(PFT / CFT) 10-Week Prep Program

Aesthetic Athletes

Tactical / Military, Strength & Conditioning
Coach
John Fasulo

The PFT/CFT Prep Program is a 10-week tactical training system designed to maximize your strength, speed, and endurance for peak performance for the annual USMC physical fitness test and combat fitness test. Built around combat-specific energy system development and strategic strength training, this program ensures you’re not just prepared—but dominant. With a data-driven training log, progressive sprint work, and targeted conditioning, you’ll develop the explosive power, resilience, and stamina needed to crush your PFT/CFT and advance your career. Train smarter, perform stronger, and own your next test.

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Strength & Power
Build explosive upper and lower body strength with a structured strength & conditioning approach tailored for CFT-specific tasks like the Ammo Can Lift and Maneuverer Under Fire portions of the CFT.
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Movement Skills Training
Develop faster acceleration, top-end speed, and agility through Max Aerobic Speed (MAS) intervals and combat-specific sprint progressions designed to improve performance in your PFT and the maneuverability under fire event.
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Peak Anaerobic & Aerobic Conditioning
Train both short-burst combat fitness and endurance for the 3-mile run, ensuring superior anaerobic capacity for rapid movements and aerobic efficiency to sustain high performance.
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Combat-Tested Programming
Mimic real-world PFT/CFT demands with tactical drills, sled pushes, farmer carries, and loaded movements, so you’re training like you fight and performing at your best when it counts.
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Track Progress & Eliminate Guesswork
With a custom digital training log, you’ll measure improvements, fine-tune performance, and hit peak fitness just in time for test day—ensuring you step in confident and leave victorious.
Features
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App Direct Messenger
Any questions, message me through the app, and I will provide guidance.
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for marines of any fitness level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Developed Specifically for the PFT/CFT
This program was engineered specifically for the demands, unique to the combat fitness test.
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Committed Teammates
It's part of your promotion score. Why leave it to chance. Get your battle buddies onboard and ace the test together.
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Delivered through TrainHeroic
App features a digital training log, exercise demonstrations, and access to your coach.
Equipment
Required
Base Fitness Facility
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Sample Week
Week 1 of 10-week program
Monday
Entry Testing Day 1

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff

B

Run

1 x 3

C1

Pull-Up

1 x MAX

C2

Push-Up

1 x MAX

D

Trap Bar Deadlifts

6 x 3

E

Broad Jumps

2 x 2

F

Plank

1 x 5:00

Recovery

G

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpian Stretches 7.1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Wednesday
Entry Testing Day 2

Pillar / Movement Prep

A

Session Warmup

Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff 400m jog to warmup, make sure your 100% good to go before sprinting.

B

100 m Sprint

C

Sled Push

1 x 40

D

Burpee

1 x MAX @ 60

E

5/10/5 Shuffle

3 x 1

F

Med Ball Vertical Throw

2 x 2

G

DB Farmer's Walk

1 x 100

Recovery

H

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpian Stretches 7.1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Coach
coach-avatar John Fasulo

MS, CSCS, EXOS, USAW, USATF, FRC Former Marine with 10 years of coaching experience, 20 years of training experience for sports/event prep. S&C Coach for USMC MCRD San Diego Depot.

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Own Your Test. Own Your Performance

Don’t just pass—dominate. This program builds the strength, speed, and endurance you need to crush your PFT/CFT and set yourself apart. Train smarter. Perform stronger. Execute with confidence.

Get (PFT / CFT) 10-Week Prep Program
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(PFT / CFT) 10-Week Prep Program