MARSOC

ITC PREP GUIDELINES

Introduction
The MARSOC Individual Training Course (ITC) prep program is designed to prepare
selected students for the 9 month Individual Training Course. The purpose is to improve
physical fitness in order to pass all OPFITT test and to successfully complete all ITC physical task.
The ITC prep program is a 12 week training model with 3 phases. A total of 8 training
session over 6 days will utilize weightlifting, running, swimming and endurance circuits to
prepare you for the rigorous demands of ITC The weekly routine will also include 1 full rest day
and 1 active recovery day. Each training session will include warm up drills, corrective exercise,
foam rolling and post training injury reduction and recovery optimization.
The undulated model allows for improvement in endurance as well as strength and does
not neglect either attribute. Gains may be seen in one or the other depending on the
individual’s weakness. The program begins with a primary emphasis on hypertrophy in the
weeks 1- 4, to strength in weeks 5-8 and finally endurance in weeks 9-12.
The injury prevention routines are as important as the workouts themselves and will aid
in recovery. ITC is extremely physically demanding, an injury will hinder your performance and
increase the likelihood of poor performance of tactical skills or on the OPFITT.
As you begin the program you will need to take into account how many weeks you are
out of checking into ITC. It will take 3 months to complete the program plus one week for a test
on the OPFITT at the end of the cycle. If you are 7 to 8 months out complete the full 12 week
cycle 2 times would be sufficient. If you are completing the cycle multiple times take 1-2 weeks
after each cycle for alternate training modes. That would be an opportunity to perform
workouts that you like. If your time table is less than 3 months begin the program normally and
perform as much of as you can prior to check in.

Key Factors for Successful Outcomes

1. Stay Healthy: Have all injuries evaluated at your BAS and follow treatment programs.
Follow the training regimen in order to prevent some injuries. If you do have an
injury while prepping it would in your best interest to follow the same action plan.
There are several regeneration workouts included in the program. These are going
to promote quicker recovery and quicker adaptations by the body. These include
foam rolling, passive stretching and active stretching.
2. Rest and Recovery: This is a vital aspect of any program.

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 a. Between sets and reps: As the intensity of an exercise increases, usually the
work period will be short and the rest period will get longer to allow the
intensity to be repeated every rep, set, lap or sprint. Conversely as intensity
decreases the work period will be longer and rest period will be shorter or
there will not be any rest. If prescribed rest periods are not followed the
intensity will most likely decrease as you continue the workout. The overall
quality of the workout decrease and will affect how your body adapts.
b. Between Workouts: Recovery refers not only to workouts but also sleep and
proper nutrition. At a minimum you should get 8 hours of sleep a night to
allow your body to recover from your workout session. Minimizing alcohol
consumption will aid in sleep as well. Alcohol can disrupt sleep cycles and
prevent proper recovery even with 8 hours of sleep. Prescribed recovery
days will allow the body to adapt, skipping those days will slow positive
adaptations or will cause continual breakdown and overtime could lead to
injuries and decreased performance.
3. Fueling the system: Nutrition is as important as the workout themselves. Eating
properly is going to supply the body with the energy it needs to complete effective
workouts and the nutrients to recover from sessions. A sample meal plan (Table 3)
and a meal builder (Table 4) are located in back of the manual.
4. Warm Up/Cool Down: Warm ups prep the body for upcoming activity. Several
things happen including improved blood flow which increases oxygen availability,
increased tissue extensibility, increased rate of muscle contraction, increased force
production and enhancing metabolic reactions. The workout warm up includes
dynamic stretching, muscle activation exercises and dynamic movements to fully
prep the body. A post workouts cool down will initiate the recovery process.
5. Proper Technique: Proper technique cannot be stressed enough. During all lifts
follow the technique guidelines in the exercise portion of the manual. This will
prevent many injuries that will be detrimental to your progress in the prep program
and possibly as you enter ITC. As you begin the program take a week to familiarize
yourself with lifts that you have not performed in the past. Begin the program after
a week of familiarization.
6. Perform Your Prehab:

OPERATOR FITNESS TEST (OPFITT)

The OPFITT is a series of five performance tests to gauge your physical readiness. These
tests are completed 5 times throughout the course. Scores are tracked throughout the course.
The five tests are below:

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 1. 5 MILE RUN- Aerobic Capacity
The maximum time is 40 minutes. The average run time is a 34 to 35 minute 5 mile and
the fastest times are a sub 30 minute.

2. 10 MILE HIKE
This is performed in the MCCU with weapon, LBE and 45 lb ruck plus water. The
minimum standard is 2hr 30min. Average time is between 2:00 hours and 2hr 15min.
The fastest times are a sub 1hr 45min.

3. SWIM 500 METERS-Water Competency

The maximum time is 15 minutes performed with a side or breast stroke. The average
time is between 11 and 12 minutes. The fastest times are sub 10 minutes.

4. DOUBLE O COURSE-Obstacle Negotiation and Anaerobic Capacity

This is performed in boots and utes in a maximum time of 5 minutes. Average times are
between 3:30 and 4:30. The fastest times are sub 3:30.

5. STRENGTH TEST
- 3 Rep Max Trap Bar Deadlift- Lower Extremity Strength
- 3 Rep Max Bench Press
- Broad Jump- Lower Extremity Power
- 5-10-5 Pro Agility- Change of Direction Ability
- 300m Shuttle- Anaerobic Capacity

These tests should be scored at the end of the 12 week cycle. The Double O course is not
scheduled in the test week due to injury risk. Test Sheet can be found on page

You should be able to complete each of these events or any combination of them without being
completely used up.

Warm Up
The ITC warm up composed dynamic stretching and muscle activation movements. The
intention of the warm up is to prepare the body for exercise by actively stretching and engaging
muscles that may be inhibited.

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 How to follow the workout sheet

Each workout sheet contains a full month of workouts. There are spaces within the
workout for you to record your weight, time or reps. Recording this information is important so
that you are not making guesses when choosing a weight or pace. This is also important for
tracking your progress in all aspects of your training.
Each workout sheet will have the week and day running across the top. The main lift for
each block will be at the top and the reps for each set will be listed under each week.
Complementary or auxiliary exercises are listed underneath the main lift with sets and reps are
listed next to it. There are multiple blocks for each day of workouts and most days have a
morning and evening workout which will allow for a higher quality of training at each of the
workouts.
Dynamic Warm Up
Wk 1 Wk 2 Wk 3 Wk 4
Week and Day
Day 2
Main Lift
This is one lifting block
Complementary exercise (reps x sets)
of the workout. Each
Complementary exercise (reps x sets) block is performed like a
Set 1 Set 1 Set 1 Set 1 circuit with a short rest
Set 2 Set 2 Set 2 Set 2 between each exercise.
Set 3 Set 3 Set 3 Set 3
Set 4 Set 4 Set 4 Set 4
Main Lift
Complementary exercise (reps x sets)
Complementary exercise (reps x sets)
Set 1 Set 1 Set 1 Set 1
Set 2 Set 2 Set 2 Set 2
Set 3 Set 3 Set 3 Set 3
Set 4 Set 4 Set 4 Set 4

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Power Blocks

Upper Extremity-Medicine Ball

Medicine ball exercises occur on day 1 and day 4. Day 1 will be rotational power and
day 4 will be linear power. The first 4 weeks will have 2 sets of 5, the rest of the program will
have 3 sets of 5. It is important to take at least 1 min between each set for recovery. The usual
weight is 20 lbs. This will allow for maximum output during each set. Blocks are shown below:

Med Ball Side Toss R Med Ball Chest Pass

Med Ball Side Toss L Med Ball Barrel Toss

5 5 5 5 5 5 5 5
5 5 5 5 5 5 5 5
5 5 5 5 5 5 5 5

Lower Extremity-Plyometrics

Plyometric drills are performed on day 3 and 5. The first 4 weeks are all linear drills and
progress to lateral drills. Drills also progress to more complex drills throughout the program. It
is important to follow the progression to allow tissues to adapt to the stresses. Advancing too
fast may contribute to overuse injuries due to the volume of training.
There are 3 different descriptions for plyometric exercises. They can be associated with
any type of lower body plyometric (box jumps, hurdle hops etc). Further descriptions of these
can be found in the exercise section of the guide.
Non Counter Movement (NCM)-
Counter Movement (CM)
Double Contact (DC)
Continuous (C)

Day 2
NCM Box Jump 1x5
CM Box Jump 2x5
DC Hurdle Jump 2x5

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Lifting Blocks

The lifts during the morning session will have an emphasis on hypertrophy, strength or
endurance. The program will progresses from hypertrophy emphasis to strength emphasis and
finally to endurance emphasis in the last month of training. The required reps and sets listed
for each block are specific to produce specific adaptations. The loads used during the lift should
be enough to allow you to complete all the reps for each set with proper form, however if you
are able to perform more reps than prescribed the load is too light and will not produce
adaptations. Each block is set up so that there is approximately 3-4 minutes between each set
of a lift. This will be accomplished with a short rest between exercises and 30 to 60 seconds
between sets. As loads get heavier longer rest periods are required between sets and exercises
to maximize your ability to lift the heavier loads. A loading chart has been included in the
appendix.
Every 4th week is a download week. There will be decrease in load and volume of
training. All lifts should be performed at 70% or less of you max during these weeks. The
download week is extremely important in allowing your body to recover from the previous 3
weeks and to make improvements in strength.

Strength Block

Strength blocks are either hypertrophy or max strength based. They will be comprised of
set/ rep ranges of 3x5, 6x4, 5x8 and 4x10. There will be 2-3 of these blocks for each day of
workouts. Table 1 in the appendix has loads that are required for these set and rep ranges.
The red font below indicates the strength blocks.

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 Dynamic Warm Up
Wk 1 Wk 2 Wk 3 Wk 4
Day 1
Med Ball Side Toss R
Med Ball Side Toss L 2x5

5 5 5 5
5 5 5 5

Bench Press
SL RDL x 10
Prone T x 10
12 10 8 8
12 10 8 8
12 10 8 8
10 8
8

RDL
Alternating DB Bench x 10
Stick DL x 10
12 10 8 8
12 10 8 8
12 10 8 8
10 8
8

TK Press
Manual Glute Ham x5
HK Hip Flexor Stretch x5 each side
8 6 4 4
8 6 4 4
8 6 4 4
6 4
4
4

Muscle Endurance and Metabolic Conditioning blocks

These blocks are going to consist of sets and reps ranges include 2x12, 3x12, 3x15 and
timed sets. Timed sets occur later in the workout. These become more frequent in the last 4
weeks of the 12 week cycle. These blocks are identified by the red writing below.

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 Wk 1 Wk 2 Wk 3 Wk 4
Day 2
NCM Box Jump 1x5
CM Box Jump 2x5
DC Hurdle Jump 2x5

25 M Sprint
30 sec rest

4 reps 5 reps 6 reps 4 reps

Front Squat
HK Ankle Stretch x 8 each
Pull Up x 8
12 10 8 8
12 10 8 8
12 10 8 8
10 8
8

Kettle Bell Swing

Bent Over Row x 12
Goblet Squat x 12
12 12 15 12
12 12 15 12
12 12 15

Kettle Bell Swing

Split Squat x 12
Alternating Lat Pul x 12
12 12 15 12
12 12 15 12
12 12 15

Stretch

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 Med Ball Side Toss R CM Box Jump 2x5
Med Ball Side Toss L DC Hurdle Jump 2x5
Cont Hurdle Jump 2x5
5 5 5 5
5 5 5 5
5 5 5 5

Bench Press Front Squat

Prone T x10 HK Ankle Stretch x 8 each

5 5 5 5 5 5 5 5
5 5 5 5 5 5 5 5
5 5 5 5 5 5

RDL Bent Over Row

Stick Deadlift x 10 Leg lowering x 10

5 5 5 5 5 5 5 5
5 5 5 5 5 5 5 5
5 5 5 5 5 5

KB Swing 10 Min Circuit

Circuits
Timed

Push Up Alternate Exercises

KB Swing Push Up to Side Plank x 6
Bent Over Row Split Squat x 6
20/20 20/20 20/10 20/20
20/20 20/20 20/10 20/20
20/20 20/20 20/10
20/20 20/10

RDL 10 Min Circuit

Circuits
Timed

R Side Plank Alternate Exercises

TK Press Pull Up x 6
L Side Plank Squat To Press x 6
20/20 20/20 20/10 20/20
20/20 20/20 20/10 20/20
20/20 20/20 20/10
20/20 20/10

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Energy System Development
ESD Blocks are at typically in the afternoons. There are 3 basic running programs
that we use. Neither one is more important that the other. Each one builds on the
other in order to improve your conditioning. Each one will involve different intensities.
You can gauge your intensity 3 different ways. The first option is to train at a
percentage of your max HR. Determine your max HR by using this formula: HRmax =
205.8 − (0.685 × age).
Paces can also be determined by using table 2. Correlate your 5 mile time to the
E pace, T pace or I pace columns. It would be beneficial to monitor your HR while using
these times.

-Threshold training
Threshold trainings purpose it to stress your endurance system. The
physiological purposes are to improve the body’s ability to buffer lactic acid. As lactic acid
builds up in cells the ability of the cells to produce energy decreases and eventually will fail,
meaning that you stop exercising or slow down. This is called your lactate threshold. Threshold
training is performed just under your lactate threshold at around 88-92% of your max heart
rate. There are short rest intervals between the work periods of these runs. It is important to
run at the appropriate HR in order to reap the benefits of this training.
-Interval training
Interval trainings purpose it to improve your vo2 max or your body’s ability to
get oxygen into the cell, utilize the oxygen to produce energy aerobically and then remove
carbon dioxide for the cells. These are hard runs usually performed at 95 to 100% of your max.
They will usually have equal work to rest periods allowing you to get a good amount of work at
your max ability.
-Repetition training
Repetition trainings purpose is improve running economy. Contraction and
relaxation of muscles become more coordinated during running and decreases unnecessary
arm and leg movement. Basically this running forces you to be more efficient with your
movement. This in turn requires less energy to perform at a given speed allowing you to run
harder for longer as your efficacy improves. Work periods here are shorter than the rest
periods to keep the intensity high.

-Long Slow Distance

These are runs that are easy in nature and are denoted as E (easy) pace. Resist
the urge to go faster during these runs. Physiological improvements such as increased
mitochondrial density and increased oxidative enzyme activity are achieved greatly with this

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training. Rest periods involved in interval training and threshold training are performed at this
pace. E pace running will make up large part of the workouts.

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Table 1
Set s 1 3 6 5 4 3 3
Reps 1 5 4 8 10 12 15 18
%1RM 103% 97% 94% 91% 88% 85% 82% 79% 76% 73% 70% 67% 64% 61% 58% 55% 52% 49%
135 140 130 125 125 120 115 110 105 105 100 95 90 85 80 80 75 70 65
140 145 135 130 125 125 120 115 110 105 100 100 95 90 85 80 75 75 70
145 150 140 135 130 130 125 120 115 110 105 100 95 95 90 85 80 75 70
150 155 145 140 135 130 130 125 120 115 110 105 100 95 90 85 85 80 75
155 160 150 145 140 135 130 125 120 120 115 110 105 100 95 90 85 80 75
160 165 155 150 145 140 135 130 125 120 115 110 105 100 100 95 90 85 80
165 170 160 155 150 145 140 135 130 125 120 115 110 105 100 95 90 85 80
170 175 165 160 155 150 145 140 135 130 125 120 115 110 105 100 95 90 85
175 180 170 165 160 155 150 145 140 135 130 120 115 110 105 100 95 90 85
180 185 175 170 165 160 155 150 140 135 130 125 120 115 110 105 100 95 90
185 190 180 175 170 165 155 150 145 140 135 130 125 120 115 105 100 95 90
190 195 185 180 175 165 160 155 150 145 140 135 125 120 115 110 105 100 95
195 200 190 185 175 170 165 160 155 150 140 135 130 125 120 115 105 100 95
200 205 195 190 180 175 170 165 160 150 145 140 135 130 120 115 110 105 100
205 210 200 195 185 180 175 170 160 155 150 145 135 130 125 120 115 105 100
210 215 205 195 190 185 180 170 165 160 155 145 140 135 130 120 115 110 105
215 220 210 200 195 190 185 175 170 165 155 150 145 140 130 125 120 110 105
220 225 215 205 200 195 185 180 175 165 160 155 145 140 135 130 120 115 110
225 230 220 210 205 200 190 185 180 170 165 160 150 145 135 130 125 115 110
230 235 225 215 210 200 195 190 180 175 170 160 155 145 140 135 125 120 115
235 240 230 220 215 205 200 195 185 180 170 165 155 150 145 135 130 120 115
240 245 235 225 220 210 205 195 190 180 175 170 160 155 145 140 130 125 120
245 250 240 230 225 215 210 200 195 185 180 170 165 155 150 140 135 125 120
250 260 245 235 230 220 215 205 200 190 185 175 170 160 155 145 140 130 125
255 265 245 240 230 225 215 210 200 195 185 180 170 165 155 150 140 135 125
260 270 250 245 235 230 220 215 205 200 190 180 175 165 160 150 145 135 125
265 275 255 250 240 235 225 215 210 200 195 185 180 170 160 155 145 140 130
1 Rep Max

270 280 260 255 245 240 230 220 215 205 195 190 180 175 165 155 150 140 130
275 285 265 260 250 240 235 225 215 210 200 195 185 175 170 160 150 145 135
280 290 270 265 255 245 240 230 220 215 205 195 190 180 170 160 155 145 135
285 295 275 270 260 250 240 235 225 215 210 200 190 180 175 165 155 150 140
290 300 280 275 265 255 245 240 230 220 210 205 195 185 175 170 160 150 140
295 305 285 275 270 260 250 240 235 225 215 205 200 190 180 170 160 155 145
300 310 290 280 275 265 255 245 235 230 220 210 200 190 185 175 165 155 145
305 315 295 285 280 270 260 250 240 230 225 215 205 195 185 175 170 160 150
310 320 300 290 280 275 265 255 245 235 225 215 210 200 190 180 170 160 150
315 325 305 295 285 275 270 260 250 240 230 220 210 200 190 185 175 165 155
320 330 310 300 290 280 270 260 255 245 235 225 215 205 195 185 175 165 155
325 335 315 305 295 285 275 265 255 245 235 230 220 210 200 190 180 170 160
330 340 320 310 300 290 280 270 260 250 240 230 220 210 200 190 180 170 160
335 345 325 315 305 295 285 275 265 255 245 235 225 215 205 195 185 175 165
340 350 330 320 310 300 290 280 270 260 250 240 230 220 205 195 185 175 165
345 355 335 325 315 305 295 285 275 260 250 240 230 220 210 200 190 180 170
350 360 340 330 320 310 300 285 275 265 255 245 235 225 215 205 195 180 170
355 365 345 335 325 310 300 290 280 270 260 250 240 225 215 205 195 185 175
360 370 350 340 330 315 305 295 285 275 265 250 240 230 220 210 200 185 175
365 375 355 345 330 320 310 300 290 275 265 255 245 235 225 210 200 190 180
370 380 360 350 335 325 315 305 290 280 270 260 250 235 225 215 205 190 180
375 385 365 355 340 330 320 310 295 285 275 265 250 240 230 220 205 195 185
380 390 370 355 345 335 325 310 300 290 275 265 255 245 230 220 210 200 185
385 395 375 360 350 340 325 315 305 295 280 270 260 245 235 225 210 200 190
390 400 380 365 355 345 330 320 310 295 285 275 260 250 240 225 215 205 190
395 405 385 370 360 350 335 325 310 300 290 275 265 255 240 230 215 205 195
400 410 390 375 365 350 340 330 315 305 290 280 270 255 245 230 220 210 195
405 415 395 380 370 355 345 330 320 310 295 285 270 260 245 235 225 210 200
410 420 400 385 375 360 350 335 325 310 300 285 275 260 250 240 225 215 200
415 425 405 390 380 365 355 340 330 315 305 290 280 265 255 240 230 215 205

How to use
To find the correct loads for your lifts: Find your 1 rep max on the left, follow that line across
until the set and rep scheme is met. Ex. If your 1 rm is 300 lbs with a 3x5 scheme the load
would be 245.

Table 2

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 vdot 5 mile time E pace T Pace I pace
34.54 45:00 11:25 09:13 08:29
35.08 44:25 11:17 09:06 08:23
35.86 43:36 11:06 08:57 08:14
36.62 42:50 10:55 08:48 08:06
37.41 42:04 10:44 08:39 07:58
38.17 41:21 10:34 08:31 07:50
38.95 40:39 10:24 08:22 07:43
39.72 39:59 10:14 08:15 07:35
40.49 39:20 10:05 08:07 07:28
41.27 38:42 09:56 08:00 07:21
42.04 38:06 09:48 07:52 07:15
42.81 37:31 09:39 07:46 07:09
43.58 36:57 09:31 07:39 07:02
44.36 36:24 09:23 07:32 06:56
45.13 35:52 09:15 07:26 06:51
45.88 35:22 09:08 07:20 06:45
46.66 34:52 09:01 07:14 06:40
47.43 34:23 08:54 07:09 06:35
48.19 33:55 08:47 07:03 06:29
48.96 33:28 08:40 06:58 06:24
49.74 33:01 08:34 06:52 06:20
50.52 32:35 08:27 06:47 06:15
51.26 32:11 08:22 06:43 06:10
52.05 31:46 08:15 06:38 06:06
52.79 31:23 08:10 06:33 06:02
53.56 31:00 08:04 06:28 05:57
54.31 30:38 07:59 06:24 05:53
55.09 30:16 07:53 06:20 05:49
55.85 29:55 07:48 06:16 05:46
56.62 29:34 07:43 06:11 05:42
57.38 29:14 07:38 06:07 05:38
58.12 28:55 07:33 06:04 05:35
58.88 28:36 07:29 06:00 05:31
59.65 28:17 07:24 05:56 05:28
60.41 27:59 07:19 05:52 05:24
61.18 27:41 07:15 05:49 05:21
61.92 27:24 07:11 05:45 05:18
62.68 27:07 07:06 05:42 05:15
63.41 26:51 07:02 05:39 05:12
64.21 26:34 06:58 05:35 05:09

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