The following is a sport-specific 11-week program is specifically designed to prepare athletes for the US Marine Corp’s MARSOC Assessment and Selection (A&S) Phase 1 & 2. This plan is designed to be completed the 11 weeks directly prior to your A&S start week.
This is Version 2 of this plan, updated in January 2021.
This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
This program follows a general format and gets progressively harder each week, until Week 10, when the training tapers down. 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.
To successfully complete this program you’ll need to make training for MARSOC A&S or APSOC a priority during your workday.
Ruck, Run and Swim Intensive
This plan is “sport-specific” to the specific fitness demands you’ll face at A&S – specifically running, swimming and treading water, bodyweight calisthenics, load carry and rucking. You’ll swim 3 days/week, ruck 2x days/week, and 3x 3 days/week.
The training plan includes scaled paces for your runs, ruck, and swims. These paces are based on your assessment results from the assessments listed above. You’ll take these assessments multiple times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and swimming fitness. The interval distances are shorter, and pace faster than the assessment distances and pace.
The running and ruck utilize the MTI Run Calculator and MTI Ruck Calculator, which are embedded into the program. Simply input your latest assessment numbers, and the calculators will provide the assigned pace.
The swimming progression is based on the interval pace chart. Find your 300m Swim Assessment Time and use the assigned time window for your 150m Swim Intervals.
- Be sure to do all the swimming required by the plan in full cammies. Tailor cammie trousers so they end at the ankle will make them much easier to swim/tread water in.
- The no-hands, “egg beater” method of water-treading is a critical skill. The plan includes hours of treading water – aim to be able to do this egg beater, hands out of water, for at least 10 minutes
- Test personal nutrition strategies as you work through the plan – you’ll need to refuel during many of these training sessions. Most proven are energy gels and electrolyte drinks. You need to find a gel or something else you can eat on the go and keep down under stress. Find the gel or product that works for you during this train up.
- The terrain around A&S is hilly. If possible, ruck and ruck run in similar conditions. This will suck, but better prepare you for the course.
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
What if I have less than 11 weeks before my A&S class?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 11 weeks?
Email email@example.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.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
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.