USMC PFT Plan

$39.00

  • 6-Week, 5x day/week plan specifically designed to improve your USMC PFT score
  • The plan is individually scaled so it can be reused before every USMC PFT and always meet your fitness level
  • This is Version 3 of the plan, updated January 2021
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription.

Description

The following 6-week training plan is designed to train specifically for the U.S. MARINE CORPS PHYSICAL FITNESS TEST (USMC PFT). This program is “sport-specific” with the sole objective of improving your score on the USMC PFT. This plan was updated in January 2021 to reflect the recent changes with the addition of Push Ups and the Front Plank. It is imperative that in the events which have a choice option (Pull Ups or Push Ups, USMC Crunches or Front Plank) you complete the PFT’s with that exercise, as well as the follow on progressions in the training plan.

This is Version 3 of the plan, updated January 2021 to reflect the Front Plank option.

FITNESS STANDARDS AND STRATEGY

MALE STANDARDS

  • Pull Ups – Maximum Score: 23 Reps
  • Push Ups – Maximum Score: 87 reps for a maximum of 70 points (Note that you will only get 70 points if you max out the Push Ups. Compare that to 14x Pull Ups for a 70 score and choose wisely.)
  • Crunches – Maximum Score: 115 Reps in 2 Minutes
  • Front Plank – Maximum Score: 4 minutes and 20 seconds
  • 3 Mile Run – Maximum Score: 18 Minute Run Time

 

FEMALE STANDARDS

  • Pull Ups – Maximum Score: 10 Reps
  • Push Ups – Maximum Score: 50 Push Ups for a maximum of 70 points (Note that you will only get 70 points if you max out the Push Ups. Compare that to 5x Pull Ups for a 70 score and choose wisely.)
  • Crunches – Maximum Score: 105 reps in 2 Minutes
  • Front Plank – Maximum Score: 4 minutes and 20 seconds
  • 3 Mile Run – Maximum Score: 21 Minute Run Time

–> CLICK HERE for a USMC PFT Calculator

 

PULL-UP FORM AND STRATEGY

Form: During testing, you may do Pull-Ups with both your palms facing your face, or facing away. In general, Pull-Ups are easier with your palms towards you – but everyone is different. Use whatever method you feel stronger with – and use this method exclusively throughout this training program. A complete Pull-Up begins with your arms fully extended beneath the bar, then pulling your chin above the bar, then lowering your body until your arms are fully extended again.

Strategy: Few can do 23x Pull-Ups straight. Most likely, you’re going to have to rest in the hang position during testing. Here’s what we recommend:

  1. Start out at a steady, sustainable pace, maintaining strict form, and knock out as many reps as you can. But, stop and rest before total failure. Try to stop and rest with 1-2 reps in reserve.
  2. It is possible to get a good rest in the hang position – don’t be in a hurry to get your test over – there is no time limit. After the first set of Pull-Ups, do singles with a rest in between each.
  3. Your hand width is important. If your hands are too wide, the Pull-Ups are more difficult, but if they are too narrow, you’ll choke yourself when you “rest” in the hang position. Hands slightly wider than shoulder-width works for most.

 

CRUNCHES & PLANK FORM AND STRATEGY

Form: During testing, your knees must be bent. Your feet must remain flat on the ground and held by a buddy. Anchor your feet by the appropriate means throughout this program. Your forearms must touch your chest or rib cage. A complete Crunch begins with your shoulder blades on the floor. At the top of the movement, both forearms or elbows must touch your thighs. Your arms must remain in contact with your chest or rib cage at all times.

Strategy: You need to be moving continuously, thus pace yourself through the event. Use your training in this program to find the pace that works for you. Aim for a fast, but not frantic pace.

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 Marine:  (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.

WEEKLY SCHEDULE

Week 1, 3, and 6:

  • Monday: (AM) PFT, (PM) USMC Bodyweight Strength
  • Tuesday: 1-Mile Running Intervals
  • Wednesday: USMC Bodyweight Strength
  • Thursday: 1-Mile Running Intervals
  • Friday: USMC Bodyweight Strength, Aerobic Run

Week 2, 4, and 5:

  • Monday: USMC Bodyweight Strength, 1-Mile Run Intervals
  • Tuesday: 1-Mile Running Intervals
  • Wednesday: USMC Bodyweight Strength
  • Thursday: 1-Mile Running Intervals
  • Friday: USMC Bodyweight Strength, Aerobic Run

PROGRAMMING FREQUENCY AND TESTING

  • You will complete 3 USMC PFTs throughout the training program. Record your scores in each tested element.
  • Complete five sessions per week for six weeks.
  • After finishing the USMC 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.
  • Pull Up Bar
  • Known distance run route or 400m track

 

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.

If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.

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


  • Pull Up Bar

  • Running Track

  • Stopwatch with interval timer

Sample Training

Below is the first week of programming from the plan.

*****************
MONDAY
SESSION 1 (2-a-Day)

AM Session
Obj: PFT #1 Assessment

Warm-up:

3 Rounds

(1) Max reps Pull-ups OR Push Ups

** Rest 3 Minutes

(2) Max reps USMC Crunches in 2 Minutes OR Max Time for Front Plank

** Rest 3 Minutes

(3) 3-Mile Run for Time

RECORD RESULTS

PM Session
Obj: PFT Bodyweight Strength

(1) 6 Rounds, every 75 sec.

Example:

You performed 10x Pull-Ups on your USMC PFT #1 Number of Pull-Ups each Interval:  10 x .3 = 3 . Each round you’ll do 3x Pull Ups every 75 Seconds. Whatever time remaining in the 75 seconds is your rest.  Use the same equation for Push Ups and Crunches.

(2) 6 Rounds, every 75 sec.

OR…

6 Rounds

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 6 rounds.

******************

SESSION 2
Focus: 800m Interval Run 

Warm up:

4 Rounds

  • 5x Push Up
  • 5x Walking Lunges
  • Run 100m
  • Instep Stretch

Training:

(1) 6 Rounds

  • 800m Run @ Interval Pace using the MTI Running Calculator and results from PFT No. 1
  • Rest 4 minutes between efforts

(2) 3 Rounds

  • Hip Flexor + Instep Stretch + Pigeon Stretch
  • Lat + Pec Stretch

******************

SESSION 3
Focus: Pull-Up/Push-Up, Crunches

Warm up:

4 Rounds

  • 100m Run, moderate pace
  • 8x Situps
  • 4/8x Alligator Push-Ups
  • Hip Flexor Stretch

Training:

(1) 6 Rounds

  • Pull-Ups or Push Ups - 30% of your Max Reps Scored on USMC PFT 1 Every 75 Seconds,

(2) 6 Rounds

  • Crunches 30% of your Max Reps Scored on USMC PFT 1 Every 60 Seconds,

OR…

6 Rounds

******************

SESSION 4
Focus: 1-Mile Interval Run

Warm up:

4 Rounds

  • 5x Push Up
  • 5x Walking Lunges
  • Run 100m
  • Instep Stretch

Training: 

(1) 3 Rounds

  • 1 Mile Run @ Interval Pace using the MTI Running Calculator and results from PFT No. 1
  • Rest 8 minutes between efforts

(2) 3 Rounds

  • Hip Flexor + Instep Stretch + Pigeon Stretch
  • Lat + Pec Stretch

*****************

SESSION 5
Focus: Pull-Up/Push-Up, Crunches, Long Aerobic Base Run

Warm up:

4 Rounds

  • 4x Walking Lunges
  • 4x Burpees
  • 8x Sit-ups
  • Run 100m
  • Instep Stretch

Training: 

(1) 6 Rounds, every 75 sec.

  • 35% of your Max Reps Pull-ups or Push-Ups from PFT No. 1​​​​​​​

(2) 6 Rounds, every 75 sec.

  • 35% of your Max Reps Crunches from PFT No. 1

or ....

6 Rounds

35% of your Front Plank time from PFT#1

Rest 30 sec

(3) 5 Mile Run @ "Easy" Per Mile Pace using the Running Calculator and results from PFT No. 1

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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.

 

2) Fitness Solutions Built from the Ground Up

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.

5) Field Proven

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.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

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.

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.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

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

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

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?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

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

Testimonials

"Great plan!! I started my USMC PFT plan to get ready for my USMC ROTC test. With 6 pull ups, 57 crunches, and a 34:30 three mile run I barely reached 3rd class. When it came time to run the official PFT I finished with a first class score of 252 with 15 pull ups 105 crunches and a 22:40 three mile run. Look forward to getting more plans!"

 

************************

 

"I just wanted to give you some feedback on the USMC PFT Plan. Before I started the plan my best run time had been 19:40 and I had maxed both the pull-ups and crunches. I used your program primarily for the run plan because I could already do 20+ dead hang pull-ups so the pull-up routine in the PFT plan was not pushing me enough. The only thing I ever changed about the run plan was on the 5 mile runs I would usually run them in 35 minutes opposed to the recommended 42 minutes. That being said I ran my pft a couple weeks ago and scored a 298. I dropped my run time down to a 18:15 and maxed the other 2 events. I was very happy with the time and I appreciate the work you put into creating the plan. Hopefully it will work well for others also."

 
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