USMC TBS/IOC Training Packet

Description

The USMC TBS/IOC Training Packet consists of two plans intended for newly commissioned Marine Corps officers preparing for the physical demands of the The Basic School and the Infantry Officer Course.

The TBS plan is six weeks, with training sessions 6x days/week. It should be completed six weeks directly before the TBS check-in date.

The TBS plan is intended to:

• Prepare athletes for the  graded events at TBS (Double O-Course, E-Course, PFT, CFT)
• Improve/Increase Rucking Performance
• Increase overall strength and durability for the duration of the course.

The IOC plan consists of 30x training sessions which should be completed during the final two months of TBS.

The plan trains long endurance and obstacle course fitness at light loads in preparation for the Combat Endurance Test (CET), rucking at increasing heavy loads/distance, tactical work capacity, and increase strength and durability.

We understand the final two months of TBS consists of multiple field events – do the training sessions in between field events. The sessions should be completed sequentially… don’t skip around.

TBS Plan Weekly Schedule:

• Monday: PFT Assessment/Progressions
• Tuesday : O-Course Improvement, Chassis Integrity
• Wednesday: 6-Mile Endurance Assessment/2 Mile Intervals at 25# load
• Thursday: CFT Work
• Friday: PFT Assessment/Progressions
• Saturday: Long Ruck

IOC Plan Weekly Schedule

• Day 1 – Strength, Chassis Integrity
• Day 2 – O-Course, Strength Endurance
• Day 3 – Strength, Tactical Athlete Work Capacity
• Day 4 – Running Endurance @ Light Load
• Day 5 – Heavy Ruck

Below is a detailed description of each plan

THE BASIC SCHOOL TRAINING PROGRAM DESCRIPTION:

The following program is designed to prepare an athlete for successful completion of the physical requirements associated with the Marine Corps – The Basic School.

It is an intense 6-week program designed to be employed exactly 6 weeks before your check-in date.  It’s designed specifically to improve results on graded events at TBS as well as overall physical performance.

The program is progressed to get harder as you go along. Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from TBS, start at Session 1 and progress as far through the program as you can.

You’ll Train 6 days a week during this program. Sunday or Day 7 is total rest. Here is a outline of the schedule:

• Monday: PFT Assessment/Progressions
• Tuesday : O-Course Improvement, Chassis Integrity
• Wednesday: 6-Mile Endurance Assessment/2 Mile Intervals at 25# load
• Thursday: CFT Work
• Friday: PFT Assessment/Progressions
• Saturday: Long Ruck

Required Equipment:

• Ruck w/60# Load
  
• 10# Sledge or Dumbbell
  
• 60/80# Sandbags (60# for women, 80# for men)
  
• Box or Bench @ 20-24”
  
• 2x 5.56mm ammunition cans weighing 30# (a combination of sand and water can be added to reach the required weight) – 2x 30# dumbbells can be substituted if necessary
  
• Cones, pylons, utility flags, sand bags or other visible markers for CFT course
  
• Tape measure of at least 100 feet (or another way of measuring a 25 yard course)
  
• Pull-Up Bar
  
• Course or track of known distances (220 yards, 440 yards and 880 yards)
  
• Timepiece or stopwatch
  
• Optional: If you have access to USMC O-Course, use it for the Tuesday sessions. If not, use our substitute listed in the programming.

Combat Fitness Test (CFT)

Due to the complexity of the USMC CFT MANUF event we think it is impractical to require you to set-up and complete the entire MANUF multiple times throughout training. Instead we have designed a simplified MANUF assessment which we have substituted and will use to progress your training. The simplified course allows you to train for each event in the MANUF without the burden of a complicated set-up. We call it the Devil Dog Assessment.

While the Devil Dog Assessment tests all the same physical aspects as the actual MANUF event, we still recommend that you complete at least one trial run of the USMC CFT MANUF course prior to your test. Being familiar with the actual MANUF course will all you to better transfer the skills you gain during this training plan.

Your training for the USMC CFT will be divided into the three separate components: (1) MTC, (2) AL and (3) MANUF.

(1) Training for the MTC will consist primarily of speed endurance runs of 220 yard and 440 yards.

(2) Training for the AL will consist primarily of upper body strength endurance events.

(3) Training for the MANUF will consist primarily of sprints, agility drills, high crawls, modified high crawls, dragging objects, carrying objects and body weight exercises.

Note: We will not train for the grenade toss portion of the MANUF event. If an athlete wishes to train for this event they will need to prepare on their own.

Devil Dog Assessment (Modified MANUF):

The total assessment distance is 400 yards. The assessment consists of 16 x 25 yard continuous shuttles. The shuttles are designed to simulate the events in the MANUF event and are divided into four parts:

(1)  125yd Shuttle (0-125 yards)

(2)  25yd Crawl (125-150 yards)

(3) 12.5yd High Crawl / 12.5yd Mod. High Crawl

(4)  100yd Simulated Casualty (150-250 yards)

(5) 12.5yd SC Drag / 87.5yd SC Carry

(6)  150yd Shuttle w/ 2x 30# Ammo Cans or 30# Dumbbells

The assessment is actually very simple. Watch our video HERE.

To complete the assessment all you will need is: 2x cones (to mark the 25 yard course), a partner (or dummy or 80# sandbag) and 2x 30# Ammo Cans or Dumbbells.

RUN INTERVALS AND CALCULATOR
The run intervals work off of your most recent PFT and 6-mile run results. You can find the Links to the Calculators under FAQs at the bottom of this overview.

FREQUENTLY ASKED QUESTIONS

How long will the sessions take?
Approximately 60 minutes. The Saturday ruck will take 60 minute to 120 minutes.

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 if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 day off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan

My gym doesn’t have sandbags. What should I do?
Make one and take it with you when you train … a sandbag (60# for women, 80# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.

Where can I find the Running Calculator?
Click HERE

What about nutrition?
See our Nutritional Guidelines HERE.

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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.

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.