USCG Boat Crew PFT Training Plan

USCG Boat Crew PFT Training Plan

$29.00

  • 6-Week, 5x day/week plan specifically designed to improve your USCG Boat Crew PFT score
  • The plan is individually scaled so it can be reused before every USCG Boat Crew PFT and always meet your fitness level
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

The following 6-week training plan is designed to train specifically for the U.S. Coast Guard Boat Crew Physical Fitness Test (PFT). This program is “sport-specific” with the sole objective of improving your score on the USCG Boat Crew PFT.

This plan was created September, 2025

USCG Boat Crew PFT Events:

1.) Max Rep Push Ups in 1 Minute 

  • On all fours, place hands approximately shoulder width apart and positioned directly beneath the shoulders.
  •  Extend the legs straight back, supported by the balls of the feet. Keep the torso in a straight line.
  • Smoothly bend the elbows and lower the body as a unit, then push back up. Arms should be fully extended without locking the elbows.
  • For a proper push-up to be completed, lower the body until the chest is within one fist distance of the deck, and then return to the up position.

2.) Max Time Forearm Plank

  • Form: Begin in the push-up position with feet hip-width apart.  Elbows should be bent and lowered to the ground so that the forearms are lying flat on the ground.  Elbows should be aligned below the shoulders with forearms parallel to the body at about shoulder-width distance.  Hands must be on the ground, either in fists with the pinky side of the hand touching the ground or lying flat with palms down. Hips should be lifted off the ground with feet flexed and the bottom of the toes on the ground.  The back, buttocks, and legs shall be straight from head to heels and must remain so throughout the test. Toes, forearms, and fists or palms shall remain in contact with the floor, not a wall or other vertical support surface. The exercise is ended if the athlete:  (1) touches the floor with any part of the body except the elbows, forearms, fists/palms, and toes, (2) raises one or both feet or hands off the floor, or (3) fails to maintain the back, buttocks, and legs in a straight line from head to heels.Strategy: Over-flexing the core and lats during the Front Plank will wear you out faster. Contract those muscles just enough to maintain a straight midline, and try to relax your neck and legs. Time seems to go enter a different and slower domain when holding a Front Plank position. Put a happy thought or song in your head to keep your mind off the suck

3.) 1.5 Mile Run for time *OR* 2,000m Row for time *OR* 12 Minute Swim – you get to choose the endurance event

  • For the swim, you may use whichever stroke desired.

FITNESS STANDARDS:

Coast Guard Military fitness standards

WEEKLY SCHEDULE

Week 1, 3, and 6:

  • Monday: (AM) PFT, (PM) Push Ups, Plank
  • Tuesday: Endurance Intervals
  • Wednesday: Push Ups, Plank
  • Thursday: Endurance Intervals
  • Friday: Push Ups and Plank, Aerobic Base

Week 2, 4, and 5:

  • Monday: Push Ups, Plank, Endurance Intervals
  • Tuesday: Endurance Intervals
  • Wednesday: Push Ups, Plank
  • Thursday: Endurance Intervals
  • Friday: Push Ups, Plank, Aerobic Base

PROGRAMMING FREQUENCY AND TESTING

  • You will complete 3 USCG Boat Crew PFTs throughout the training program. Record your scores in each tested element.
  • Complete five sessions per week for six weeks.
  • After finishing the USCG Boat Crew PFT Training Plan, give yourself time 2-3 days to recover before you take an official test.

REQUIRED EQUIPMENT

  • Stopwatch, preferably one that can record lap times.
  • Swimming Pool with known distance
  • Known distance run route or 400m track
  • Row Machine – Concept2 rower or equivalent C2-calibrated erg

COMMON QUESTIONS

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs/swim/row?
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


  • Stopwatch, preferably one that can record lap times.

  • Swimming Pool with known distance

  • Known distance run route or 400m track

  • Row Machine - Concept2 rower or equivalent C2-calibrated erg

Sample Training

MONDAY

SESSION 1 (2-a-Day)
Obj: PFT Assessment #1

Warm up:
3 Rounds
5x Push-ups
10 Second Front Plank
Run 100m Or Row 100m Or Swim 100m
Instep Stretch
Lat + Pec Stretch

Training:
(1) Max Rep Push Ups in 60 Seconds
RECORD RESULTS

Rest for 3 Minutes

(2) Max Time for Front Plank
RECORD RESULTS

Rest for 3 Minutes

(3) ENDURANCE – CHOOSE ONE OF THE FOLLOWING TO COMPLETE
– Run 1.5 Miles For Time
RECORD RESULTS
– Row 2,000 Meters For Time
RECORD RESULTS
– Swim 12 Minutes For Distance in Meters – You may use whichever stroke desired
RECORD RESULTS

PM Session – Obj: Push Ups, Plank
(1) 6 Rounds, Every 75 seconds
30% Max Rep Push Ups from SESSION 1's PFT #1
Example: Say the athlete scored 35x Push-Ups on SESSION 1's PFT #1. 35x .3 = 10.8 or 11x (Round Up) Push-Ups. So, for Part (1) set a repeating, countdown timer to 75 seconds. On "Go" complete 11x Push-Ups as fast as possible. The faster you finish, the more rest you get before the next round begins. Complete 6 rounds total.

(2) 6 Rounds
30% of your Front Plank time from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .3 = 54 seconds. So each round you’ll do a 54 second plank, followed by a 30 second rest, for

(3) 1 Round
Foam Roll Complex

TUESDAY

SESSION 2
Obj: Endurance Intervals

Warm up:
3 Rounds
10x Squat
5x Push-ups
Run 200m or Swim 200m, or Row 200m
Instep Stretch
Lat + Pec Stretch

Training:
CHOOSE THE ENDURANCE EVENT YOU WILL BE COMPLETING FROM THE FOLLOWING:

(1) 3 Rounds
Run 800m at your "800m Interval Pace"
Rest 6 Minutes between efforts
Running Calculator
Run 800m at your "800m Interval Pace" using your SESSION 1, 1.5 mile run finish time and the MTI Run Calculator

(2) 4 Rounds
Row 500m @ the "500m Interval Pace" using the MTI Row Interval Calculator and results from SESSION 1's 2,000m row Assessment
Rest for 4 Minutes
Row Interval Calculator

(3) Swim 500m For Time – You may use whichever stroke desired

WEDNESDAY

SESSION 3
Obj: Push Ups, Plank

Warm up:
3 Rounds
10x Push-ups
10 Second Front Plank
Instep Stretch
Lat + Pec Stretch

Training:
(1) 6 Rounds, Every 75 seconds
30% Max Rep Push Ups from SESSION 1's PFT #1
Example: Say the athlete scored 35x Push-Ups on SESSION 1's PFT #1. 35x .3 = 10.8 or 11x (Round Up) Push-Ups. So, for Part (1) set a repeating, countdown timer to 75 seconds. On "Go" complete 11x Push-Ups as fast as possible. The faster you finish, the more rest you get before the next round begins. Complete 6 rounds total.

(2) 6 Rounds
30% of your Front Plank time – from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .3 = 54 seconds. So each round you’ll do a 54 second plank, followed by a 30 second rest, for

(3) 2 Rounds
Floor Slide
Hip Flexor Stretch

THURSDAY

SESSION 4
Obj: Endurance Intervals

Warm up:
3 Rounds
10x Squat
5x Push-ups
Run 200m or Swim 200m, or Row 200m
Instep Stretch
Lat + Pec Stretch

Training:
CHOOSE THE ENDURANCE EVENT YOU WILL BE COMPLETING FROM THE FOLLOWING:

(1) 4 Rounds
Run 800m at your "800m Interval Pace"
Rest 6 Minutes between efforts
Running Calculator
Run 800m at your "800m Interval Pace" using your SESSION 1, 1.5 mile run finish time and the MTI Run Calculator

(2) 2 Rounds
Row 1,000m @ the "1,000m Interval Pace" using the MTI Row Interval Calculator and results from SESSION 1's 2,000m row Assessment
Rest for 6 Minutes
Row Interval Calculator

(3) Swim 1500m For Time – You may use whichever stroke desired

FRIDAY

SESSION 5
Obj: Push Ups, Plank, Aerobic Base

Warm up:
3 Rounds
10x Push-ups
10 Second Front Plank
Run 200m Or Swim 200m Or Row 200m
Instep Stretch
Lat + Pec Stretch

Training:
(1) 6 Rounds, Every 75 seconds
35% Max Rep Push Ups from SESSION 1's PFT #1
Example: Say the athlete scored 35x Push-Ups on SESSION 1's PFT #1. 35x .3 = 10.8 or 11x (Round Up) Push-Ups. So, for Part (1) set a repeating, countdown timer to 75 seconds. On "Go" complete 11x Push-Ups as fast as possible. The faster you finish, the more rest you get before the next round begins. Complete 6 rounds total.

(2) 6 Rounds
35% of your Front Plank time – from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .35 = 63 seconds. So each round you’ll do a 63 second plank, followed by a 30 second rest, for 6 Rounds

(3) CHOOSE THE ENDURANCE EVENT YOU WILL BE COMPLETING FROM THE FOLLOWING:
– Run 3 Miles at an Easy Pace
"Easy" = You can speak in full sentences
– Row 6,000 Meters at an Easy Pace
"Easy" = You can speak in full sentences
– Swim 1200 Meters at an Easy Pace – Use the same stroke as your assessment
"Easy" = You can speak in full sentences

(4) 2 Rounds
5x Shoulder Dislocates
Pigeon Stretch

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.

 

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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.

 

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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.

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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.

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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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

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.

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No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

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What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
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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?
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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?
Email rob@mtntactical.com

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