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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- Rob Shaul, Founder

 


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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.

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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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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
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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?
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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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