(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.

$150

Get (PFT / CFT) 10-Week Prep Program

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.

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.

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.

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.

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

App Direct Messenger

Any questions, message me through the app, and I will provide guidance.

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for marines of any fitness level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Developed Specifically for the PFT/CFT

This program was engineered specifically for the demands, unique to the combat fitness test.

Committed Teammates

It's part of your promotion score. Why leave it to chance. Get your battle buddies onboard and ace the test together.

Delivered through TrainHeroic

App features a digital training log, exercise demonstrations, and access to your coach.

Equipment

Required

Base Fitness Facility

Sample Week

Week 1 of 10-week program

Monday

Entry Testing Day 1

Pillar / Movement Prep

Session Warmup

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

Run

1 x 3

Pull-Up

1 x MAX

Push-Up

1 x MAX

Trap Bar Deadlifts

6 x 3

Broad Jumps

2 x 2

Plank

1 x 5:00

Recovery

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

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.

100 m Sprint

Sled Push

1 x 40

Burpee

1 x MAX @ 60

5/10/5 Shuffle

3 x 1

Med Ball Vertical Throw

2 x 2

DB Farmer's Walk

1 x 100

Recovery