USMC Infantry Officer Course/CET Training Plan

$29.00

The USMC Infantry Officer Course (IOC) Training Plan is a 30 session cycle designed specifically to prepare the athlete for the physical requirements of the Combat Endurance Test (CET) and follow on training at IOC.
The plan is designed to be completed during the final 2 months of The Basic School (TBS).
The plan includes classic barbell strength as well as body weight strength endurance.
Includes endurance events using the facilities available at Camp Barrett, Quantico where IOC training will take place to include the USMC O-Course and Endurance Course.
The two plans in this packet come with the 200+ Plans included with an Athlete’s Subscription.

Description

INFANTRY OFFICER COURSE TRAINING PROGRAM DESCRIPTION

The USMC Infantry Officer Course (IOC) Training Plan is a 30 session cycle designed specifically to prepare the athlete for the physical requirements of the Combat Endurance Test (CET) and follow on training at IOC.

The plan is designed to be completed during the final 2 months of The Basic School (TBS). We understand that this period has multiple field events in which you won’t be able to train. Use these sessions when you can. Train smart – field events have priority.

The plan includes classic barbell strength as well as body weight strength endurance. Multiple endurance events using the facilities available at Camp Barrett, Quantico where IOC training will take place to include the USMC O-Course and Endurance Course.

Here is the weekly schedule:

Monday – Strength, Chassis Integrity
Tuesday – O-Course, Strength Endurance
Wednesday – Strength, Tactical Athlete Work Capacity Progression
Thursday – Running Endurance @ Light Load
Friday – Ruck

Strength Work:

TLU Strength with focus on Power Cleans, Front Squat, Military Press, Hang Squat Clean, Bench Press, and Box Squat . This total body strength frequently assesses 1RM’s and trains at heavy, moderate, and light loads through the cycle.

Strength Endurance:
Percentage based progression for Lunges wearing LBV, Pull Ups wearing LBV, Push Ups, and Sandbag Get Ups

Work Capacity:

Obstacle Course in Load Bearing Vest (LBV) for time, Tactical Athlete Work Capacity Assessment and follow-on progressions

Land Based Endurance:

Quantico E-Course at moderate pace in LBV and rucking at 6-8 mile, 15 min/mile pace at increasing loads

TACTICAL ATHLETE WORK CAPACITY ASSESSMENT

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

Assessment wearing 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.

RUCKING AND RUNNING
The objective of the rucking progression is to ensure you are prepared to carry the heavy loads over the rolling terrain of the Camp Barrett training areas. You will begin at 65#, and work up to 85#. Use trails (not hardball) as much as possible. IOC has no ruck-run events, but does include many miles of walking with a very heavy pack. Maintain a 15 minute per mile rucking pace. This is fast walking, not running.

For lightly loaded running, you’ll work up to completing the Endurance Course (E-Course) twice. This should be completed at a moderate pace. Moderate pace means comfortable, but not easy. We want you to be able to run long distances in preparation for the CET. You’ll work up to carrying a 20# load on top of your LBV.

OBSTACLE COURSE
Complete all obstacle course iterations in your LBV to gain confidence in getting over obstacles with a awkward load around your mid-section. Be in control – don’t go so fast that you can not maintain your balance. Ensure you have medical personnel on stand-by.

COMMON QUESTIONS

What equipment is required?

Fully equipped functional fitness gym
Ruck
Load Bearing Vest (LBV) with 2 full water canteens, med kit, Magazine pouches and magazines
Access to O-Course and E-Course,
Sandbag at 60/80# (60# for women, 80# for men)
Wrist watch or stop watch

How long do the training sessions last?
Training sessions are designed to last 60-75 minutes. Endurance events may take up to 2 hours.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What does “Grind” Mean?
Work briskly, not frantically. Keep moving and work steady through the circuit.

What if I miss a training day?
These sessions do not have to follow a standard Monday to Friday schedule. You can have multiple days between training sessions if in the field or otherwise occupied with training at The Basic School. Complete the sessions in order – don’t skip around.

My gym doesn’t have sandbags. What should I do?
Make one and take it to the gym when you train … a sandbag is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

What about nutrition?
See our Nutritional Guidelines HERE.

Questions? Email coach@mtntactical.com

Good Luck!

Required Equipment

Required Equipment:

This program is designed to be completed with the equipment available at Quantico/TBS

Fully-equipped weight room (bars, bumpers, racks, dumbbells, etc.)

Load Bearing Vest

Sandbag (60# for women, 80# for men)

Quantico O-Course

Sample Training

Below is the Entire First Week from the Training Plan:

************
MONDAY
SESSION 1
Obj: Strength, Chassis Integrity

Warm Up:

3 Rounds

5x Power Clean @ 45/65#

5x Walking Lunge

8x Dumbbell Military Press @ 15/25#

Instep Stretch

5x Shoulder Dislocate

Training:

(1) Work up to 1RM Power Clean

RECORD 1RM

(2) 5 Rounds

2x Power Clean @ 85% 1RM

Pigeon Stretch

(3) 6 Rounds

5x Front Squat - Increase load rapidly each round until 5x is Hard, but Doable, then immediately

8x Military Press - Increase load rapidly each round until 8x is hard, but doable

Lat + Pec Stretch

(4) 15 Minute Grind

Sandbag Get Up and Run @ 60/80#

8x Slasher to Halo @ 16/20kg

8x 1-Sided Deadlift @ 15/25#

10x Ab Wheel Roll Out

*******************
TUESDAY
SESSION 2
Obj: O-Course, Strength Endurance Assessment

Warm Up:

3 Rounds

10x Squat Jumps

2/4x Pull Ups

6x 25m Shuttle

Instep Stretch

Lat/Pec Stretch

Training:

(1) 1 Rounds for Time

2x USMC Obstacle Course wearing fully loaded LBV

Rest 5 min

(2) 10 Min Assessment

Sandbag Get Ups @ 60/80#

RECORD SCORE

(3) Max Pull Ups wearing fully loaded LBV

RECORD SCORE

(4) Max Reps Pushups in 2 min.

RECORD SCORE

(5) Max Reps Lunges in 2 min wearing fully loaded LBV

*****************
WEDNESDAY
SESSION 3
Obj: Strength, Work Capacity Assessment

Warm Up:

3 Rounds

5x Power Clean@ 45/65#

5x Walking Lunge

8x Dumbbell Military Press @ 15/25#

Instep Stretch

5x Shoulder Dislocate

Training:

(1) Work up to 1RM Front Squat

RECORD 1RM

(2) 6 Rounds

2x Front Squat @ 85% 1RM

Hip Flexor Stretch

(3) 6 Rounds

5x Military Press - Increase load rapidly each round until 5x is Hard, but Doable, then immediately

4x Power Clean - Increase load rapidly each round until 4x his hard, but doable, then immediately …

Lat + Pec Stretch

(4) 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

RECORD SCORE

**See Notes for details

***************
THURSDAY
SESSION 4
Obj: Endurance

Training:

(1) 1 Round

Run the TBS Endurance Course @ Moderate Pace

Moderate Pace = Comfortable but not easy

**************
FRIDAY
SESSION 5
Obj: Rucking

Training:

(1) 6 Mile Ruck @ 65# Carrying a 10# Sledge/Dumbbell

Maintain a 15min/mile or faster pace…. fast walking, don’t run.

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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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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.

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→ 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.

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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.

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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.

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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.

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– 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.

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.

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.

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If you add new plans or update existing plans after I subscribe will I have access to them?
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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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