USCG Boat Crew PFT Training Plan - Mountain Tactical Institute

Description

The following 6-week training plan is designed to train specifically for the U.S. Coast Guard Boat Crew Physical Fitness Test (PFT). This program is “sport-specific” with the sole objective of improving your score on the USCG Boat Crew PFT.

This plan was created September, 2025

USCG Boat Crew PFT Events:

1.) Max Rep Push Ups in 1 Minute

On all fours, place hands approximately shoulder width apart and positioned directly beneath the shoulders.
Extend the legs straight back, supported by the balls of the feet. Keep the torso in a straight line.
Smoothly bend the elbows and lower the body as a unit, then push back up. Arms should be fully extended without locking the elbows.
For a proper push-up to be completed, lower the body until the chest is within one fist distance of the deck, and then return to the up position.

2.) Max Time Forearm Plank

Form: Begin in the push-up position with feet hip-width apart. Elbows should be bent and lowered to the ground so that the forearms are lying flat on the ground. Elbows should be aligned below the shoulders with forearms parallel to the body at about shoulder-width distance. Hands must be on the ground, either in fists with the pinky side of the hand touching the ground or lying flat with palms down. Hips should be lifted off the ground with feet flexed and the bottom of the toes on the ground. The back, buttocks, and legs shall be straight from head to heels and must remain so throughout the test. Toes, forearms, and fists or palms shall remain in contact with the floor, not a wall or other vertical support surface. The exercise is ended if the athlete: (1) touches the floor with any part of the body except the elbows, forearms, fists/palms, and toes, (2) raises one or both feet or hands off the floor, or (3) fails to maintain the back, buttocks, and legs in a straight line from head to heels.Strategy: Over-flexing the core and lats during the Front Plank will wear you out faster. Contract those muscles just enough to maintain a straight midline, and try to relax your neck and legs. Time seems to go enter a different and slower domain when holding a Front Plank position. Put a happy thought or song in your head to keep your mind off the suck

3.) 1.5 Mile Run for time *OR* 2,000m Row for time *OR* 12 Minute Swim – you get to choose the endurance event

For the swim, you may use whichever stroke desired.

FITNESS STANDARDS:

Coast Guard Military fitness standards

WEEKLY SCHEDULE

Week 1, 3, and 6:

Monday: (AM) PFT, (PM) Push Ups, Plank
Tuesday: Endurance Intervals
Wednesday: Push Ups, Plank
Thursday: Endurance Intervals
Friday: Push Ups and Plank, Aerobic Base

Week 2, 4, and 5:

Monday: Push Ups, Plank, Endurance Intervals
Tuesday: Endurance Intervals
Wednesday: Push Ups, Plank
Thursday: Endurance Intervals
Friday: Push Ups, Plank, Aerobic Base

PROGRAMMING FREQUENCY AND TESTING

You will complete 3 USCG Boat Crew PFTs throughout the training program. Record your scores in each tested element.
Complete five sessions per week for six weeks.
After finishing the USCG Boat Crew PFT Training Plan, give yourself time 2-3 days to recover before you take an official test.

REQUIRED EQUIPMENT

Stopwatch, preferably one that can record lap times.
Swimming Pool with known distance
Known distance run route or 400m track
Row Machine – Concept2 rower or equivalent C2-calibrated erg

COMMON QUESTIONS

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs/swim/row?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More Questions? Email: coach@mtntactical.com

DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

Required Equipment

Stopwatch, preferably one that can record lap times.
Swimming Pool with known distance
Known distance run route or 400m track
Row Machine - Concept2 rower or equivalent C2-calibrated erg

Sample Training

MONDAY

SESSION 1 (2-a-Day)
Obj: PFT Assessment #1

Warm up:
3 Rounds
5x Push-ups
10 Second Front Plank
Run 100m Or Row 100m Or Swim 100m
Instep Stretch
Lat + Pec Stretch

Training:
(1) Max Rep Push Ups in 60 Seconds
RECORD RESULTS

Rest for 3 Minutes

(2) Max Time for Front Plank
RECORD RESULTS

Rest for 3 Minutes

(3) ENDURANCE – CHOOSE ONE OF THE FOLLOWING TO COMPLETE
– Run 1.5 Miles For Time
RECORD RESULTS
– Row 2,000 Meters For Time
RECORD RESULTS
– Swim 12 Minutes For Distance in Meters – You may use whichever stroke desired
RECORD RESULTS

PM Session – Obj: Push Ups, Plank
(1) 6 Rounds, Every 75 seconds
30% Max Rep Push Ups from SESSION 1's PFT #1
Example: Say the athlete scored 35x Push-Ups on SESSION 1's PFT #1. 35x .3 = 10.8 or 11x (Round Up) Push-Ups. So, for Part (1) set a repeating, countdown timer to 75 seconds. On "Go" complete 11x Push-Ups as fast as possible. The faster you finish, the more rest you get before the next round begins. Complete 6 rounds total.

(2) 6 Rounds
30% of your Front Plank time from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .3 = 54 seconds. So each round you’ll do a 54 second plank, followed by a 30 second rest, for

(3) 1 Round
Foam Roll Complex

TUESDAY

SESSION 2
Obj: Endurance Intervals

Warm up:
3 Rounds
10x Squat
5x Push-ups
Run 200m or Swim 200m, or Row 200m
Instep Stretch
Lat + Pec Stretch

Training:
CHOOSE THE ENDURANCE EVENT YOU WILL BE COMPLETING FROM THE FOLLOWING:

(1) 3 Rounds
Run 800m at your "800m Interval Pace"
Rest 6 Minutes between efforts
Running Calculator
Run 800m at your "800m Interval Pace" using your SESSION 1, 1.5 mile run finish time and the MTI Run Calculator

(2) 4 Rounds
Row 500m @ the "500m Interval Pace" using the MTI Row Interval Calculator and results from SESSION 1's 2,000m row Assessment
Rest for 4 Minutes
Row Interval Calculator

(3) Swim 500m For Time – You may use whichever stroke desired

WEDNESDAY

SESSION 3
Obj: Push Ups, Plank

Warm up:
3 Rounds
10x Push-ups
10 Second Front Plank
Instep Stretch
Lat + Pec Stretch

Training:
(1) 6 Rounds, Every 75 seconds
30% Max Rep Push Ups from SESSION 1's PFT #1
Example: Say the athlete scored 35x Push-Ups on SESSION 1's PFT #1. 35x .3 = 10.8 or 11x (Round Up) Push-Ups. So, for Part (1) set a repeating, countdown timer to 75 seconds. On "Go" complete 11x Push-Ups as fast as possible. The faster you finish, the more rest you get before the next round begins. Complete 6 rounds total.

(2) 6 Rounds
30% of your Front Plank time – from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .3 = 54 seconds. So each round you’ll do a 54 second plank, followed by a 30 second rest, for

(3) 2 Rounds
Floor Slide
Hip Flexor Stretch

THURSDAY

SESSION 4
Obj: Endurance Intervals

Warm up:
3 Rounds
10x Squat
5x Push-ups
Run 200m or Swim 200m, or Row 200m
Instep Stretch
Lat + Pec Stretch

Training:
CHOOSE THE ENDURANCE EVENT YOU WILL BE COMPLETING FROM THE FOLLOWING:

(1) 4 Rounds
Run 800m at your "800m Interval Pace"
Rest 6 Minutes between efforts
Running Calculator
Run 800m at your "800m Interval Pace" using your SESSION 1, 1.5 mile run finish time and the MTI Run Calculator

(2) 2 Rounds
Row 1,000m @ the "1,000m Interval Pace" using the MTI Row Interval Calculator and results from SESSION 1's 2,000m row Assessment
Rest for 6 Minutes
Row Interval Calculator

(3) Swim 1500m For Time – You may use whichever stroke desired

FRIDAY

SESSION 5
Obj: Push Ups, Plank, Aerobic Base

Warm up:
3 Rounds
10x Push-ups
10 Second Front Plank
Run 200m Or Swim 200m Or Row 200m
Instep Stretch
Lat + Pec Stretch

Training:
(1) 6 Rounds, Every 75 seconds
35% Max Rep Push Ups from SESSION 1's PFT #1
Example: Say the athlete scored 35x Push-Ups on SESSION 1's PFT #1. 35x .3 = 10.8 or 11x (Round Up) Push-Ups. So, for Part (1) set a repeating, countdown timer to 75 seconds. On "Go" complete 11x Push-Ups as fast as possible. The faster you finish, the more rest you get before the next round begins. Complete 6 rounds total.

(2) 6 Rounds
35% of your Front Plank time – from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .35 = 63 seconds. So each round you’ll do a 63 second plank, followed by a 30 second rest, for 6 Rounds

(3) CHOOSE THE ENDURANCE EVENT YOU WILL BE COMPLETING FROM THE FOLLOWING:
– Run 3 Miles at an Easy Pace
"Easy" = You can speak in full sentences
– Row 6,000 Meters at an Easy Pace
"Easy" = You can speak in full sentences
– Swim 1200 Meters at an Easy Pace – Use the same stroke as your assessment
"Easy" = You can speak in full sentences

(4) 2 Rounds
5x Shoulder Dislocates
Pigeon Stretch

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Questions?
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Common Questions

COMMON QUESTIONS:

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How is MTI programming different than CrossFit?
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You have a lot of competitors. Why should I choose MTI?
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What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.