How do Marines train for the CFT?
Every training day consists of a warmup, intense workout, and a cooldown. The equipment ideally includes a 35 pound ammo can, dumbbells, and a barbell. For your active recovery day, although a bike or elliptical is recommended, swimming or any other aerobic activity that is soft on your joints could work.
What is CFT training?
Over three days participants explore the Craniosacral Fascial system, learning gentle yet powerful techniques to facilitate fascial release. Participants will learn: History & theory of CFT. Anatomy structures of the Craniosacral Fascial System.
What does the Marine CFT consist of?
The CFT consists of three events: an 880-yard run, ammo can lifts, and maneuver under fire: 880-yard run: Run for 880 yards while wearing boots and camouflage uniform (pants and t-shirt). Ammo can lifts: Lift a 30-pound ammo can from the ground, over their heads as many times as they can in two minutes.
How long is the CFT course?
Run 880 yards (two laps around a track), simulating movement to contact in battle dress uniform, fast. Lift a 30-pound ammunitions can overhead from shoulder height for max reps for two minutes….Male/female ammo can lift standards (max/min)
| Female Marine Can Lift Standards/Age | ||
|---|---|---|
| 46-50 | 26 | 53 |
| 51+ | 6 | 44 |
What should I do before CFT?
Day 3
- Warmup.
- Ammo Can Lifts, Speed Sets. 5×25, rest 1-2 min. Complete as fast as possible.
- Incline Dumbbell Press. 4×15, working to 4×5. Your first week on the program, do 4 sets of 15 reps.
- Sprints. 2×800 yards, 5:00 rest.
- Feet-elevated Pushups. 50 pushups, minimal rest.
- Cool down.
How many days rest before a fitness test?
Start tapering off your routine four days prior to the test. You don’t want to push your body right before the test. Working out heavily during the three days prior to a strenuous test may reduce your performance significantly. Three days ahead of time, take a day off.
How can I improve my combat fitness?
Mixing calisthenics with weight training and following up with a variety of cardio options is a standard method that uses muscle stamina and endurance exercises to warm up, add weights for strength and power, and wraps up with a variety of cardio to focus on endurance, speed and agility.
What is best to eat before a fitness test?
Have a meal that contains a good portion of carbohydrates (salads, pasta products, rice and beans, etc.). This will provide the body with needed energy for the test. In the morning have a very light breakfast, such as a half or whole banana, some toast, and juice.
What happens if you fail a CFT event?
What happens if you fail the Marine CFT? If you fail the Marine CFT, you may retake the test. However, there are still consequences. The failed test remains a part of your fitness record even if you pass subsequent CFTs.