruck Assessment


(1) 6 Mile Ruck Run for Time, Flat Course

Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell


Show More

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.



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?

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

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?

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