MARSOC A&S Training Plan
$89.00
- 11-Week, 6x day/week plan with often 2x/day training
- Focused training for US Marine Corp’s MARSOC Assessment and Selection (A&S) Phase 1 & 2
- Ruck, run, and swim intensive
- Limited equipment training plan
- This training plan is tne of the 250+ Plans included with an Athlete’s Subscription.
Description
OVERVIEW
The following is an intense, sport-specific, 8-week program is specifically designed to prepare athletes for the US Marine Corp’s MARSOC Assessment and Selection (A&S) Phase 1 & 2.
This is a very intense, high volume, 6-day a week, often 2x/day training program with high levels of volume and stress designed to prepare you for the similar fitness demands you’ll face at selection. To successfully complete this program you’ll need to make training for MARSOC A&S or APSOC a priority during your workday.
This plan is designed to be completed the 8 weeks directly prior to your A&S start week. Week 8 is an unload/taper week.
This is Version 3 of this plan, updated October 2024.
Gate PFT Preparation
The plan includes specific preparation for the Gate PFT events you’ll face at selection, including the USMC PFT, 25m underwater cross over, 300m Combat Side Stroke/Breast Stroke for time, water tread, etc. Below is the fitness assessment you’ll take on Day 1 of the plan, and 3 times total (beginning, middle, end) while completing it. The plan includes individually scaled progressions for these events as you progress.
- Max Rep Pull Ups
- Max Effort Front Plan
- 3-MIle Run for Time
- 25m Underwater Crossover
- 300m Combat Side Stroke for Time
- 11 minute water tread (pass/fail)
Run, Ruck, Swim Preparation
- The plan includes the following assessments and events.
- 6-Mile Unloaded Run for time
- 10-Mile Ruck for Time with 45# ruck + rubber rifle or 10# sledge or dumbbell
- 30-minute Step-Up Assessment at 45#
- Intense, “Swim PT” events at the pool which combine swimming and bodyweight calisthenics
- Intense Water Treading progression which includes a diving brick for treading and bottom recovery
Orienteering/Rucking, Team Events, Chassis Integrity
8-12 mile off trail rucking/orienteering, short, intense work capacity events and long, extended weekend “mini-events” prepare you for these selection-specific demands. Also included is chassis integrity (functional core) training for durability, and grip strength work.
Training Schedule
- Monday: 2-a-Day. AM – USMC PFT or Progressions. PM – Pool sprint work and water treading
- Tuesday: Heavy Ruck Intervals, O-Course Runs, Chassis Integrity
- Wednesday: 2-a-Day. AM – 2 Mile Run Intervals. PM – Swim PT and water treading
- Thursday: Step Up Intervals, Multi-Modal Work Capacity Event
- Friday: 5-8 Mile Recovery Run
- Saturday: Long Ruck with Orienteering or 90-120 minute mini event
REQUIRED EQUIPMENT
This is a limited equipment training plan. Below is the required equipment.
- Ruck with 45# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
- 60# Sandbag
- Access to USMC O-Course
- Swimming Pool, Swimming Goggles
- Waterproof Stopwatch with repeating countdown timer
- Pull Up Bar
COMMON QUESTIONS
What if I have less than 8 weeks before my A&S class?
Still start at the beginning of this training plan anyway. The final week before selection, skip ahead and complete week 8 in the plan.
What if I have more than 8 weeks?
Email coach@mtntactical.com with the time you have and we will advise.
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 A&S. If you can’t handle the training volume at first, it’s 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 rucks?
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.
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 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
This is a limited equipment training plan. Below is the required equipment.- Ruck with 50# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
- 80# Sandbag
- Access to USMC O-Course
- Swimming Pool, Swimming Goggles
- Waterproof Stopwatch with repeating countdown timer
Sample Training
Below is the First Week from this Training Plan:
SESSION 1
OBJ: USMC PFT+ Assessment #1
Warm Up:
3 Rounds
- 10x Squat
- 10 Second Front Plank
- 1x Pull Up
- Run 100m
- Instep Complex
- Lat + Pec Stretch
Training:
USMC PFT+ Assessment #1
- Max Reps Pull-Ups - Full pause at the bottom of each pull up
- Rest 2-3 Minutes
- Max Effort Front Plank for Time
- Rest 5 Minutes
- Run 3 Miles for Time
- Rest 5 Minutes
- 25m Underwater Crossover in PT Shorts & T-Shirt – Pass/Fail?
- Put on Cammies
- 300m Combat Side Stroke for Time in Cammies - 300m Swim
- Rest 10 Minutes
- 11 Minute Water Tread in Cammies – Pass/Fail?
- RECORD ALL SCORES & FINISH TIMES
- Note: Ensure you have a swim buddy or active lifeguard when completing crossovers and water treads.
- Complete the 25m Crossover in Swim Shorts, then put on your cammies for the 300m Swim and 15-minute water tread.
SESSION 2
OBJ: Heavy Ruck Assessment
Warm Up:
4 Rounds
- 10x Squats
- 10x Push-Ups
- 5x In-Place Lunges
- Run 100m
- Instep Stretch
Training:
Heavy Ruck – Cammies, Boots, Helmet
- Ruck 10 Miles for Time
- Ruck loaded with 45# plus 5qt of water, carrying a 10# Rubber Rifle, Sledge, or Dumbbell
- RECORD FINISH TIME
SESSION 3
OBJ: Total Rest
SESSION 4
OBJ: Swim PT, Treading
Warm Up:
4 Rounds
- 10x Squats
- 10x Push-Ups
- 5x In-Place Lunges
- Swim 25m
- Instep Stretch
- Lat + Pec Stretch
Training:
Swim PT Uniform: Cammies, Goggles
3 Rounds for Time
- 20x Burpees
- 20x Flutter Kicks
10 Rounds for Time
- Swim 50m – 25m Breast Stroke, 25m Combat Side Stroke
- 15x Poolside Pullouts
- 15x Squat
3 Rounds for Time
- 20x Burpees
- 20x Flutter Kicks
10 Minute Water Tread Drill – Shorts, T-Shirt, Goggles
- 30 Sec. Normal Tread
- 30 Sec. Tread with Hands and Elbows Out of Water
- Touch Bottom of Pool, Retrieve Dive 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
Complete the Drill Segments without Rest for the Prescribed Time.
SESSION 5: 2-a-Day
OBJ: (AM) 6-Mile Run Assessment #1; (PM) Step-Up Assessment #1
AM Training Session - PT Gear
Warm Up: 4 Rounds
- 10x Squats
- 5x Push-Ups
- 5x In-Place Lunges
- Run 100m
- Instep Stretch
Training:
- Run 6 Miles for Time
- RECORD FINISH TIME
PM Training Session - PT Gear
Warm Up: 3 Rounds
- 10x Squats
- 5x Push-Ups
- 10x Step-Ups
- Instep Stretch
Training:
- Max Rep Step-Ups in 30 Minutes – 40# Pack, 16-18" Bench or Step
- RECORD SCORE
SESSION 6
OBJ: Total Rest
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