A&S
Fitness Preparation
Follow our 10-week guide to help you physically prepare for Assessment & Selection.
Prepare for Success
Fitness preparation is key to succeeding in Assessment & Selection. In addition to physical strength, you must also possess the mental focus and unconquerable spirit necessary to persevere under the extreme stress of a high operational tempo and asymmetric warfare.
This program is focused on the physical fitness portion of this ideology: improving physical performance through training and nutrition. It will help prepare you for the physical aspects of the Assessment and Selection process.
In addition to preparing candidates for the rigors of Phases I and II of A&S, this 10-week program prepares candidates for the following three fitness tests:
The Marine Forces Special Operations Command In Test
The United States Marine Corps Modified Intermediate Level Swim Test
The United States Marine Corps Special Operations Command Assessment & Selection Ruck Movement Standards
Assessment & Selection is a rare opportunity.
Make sure you’re prepared for it.
This fitness guide is broken down into four main sections and provides photographs and descriptions of exercises used at MARSOC. It is designed to prepare candidates for the physical aspects of Assessment and Selection. Upon arriving at A&S, candidates are expected to have completed this 10-week program.
A warm-up that prepares your body for movement, training, and performance. It boosts your heart rate, increases blood flow to the muscles, and elevates your core temperature.
Ankles-Hips-Shoulders
Hip Bridge
Elbow Push-Ups
Bird Dog
Frog Squats
World’s Greatest Stretch
Inchworm
Walking High Knees
Walking Quads Pulls
Cradles
Backwards Hamstring
High Knees
Butt Kicks
Exercises designed to develop muscular tone and promote physical well-being, relying heavily on body weight with minimal equipment requirements.
Forward Plank
Side Plank
Flutter Kicks
Push-Ups
Lunges with Counter Rotation
Frog Squats
Ammo Can Push Press
Ammo Can Thruster
Ammo Can Front Squats
Air Squats
Burpees
Skaters
Dumbbell Get-Ups
Sandbag Get-Ups
Tire Flips
20-Meter High Crawl
Pull-Ups
Farmer’s Carry
Partner Drags
Walking Ammo Can Lunge
Broad Jumps
Hand Release Push-ups
Knees to Elbows
USMC Crunches
Walking Lunges
Mountain Climbers
Running
Swimming
Treading Water
Rucking
Activities that increase the body’s ability to recover faster, in order to maximize the gains achieved through performance training.
Calf
Hamstring
IT Band
Groin
Quadriceps
Triceps
Rotator Cuff
Quadruped Thoracic Spine
Middle Back
Glute
Upper Back
Lats
Hip External Rotator
Hip Flexor
Hip Adductor
Guidelines that help you select the right foods and beverages for optimum physical performance.
Nutrition
Hydration
Foot Care
Recovery
Download the fitness preparation guide and start training today.
