MARSOC Physical Fitness Preparation Plan?

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aceprospect

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I originally submitted a LAT MOVE package for RECON 0321 and it was sent back by HQMC, it stated that the SNM would be accepted into MARSOC pending assessment and selection and completion of SNM current deployment. Attached to the LAT MOVE package was included a 5 week training program. This program gave a day by day basis of ruck marches and other physical training suggestions to use before attending the 3 week course. I have tried to search for this program for several hours on google and also search for the MARSOC order attached to my package but have had no luck in finding either. I am aware that their was a MARADMIN around march that came out, but they attached to my package a MCO that was dated JUNE 07 and it outlined some very key points about MARSOC that I can't find anywhere on the web. Ive searched usmc.mil up and down and google for hours.

To break it down, if you have any knowledge of the following it would be greatly appreciated if you can provide it?

Since I am an air control operator by trade (mos 7234) and have no infantry training, will I attend infantry school after I attend MARSOC 3 week course?

If i don't pass the marsoc 3 week course will i be sent back to my MOS ?

And does anyone know where to find the marsoc order or PT training plan online?

These are all questions that even my knowledgeable career retention specialist couldn't answer.

THANKS!
 
The MARSOC PAO is a member here, MAJ "Hap" Gilmore. Go down two threads to a "Need Advice from guys....." and it outlines some of the pipeline. Or do a search for "Gilmore" and you'll find the threads he has posted in. Military customs and courtesies do apply here so address him accordingly if you have any questions. While not a Marine I've found him to be a thoroughly knowledgeable guy willing to help answer almost any question posed here. I consider him an asset to this board.
 
yes I have noticed he has posted in here and I wasn't sure out to directly address him. Customs and courtesies are of no problem on this end.
 
I'm sure he'll be along next week to help with any your Q's. He checks in quite regularly.
 
The quick answers.

No you will not have to go through SOI.

Not sure about MARSOC but I know at Battalion as long as you weren't cheesedicking and giving 100% they'll keep you around until you pass ( To a certain point).

PT wise the only thing you need to know is get your boots and uts, a ruck with a 50-60 pound sand bag and run. When you think you've ran far enough run some more. I would suggest that you be able to do at least 8 miles fairly easy, and work up to 12 if you have enough time. Once you get use to just the ruck throw on your LBV with four quarts of water and if you can grab a rubber rifle.

You also want to make sure your fast without the ruck, if you can't run your 3 miles in 18 min work on it. Because you won't be able to run that fast once your legs feel like jelly from swimming all day. Try to get up to at least 8 miles. For both the ruck runs and regular runs if your at Pendlton make sure your incorporating some hills in there they'll make you stronger.

Swim, swim, swim. I don't know how good you are in the water, but the number one thing that dropped people was the pool and the ocean. Everything you do in the pool do it with camies and no boots, because thats how you will do it in training. Make sure you can easily tread water for 30 mins at a minimum, work up to swimming 1000m with camies, 1500 to 2000 without camies. If you have never used fins before you may want to invest in a pair and some booties. I can't say for MARSOC but I think the time for Battalion and Force was 2000m in the ocean in under 55 min, with 40 to 45 being about average. This time is with camies, a rifle and towing your ruck behind or in front of you. Obviously you can't swim in the ocean by yourself for saftey reasons, and trying to use a ruck in the pool is frustrating so for now just work with the fins and camies.

Also make sure you have a good pair of running boots, yeah thats right running boots. You want boots that have good cushion and are light, but make sure you break them in before you start running in them.

Make sure you get some protien and some glutamine. The protien will help you build muscle and the glutamine will help you recover. Trust me your body has never felt as bad as its going to.

I'll put a suggested program up in a second.
 
Mon

See where your at go to a pool, preferably a training tank as the regular pools don't like to let you do certain things. The pool portion will be done in camies no boots

1. Try to swim 25 meters underwater on one breath. (The deeper you go the easier it is, meaning don't go a foot under the water you probably won't make it. Also don't push it if your by your self you can black out if you push for to much to soon remember its just to see where your at)

2. While in the water dive down 15ft and retrieve a rubber rifle or something of equal weight, bring it to the surface and tread water with it out of the water for 10 seconds.

3. Tread water for 30 mins.

4. Swim 500m in under 15mins.

Right after this change over and run a PFT. You should be able to score at least a 225, but eventually you want a 300. After the PFT do a 3 mile ruck. Don't worry about time right now just see if you can do it. Work up to a 5 mile ruck. Just keep repeating on mondays until you go to training

Tues.

Run, swim, Run

Week 1
1.5 mile run, 500m swim, 1.5 mile run

Week 2
2 mile run, 1000m swim, 2mile run

Week 3
2.5 mile run, 1500m swim, 2.5 mile run

This is done back to back and for time, so change over as fast as you can and time the whole event. This way you can track your progress. You can do back stroke, side stroke, breast stroke, or crawl stoke. But focus on breast and crawl as they are the fastest. You want to keep increasing the distances as I did above. Depending on your athletic ability you may be able to do more or less. Just do what you can and don't cheat your self.

Wed.
Week 1
3 mile run and 20 minutes pool Aerobics.

Week 2
4 mile run and 25 minutes pool Aerobics

Week 3
5 mile run and 30 minutes pool Aerobics

Pool Aerobics is where you jump in swim 25 meters with a certain stoke, and then get out and do pushups, flutterkicks, dips on the side of the pool, jumping jack etc. You can mix it up however you want but make sure your pushing yourself. Keep extending your distances same as the above.

Example:

25m Crawl stroke
15 push ups
25m breast stroke
20 flutter kicks
25m frog kick only no arms
10 dips on the side of the pool
25m underwater cross over
20 jumping jacks
25m side stroke keeping a rifle out of the water
15 push ups
etc.


Thurs

Week 1
O course 5 times
500 yard fin

Week 2
O course 7 times
1000 yard fin

Week 3
O course 10 times
1500 yard fin

Fri
Week 1
3 mile ruck run

Week 2
4 mile ruck run

Week 3
5 mile ruck run

Sat and Sun rest


This is just a template and you can change the distances or reps as you need to, but this is what we used during my time at 1st as a cadre to get guys ready for BRC, well minus a few things. We had all day to train them up, you only have your down time so I cut a lot of stuff out. Obviously make sure your drinking plenty of water, meaning you should have a gallon jug with you all day and be refiling frequently. Strech before after and at night and in the morning. If you drink or smoke cut them both until your DONE with training. I know this may seem like a lot but keep in mind some of the guys you will be in trainin with are already 0321's and their friday PT sessions consist of a 8 to 12 mile ruck run to the ocean, followed by a 2km fin in the ocean finished up with the return 8 to 12 mile ruck run back. These are also some of your instructors so be prepared.

One more thing if your land nav is rusty start studying. I'm sure there will be land nav training envolved but it never hurts to be prepared.

Hope this helps.
 
Best Bet is to Contact MARSOC R&S Team

aceprospect said:
I originally submitted a LAT MOVE package for RECON 0321 and it was sent back by HQMC, it stated that the SNM would be accepted into MARSOC pending assessment and selection and completion of SNM current deployment. Attached to the LAT MOVE package was included a 5 week training program. This program gave a day by day basis of ruck marches and other physical training suggestions to use before attending the 3 week course. I have tried to search for this program for several hours on google and also search for the MARSOC order attached to my package but have had no luck in finding either. I am aware that their was a MARADMIN around march that came out, but they attached to my package a MCO that was dated JUNE 07 and it outlined some very key points about MARSOC that I can't find anywhere on the web. Ive searched usmc.mil up and down and google for hours.

To break it down, if you have any knowledge of the following it would be greatly appreciated if you can provide it?

Since I am an air control operator by trade (mos 7234) and have no infantry training, will I attend infantry school after I attend MARSOC 3 week course?

If i don't pass the marsoc 3 week course will i be sent back to my MOS ?

And does anyone know where to find the marsoc order or PT training plan online?

These are all questions that even my knowledgeable career retention specialist couldn't answer.

THANKS!
Click to expand...

Marine --

In general, your best bet will be to get in touch with MARSOC's Recruiting & Screening Team. Contact info for both coasts is available at the bottom of the page at www.marsoc.usmc.mil/recruiting.

The attached doc should be useful for your specific questions about fitness prep.

Semper Fidelis!
Maj. Gilmore
 

Attachments

Remeber what is published is a min of what is expected.


As in ARC/ BRC or what ever it is called now days... I would start wearing your Ruck. Min weight at 1st, then add weight daily to get use to the weight. It will help with strength with your legs.

Work out hard, but don't push it and get hurt. When I ran BRIT/RIP Platoons I saw a many Great Marines not be able to pass because they got hurt.

I will not wish you luck. luck has nothing to do with this.

Do WELL.

Semper Fi.

TAR OUT!!!
 
I know this may seem like a lot but keep in mind some of the guys you will be in trainin with are already 0321's and their friday PT sessions consist of a 8 to 12 mile ruck run to the ocean, followed by a 2km fin in the ocean finished up with the return 8 to 12 mile ruck run back. These are also some of your instructors so be prepared.
Click to expand...


Motivating!






Non-PC ("Old" Corps) Running Cadence

A One, Two, Three, Four...

Every Night I pray for war

A Five, Six, Seven Eight...

Kill and burn and mutilate.

A nine, ten, eleven, twelve,

Send those bastards* straight to hell!

A lo right-a-left-right

Lefty-right a left right

Lo right a left right

We love to double time!

We do it all the time.


* can substitute favorite expletive here
 
Just curious about the 500m swim portion of the assesment... Do you have to swim a certain style stroke or is it up to you? Also, any other tips for the 25 underwater swim portion as well. Appreciate your time...
 
ah yes.... I miss those days.... good PT.

Good luck..... make darn sure you are comfortable in the water.
 
lionheart said:
Just curious about the 500m swim portion of the assesment... Do you have to swim a certain style stroke or is it up to you? Also, any other tips for the 25 underwater swim portion as well. Appreciate your time...
Click to expand...

Back in the day....

The strokes had to be one of the acceptable techniques (freestyle, breast, side..... I think back-stroke was a no-go for this portion).

As for the cross-overs (25m underwater)..... get in a pool at practice them.
Practice them when you are fatigued.
Be prepared to do "many" of them.
 
we will do flutter kicks, this is a 4 count exercise. I will count the cadence, you count the repitition.... we will do "all" of them... BEGIN....

reminds me of corps school, ha...
 
aceprospect said:
And does anyone know where to find the marsoc order or PT training plan online?
Click to expand...
This is the one that I found online and I BELIEVE it was posted in the Marine Corps Times as well. They said that this is suppose to prepare Marines for the physical aspects of MARSOC A&S (I am not MARSOC, just something I found, so I have NO idea how much it would actually prepare you):

Week 1
Sun - Stretch & hydrate
Mon -3 mi run -Short Card x 1
Tue -Swim 300m -15 min Tread (3x 5min.)
Wed -Run 5 x 400m at mile pace -Short Card x 1
Thur -3 mi hike (1hr or less) -Asses feet/gear
Fri -Short Card x 1
Sat -4 mi hike (1:20 or less) -Asses feet/gear

Week 2
Sun - Rest, Stretch, hydrate & Recover
Mon -4 mi run -Short Card x 1
Tue -Swim 300m -15 min Tread (10+5 min)
Wed -Run 6 x 400m at mile pace -Short Card x 1
Thur -5 mi hike (1:40 or less) -Asses feet/gear
Fri -Short Card x 1
Sat -6 mi hike (2hrs max) -Asses feet/gear

Week 3
Sun - Rest, Stretch, hydrate & Recover
Mon -5 mi run -Short Card x 1
Tue -Swim 5x100m max effort -15 min Tread
Wed -Run 7 x 400 at mile pace -Short Card x 1
Thur -5 mi hike (Goal of 1:20 or less)
Fri -Short Card x 2
Sat -8 mi hike (2:40 max)

Week 4
Sun - Rest, Stretch, hydrate & Recover
Mon -6 mi run -Short Card x 1
Tue -Swim 500m -15 min Tread
Wed -Run 8 x 400 at mile pace -Short Card x 1
Thur -5 mi hike (Goal of 1:15)
Fri -Short Card x 2
Sat -10 mi hike (3:20 max)

Week 5
Sun - Rest, Stretch, hydrate & Recover
Mon -3 mi run -Short Card x 1
Tue -5 mi hike
Wed -Max effort PFT -Swim 300m -15 min Tread
Thur - Rest, Stretch, hydrate & Recover
Fri -Short Card x 2
Sat -5 mi hike (Goal of 1:10)

Week 6
Sun - Rest, Stretch, hydrate & Recover
Mon -6 mi run @ max effort -Short Card x 1
Tue -Swim 500m -15 min Tread
Wed -Run 10 x 400 at mile pace -Short Card x 1
Thur -5 mi hike (Goal of 1:10)
Fri -Short Card x 2
Sat -12 mi hike (4:00 max)

Week 7
Sun - Rest, Stretch, hydrate & Recover
Mon -3 mi run -Short Card x 1
Tue -Swim 5 x100m hard -15 min Tread
Wed -Run 11 x 400 at mile pace -Short Card x 1
Thur -5 mi hike (Goal of 1:10)
Fri -Short Card x 2
Sat -5 mi hike (Goal of 1:10)

Week 8
Sun - Rest, Stretch, hydrate & Recover
Mon -6 mi run -Short Card x 1
Tue - Rest, Stretch, hydrate & Recover
Wed -Max effort PFT -Swim 300m -15 min Tread
Thur - Rest, Stretch, hydrate & Recover
Fri -Short Card x 2
Sat -12 mi hike (Goal of 3:30)

Week 9
Sun - Rest, Stretch, hydrate & Recover
Mon -6 mi run at race pace
Tue -Swim 500m -15 min Tread
Wed -Run 10 x 400 at mile pace -Short Card x 1
Thur -5 mi hike (Goal of 1:10)
Fri -Short Card x 2
Sat -14 mi hike (4:40 max, set your own goal)

Week 10
Sun - Rest, Stretch, hydrate & Recover
Mon -3 mi run to loosen up -Short Card x 1
Tue -Swim 300m -15 min Tread
Wed -Run 6 x 400 at mile pace -Short Card x 1
Thur -5 mi hike without a pack
Fri -Short Card x 1
Sat -5 mi hike without a pack

The SHORT Card
1. 30 Push Ups
2. 30 Air Squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills (stretch/relax)
6. 30 Push Ups
7. 30 Mountain Climbers
8. 30 Flutter Kicks
9. 10 Burpees
10. 10 Cherry Pickers (stretch/relax)
11. 30 Push Ups
12. 30 Star Jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain Breakers (stretch/relax)
16. 30 Push Ups
17. 30 Lunges
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Trunk Twists (stretch/relax)
21. 3 max sets of dead hang pull ups
 
Hitman2/3 said:
Mon
I know this may seem like a lot but keep in mind some of the guys you will be in trainin with are already 0321's and their friday PT sessions consist of a 8 to 12 mile ruck run to the ocean, followed by a 2km fin in the ocean finished up with the return 8 to 12 mile ruck run back. These are also some of your instructors so be prepared.
Click to expand...

I got a little worn out just from reading that.
Your routine is definitely a lot more demanding than the one that I was able to find....since you have the experience and first hand knowledge, I'd try to work myself up to that caliber.

Thanks for posting it.
 
Hitman2/3 said:
Mon

See where your at go to a pool, preferably a training tank as the regular pools don't like to let you do certain things. The pool portion will be done in camies no boots

1. Try to swim 25 meters underwater on one breath. (The deeper you go the easier it is, meaning don't go a foot under the water you probably won't make it. Also don't push it if your by your self you can black out if you push for to much to soon remember its just to see where your at)

2. While in the water dive down 15ft and retrieve a rubber rifle or something of equal weight, bring it to the surface and tread water with it out of the water for 10 seconds.

3. Tread water for 30 mins.

4. Swim 500m in under 15mins.

Right after this change over and run a PFT. You should be able to score at least a 225, but eventually you want a 300. After the PFT do a 3 mile ruck. Don't worry about time right now just see if you can do it. Work up to a 5 mile ruck. Just keep repeating on mondays until you go to training

Tues.

Run, swim, Run

Week 1
1.5 mile run, 500m swim, 1.5 mile run

Week 2
2 mile run, 1000m swim, 2mile run

Week 3
2.5 mile run, 1500m swim, 2.5 mile run

This is done back to back and for time, so change over as fast as you can and time the whole event. This way you can track your progress. You can do back stroke, side stroke, breast stroke, or crawl stoke. But focus on breast and crawl as they are the fastest. You want to keep increasing the distances as I did above. Depending on your athletic ability you may be able to do more or less. Just do what you can and don't cheat your self.

Wed.
Week 1
3 mile run and 20 minutes pool Aerobics.

Week 2
4 mile run and 25 minutes pool Aerobics

Week 3
5 mile run and 30 minutes pool Aerobics

Pool Aerobics is where you jump in swim 25 meters with a certain stoke, and then get out and do pushups, flutterkicks, dips on the side of the pool, jumping jack etc. You can mix it up however you want but make sure your pushing yourself. Keep extending your distances same as the above.

Example:

25m Crawl stroke
15 push ups
25m breast stroke
20 flutter kicks
25m frog kick only no arms
10 dips on the side of the pool
25m underwater cross over
20 jumping jacks
25m side stroke keeping a rifle out of the water
15 push ups
etc.


Thurs

Week 1
O course 5 times
500 yard fin

Week 2
O course 7 times
1000 yard fin

Week 3
O course 10 times
1500 yard fin

Fri
Week 1
3 mile ruck run

Week 2
4 mile ruck run

Week 3
5 mile ruck run

Sat and Sun rest


This is just a template and you can change the distances or reps as you need to, but this is what we used during my time at 1st as a cadre to get guys ready for BRC, well minus a few things. We had all day to train them up, you only have your down time so I cut a lot of stuff out. Obviously make sure your drinking plenty of water, meaning you should have a gallon jug with you all day and be refiling frequently. Strech before after and at night and in the morning. If you drink or smoke cut them both until your DONE with training. I know this may seem like a lot but keep in mind some of the guys you will be in trainin with are already 0321's and their friday PT sessions consist of a 8 to 12 mile ruck run to the ocean, followed by a 2km fin in the ocean finished up with the return 8 to 12 mile ruck run back. These are also some of your instructors so be prepared.

One more thing if your land nav is rusty start studying. I'm sure there will be land nav training envolved but it never hurts to be prepared.

Hope this helps.
Click to expand...
So, i am going to start doing this....
 

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