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:
- 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.
- 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.
- 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
- 10x Push-ups
- 2x Pull-ups
- 200m Run
- Instep Stretch
- Lat + Pec Stretch
- Training:
(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.
- 30% of your Max Reps USMC Crunches from PFT #1
OR…
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 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
- 30% of your Front Plank time from PFT#1
- Rest 30 sec
******************
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
Testimonials
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"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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