This intense, 6 week, 5 day/week training plan is specifically designed to prepare athletes for the United States Marshall Service (USMS) Physical Fitness Test. The plan should be completed the 6 weeks directly prior to your PFT date.
This is Version 1 of the plan, designed in October 2021.
This plan is purpose-built to prepare you for the specific fitness demands you’ll face at the USMS Academy including focused training for the USMS PFT, intense work capacity efforts, and running. The plan includes:
- Density progressions for Push Ups and Sit Ups which automatically adjust to your current fitness level
- 800m Run Intervals
- Targeted mobility work and Sit and Reach practice
- Moderate pace, moderate distance running efforts
Weeks 1, 3, and 5 in the plan are Test weeks. Below is the training schedule:
- Monday: USMS PFT or Bodyweight Strength & Run Intervals
- Tuesday: Bodyweight Strength
- Wednesday: Run Intervals
- Thursday: Bodyweight Strength, 3-5 Mile Run at Moderate Pace
- Friday: Bodyweight Strength & Run Intervals
This is a limited equipment training plan. You’ll need:
- Repeating countdown Interval Timer (smartphone will work)
- Track or flat running area with known 1.5 mile and 800m distances
What if I have less than 6 weeks before my PFT?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 6 weeks before the PFT?
Email email@example.com with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Academy. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times?
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.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
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: firstname.lastname@example.org
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.