This is an intense 7-week, 5 Day/week training plan specifically designed to prepare athletes for the Fitness Assessment and 12 Mile Ruck required for the Expert Field Medial Badge. Below are the events tested:
(a) EFMB PFA – Wearing ACUs, Helmet, Boots and Body Armor with Plates. Athlete must finish in 30 minutes:
(1) Run 1 Mile
(2) 30x Hand Release Push Ups
(3) Sprint 100m
(4) 16x 40-pound Sand Bag lifts to 5.5 Feet
(5) 50m Farmers Carry holding 2x 40-pound dumbbells or ammo cans
(6) 25m High Crawl followed by 25m Rush (sprint)
(7) Run 1 Mile
(b) 12-Mile Ruck for Time @ 35# Dry Weight – 3 Hour Standard.
This training plan is designed to be completed the 7 weeks directly before you take the EFMB PFA. Week 7 in the plan is an assessment and taper/unload week.
This is Version 1 of the plan, designed in February, 2023.
Assessment-Based, Progressive Programming
This training plan is assessment-focused and progressive – i.e. the programming increases in difficulty as you work through the plan.
As part of this plan, you’ll take the full EFMB PFA seven times total – every Monday:
- – Weeks 1-2 you will complete the PFA without wearing Body Armor
- – Weeks 3-4 you’ll complete the PFA wearing Body Armor with your back plate only, then
- – Weeks 5-7 you’ll complete the PFA wearing Body Armor and both plates.
In terms of rucking, the first 3 weeks of the plan builds your rucking volume and you’ll take your first 12-mile ruck assessment on week 4, and re-asses on week 7.
Strength & Chassis Integrity Programming
The focus of this plan is improvement on the EFMB PFA and the 12-mile ruck. However, on Thursday of each week you’ll lower body strength via MTI’s leg blaster progression, pull ups, hand release push ups, and Chassis Integrity (functional core) – using sandbags.
- Monday – EFMB PFA
- Tuesday – EFMB PFA work
- Wednesday – 6 Mile Ruck @ 35# Dry Weight
- Thursday – Strength, Chassis Integrity
- Friday – Ruck Volume (weeks 1-3) or Ruck intervals (week 4-6)
- Track or known 1-mile and 12 mile flat course distances
- Stopwatch and interval countdown timer (smartphone apps work)
- 40# sandbag and 5.5′ ledge or barrier if possible (men and women)
- 60# Sandbag – Men Only
- Ruck loaded with 35# dry Weight
- Pair of 40# dumbbells or 40# ammo cans for Farmer’s Carries
- Body Armor with Plates
How long will sessions last?
Four days per week, the training sessions are designed to be completed in 90 minutes. One day/week will extend past 90 minutes for rucking volume, assessments or intervals.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for “3/6x pull ups” this means women complete 3x pull ups and men complete 6x pull ups. If the plan calls for “5x Sandbag Getups @ 40/60#” this means women complete 5x Sandbag Getups with a 40# sandbags and men complete 5x Sandbag Getups with a 60# sandbags.
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: firstname.lastname@example.org
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.