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.
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
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
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.
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