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Thanks to Candidate X who graduated in the summer of 2016 for this benchmark PFT workout. “There was a MARSOC Captain I met after graduating OCS and he took my OSS through, what he called, a good Benchmark PFT. I would have to agree. It’s very simple, but the cumulative loading effect is what makes this difficult.” Benchmark PFT 5 pull-ups (kip when you can … Continue reading Test Your Physical Fi
Thanks to Caleb Baker, experienced trainer and founder of DynamicU for authoring this post on training with Mother Nature. Coach Baker has trained military personnel from every branch, professional/collegiate athletes, general population, including people suffering from chronic diseases like MS. It’s that time of year again- where the cream rises to the top: the fitness cream. The next few months
The Muscular Endurance Course (MEC) is a workout candidates will complete 2-3 times during their time at OCS. Many other PT sessions will be similar to the MEC. Complete the circuit twice. Max effort. 1 min 30 seconds per exercise Mountain Climbers 100 Yard Sprint Push Ups 25 Yard Sprint Situps 50 Yard Sprint Lunges 25 Yard Sprint Overhead Press (should be close to 35 … Continue reading Test Your
Hikes (known as humps) at OCS are one of the more difficult training evolutions that candidates will face on Brown Field. Preparation There are a few ways that candidates can help themselves prepare for humps. Most humps will occur before a major evaluation such as the Leadership Reaction Course or Small Unit Leadership Evaluation. You will spend the night in the field before the training evolutio
By Kristen Schafer Let’s talk about Mental Toughness and running. If you’ve ever trained for a running event then you have probably heard of it before. At the Boston Marathon it is known as “heartbreak hill”, at the 25k national road racing championships it’s called “the green monster”, at the biggest road race in the U.S., Bloomsday, it’s called “Doomsday hill”, but most runners just … Continue r
The most common injuries at OCS which derail candidates’ performance are shin splints and foot blisters. A combination of excessive running and marching, sweaty or wet feet, and adjusting to combat boots lead to the perfect storm for blisters. Luckily there seems to be real progress made by science on solving this issue–pioneered by Standford scientists who work with runners covering over a marath
Many thanks to ArmstrongPullupProgram.com for the below workout, which may in fact be a worthy competitor of the Ultimate OCS Preparation Workout. Armstrong has excellent pullup programs for any experience level, and now with Armstrong 360, a legitimately comprehensive military fitness workout. “Lots of people exercise but aren’t really fit for much.” What does that mean? Well, runners have good c
Courtesy of Walk Like a Butterfly, this infographic should be very helpful for new runners, such as many candidates. Whether you are newcomer to running, an occasional weekend warrior who wants to complete his first 5K road race, or a veteran marathon runner seeking to break the 10K barrier in 40 minutes, or anywhere in between, you got to have the right pair of running shoes … Continue reading Up
Candidate Question I’m a rising sophomore in the NROTC program in addition to being an applicant for PLC as well (not currently on scholarship). This summer, one of my goals has been to gain around five pounds, while not losing any cardio. I’ve been doing a powerlifting program 3x per week and am just starting to use creatine. With this being said, I also want … Continue reading What’s the Best OC
Candidate Question I’m looking for specific goals to train for OCS. Not the minimum benchmarks or averages, but high goals which would prepare me fully for the physical challenges at OCS. Specifically things like How many pull-ups should I be able to do to excel and not worry? Push-ups? Planks? Run 3 miles? 1 mile? CFT score? Bench? Curl? And any other areas you feel … Continue reading Specific O
Courtesy of REI, this infographic should be very helpful for new runners, like many candidates. Much of OCS running is on trails, but they are almost paved they are so flat and beaten down. No need to go for heavy “trail running” shoes just for OCS. Much of the running is now in boots, anyhow. Obviously, running shoes are still important to your own PT … Continue reading How to Choose Running Shoe
This is a recommended modification for a female friend just looking to lose some weight for her wedding by using Marine Corps-style PT. Get some! Instead of PPPA, do a circuit of sets of pushups, crunches, overhead presses, and lastly pullups or curls. So try doing 10 (girl) pushups, 30 seconds rest, 20 crunches, rest, 10 overhead presses, and finishing with pullups or curls, just some … Continue
EXECUTION OF THE PFT Individual performance on each PFT event will be executed as follows: Pull-up The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are: (1) This is not a timed event. (2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout … Continue reading
Thanks to Lt Hee at USMCofficer.com for his great work and this guest post! Check out the most up-to-date information about his OCS and TBS experiences on his site. The most stressful aspect of preparing for OCS is doubting your ability to perform physically. Yes, there are a lot of physical events where you will be required to perform to a certain standard. The PFT and … Continue reading Guest Po
The Endurance Course is a 2.5 mile obstacle course through the beautiful woods of Quantico. And passing it in a time limit is a mandatory requirement for completing OCS. Check out this superb run-through of the OCS Obstacle Course and Endurance Course by our good friend and fellow Marine Tyler: Here’s how it works: First, candidates run the Obstacle Course (O-Course) in boots and utes … Continue r
I challenge all candidates to achieve these minimum benchmarks before getting to OCS, and using them as training goals. This will put you in decent standing, but not the top of your class if these are your max sets. MALE Pullups: Max set 18 Pushups: Max set 65 Run: 21:00 3-mile Run: 880 meter sprint in 3:15 in boots (2:45 running shoes) Flutterkicks: Max set 60 … Continue reading One Easy Cheat Sh
Your entire posture can be influenced just by your head position, which is why the PT reps at OCS will force you to look “up” while in the plank position. This same technique can be used to help maintain proper running form, as well. Avoid looking down at your feet while you run. Let your gaze stay at a natural level, scanning the horizon in … Continue reading Correct Your Running Form: Use Your H
Tactical Strength and Conditioning (TSAC) Conference The National Strength and Conditioning organization’s TSAC Program is an educational program designed specifically to optimize mission/job performance for tactical athletes and tactical facilitators. Dr. William Kraemer, PhD, CSCS,*D, FNSCA, and Tunde Szivak, MA, presented at the 2013 TSAC Conference on the integration of women into the world of
Q: Just starting the Armstrong Pullup Program. My max is already 20-25. Should I still start with bodyweight or should i add 5kg’s? A: Definitely add weight if you’re just going to stick with Armstrong. Great rule of thumb is to increase weight per rep if you can do over 12 reps a set. Increase the weight until you can’t quite get 8 reps per … Continue reading When Should I Add Weight to the Armst
Thanks to the great team over at Future Jarheads, especially on their newly revamped FutureJarheadFitness.com website, for this guest post. Quick Tips For Pullups Find a grip that is comfortable for you, you can do palms facing out, palms facing in, hands close together, or far apart, find what works best for you. Tilt your head back so that your chin extends into the air, … Continue reading How t
“ It doesn’t matter how slowly you go, as long as you don’t stop. ” — Confucius You’ve been hitting the gym every day… Yes.You’ve been eating healthier food… Check. You’ve been drinking more water and getting enough sleep… Si. You’re losing a ton of weight and getting in shape… No… Why not? Tip The First: Turn Up The Intensity Have you ever noticed how almost everyone … Continue reading Guest Po
This is a guest post from Chad Howse. Did you wake up with a pumpkin pie-induced hangover this morning, feeling more like a butterball than a man? You’re ready to slough off that tryptophan haze and get yourself moving again. You want to do a full body workout that’s really going to make your muscles burn. But maybe you’re a college student home for the holiday … Continue reading Burn Off That Pie
Thank you to Jason at Strength Running.com for this awesome guest post. Check out all the information from his team on their website. Hey, they’re the true professionals and we’re just jarheads.. Are you making these TOP mistakes that I see over and over again? Today I’ll show you how to fix them and start achieving more with your running – more PR’s, more weight … Continue reading Guest Post: 5 R
Three at home video workout series have exploded in popularity the last several years. Persuasive commercials for P90X, Insanity, and Rushfit bombard TV viewers of the OCS candidate demographic. Many candidates have used these programs before OCS to varying degrees of success, but have you ever seen an academic comparison of these programs and their claims? Now we have one, thanks to Fabio Comana,
In many ways, the Marine Corps is fifty years behind the times. The physical fitness habits of many young and old Marines are detrimental holdovers from a less enlightened time. Doing more harm than good, many such habits persist well beyond when science and professional sports have found safer, more efficient, or more effective training methods. A primary example is in stretching, especially befo
What is P90X? P90X is an extremely popular 90-day DVD workout program by the ageless, irrepressible Tony Horton. It consists of hour-long workouts emphasizing bodyweight exercises, pullups, circuit-style workouts, dumbbells, and many, many ab workouts. If you haven’t heard about it, check out reviews on Amazon or Google, or just stop living under that rock. The Good P90X is not easy per se, but it
Powerlifter Mike Westerdal, owner of http://www.criticalbench.com, has shared some of his most commonly seen symptoms of overtraining with the blog. Overtraining is a very real danger to candidates. Many are training in new exercises for the first time (pullups or running) and pushing themselves too far, too fast in anticipation or fear of the trials of OCS. Overtraining might be over-diagnosed in
Thanks so much to fitness enthusiast Mike Manning for this guest post–check out his good work on his blog While you probably do a lot of things for your health, chances are that travel isn’t one of them. Sure, it can be relaxing to take a holiday somewhere far from home, but even traveling for pleasure comes with stressors that take a toll on physical … Continue reading Planning for Fitness-Tips f
This is great. Armstrong got me from zero pull ups to a steady 15-16 over the last year. I’ve been stuck there for the last few months and hopefully this will help me bust the plateau. On the tendonitis – constant body weight push/pulls and Armstrong over many months was wearing down my left elbow to the point where it was painful to do anything. … Continue reading Recommended Workout: Armstrong A
Candidates, this is my recommended pre-OCS workout. I would do you a disservice if I only laid out a formula to follow. Instead, I’m going to show the process I worked through to generate this plan, so that you can copy the process and get a personalized workout for yourself. First: Rank Your Goals First, I ranked my workout goals: OCS-specific type activities Run for … Continue reading The Ultima
Treatment of Shin What? You hate running. But you’d love to become an officer in the Marines. So you start training for the PFT and when you go from zero to ten miles of running per week, the front of your shins start barking! Shin splints are one of the most common running injuries, and affect a large amount of candidates and would-be candidates every year. … Continue reading Treatment of Shin Sp
What is Insanity? BeachBody’s Insanity program by Shaun T is a 60 day cardio-intensive at-home DVD workout using no equipment. The Good No need for lots of expensive equipment or a gym. When you work out at home, there’s less time wasted and fewer hurdles to getting your workout in, so you probably will stick to the program better. Insanity basically ensures you have … Continue reading Insanity
Candidate, er, future Chaplain, Question: I was wondering if you would be willing to assist me in tailoring your OCS prep workout to my schedule. I am currently a seminarian studying to become a priest. My goal is to be ordained and then join the Navy so that I may be placed as a chaplain with the Marines … I figure if I am going … Continue reading Pre-OCS Workout for the Busy
USMC Crunches: PFT Rules MCO P6100.12 MARINE CORPS PHYSICAL FITNESS TEST AND BODY COMPOSITION PROGRAM MANUAL Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are: (1) 2-minute time limit. (2) On a flat surface, Marines will lie flat on their back with shoulder blades touching …
Shin splints are one of the most common problems that athletes experience. Whether you have been walking and jogging daily or you have overexerted yourself on your way to the office, you may feel shin splints at any time. The characteristic signs of shin splints include aching and throbbing in the shins. Although the condition often heals itself, severe cases of shin splints can lead … Continue re
Thanks so much to physical trainer and civilian Marine Manny at 300PFT.com, a wonderful Marine-friendly fitness website for this guest post. Educate yourself at his great website! Muscles aren’t built in gym while exercising. They don’t grow in real time. They’re built in bed while sleeping and recovering. They’re built through the recovery process that your body undergoes when it is healing from
I’ve heard of many candidates who rocketed from less than 5 pullups to a max set of 10-15 using the Armstrong Pullup Program. The improvement came fast and strong at first. Everything was great. And then, staying disciplined, working out, and keeping optimistic…surprise: Plateau “Plateau: [Verb] to stop increasing or improving after a period of development.” You gained one, two, three pullups a we
Some of you have expressed an interest in example workouts. A Fartlek is a very simple workout to understand, and is a staple of Marine OCS. Fartleks rock because you can completely tailor it to your own body and needs. Maybe this flexibility leads to analysis paralysis for some? Anyways–get your butt off the couch and try this one out! Each workout station is separated … Continue reading Burn som
When I started increasing my running mileage in training for OCS, I remember how sore my calves and shins got. Hydration and ballistic stretching helped in my recovery, but the greatest boost to recovery and pain relief was massage. Now, 30 minute sessions can go for $50 in some places, so I was on a mission for a cheap and effective alternative. Solution: Self-Massage Made … Continue reading The
Candidates, we are beginning a new series of small posts which answer specific candidate’s questions. Feel free to submit questions as blog comments. If the information could help others, the question may be answered as a blog post under the Q&A category. Candidate Question: I’m in the process of applying for active duty OCC next fall and have been doing monthy PFTs on campus with … Continue readi
So your goal is a 300 PFT, and OCS success on the way to becoming an officer. You know you should be doing a few hundred pullups a week, and get up to that 20 pullup set with confidence–but you’re not. Are you. Mhmm. Well, with an indoor pullup bar, you’ll have no excuse since a set of pullups will be closer than your TV, … Continue reading What’s the Best Piece of Gear for Becoming an Officer?
Candidates, we are running a series of small posts which answer specific candidate’s questions. Feel free to submit questions as blog comments. If the information could help others, the question may be answered as a blog post under the Q&A category. Candidate Question: Could you give an example of a typical crunch/flutterkick workout for this program? Many thanks. A: Certainly. Doing several sets
Candidates, we are beginning a new series of small posts which answer specific candidate’s questions. Feel free to submit questions as blog comments. If the information could help others, the question may be answered as a blog post under the Q&A category. Candidate Question: Do you recommend CrossFit to prepare for Marine Corps OCS? A: Crossfit is a great workout program and might help some … Cont
Candidates, if you need to mix up your cardio circuits or need some ideas for a no-frills bodyweight workout, you will love the 1-2-3 Bodyweight Workout. Since there’s no running or lower body involved, you could combine it with some or else use it on your alternate days. Either way, it requires no gym or weights, so you could do the whole thing at home … Continue reading Pushups, Pullups, Crunche
The following is from a recently graduated Second Lieutenant. I asked her to share anything about challenges that surprised her at OCS. I hope her point of view will be valuable, both in seeing things from the female perspective and in having such fresh thoughts. My classes started out with 58 females and finished with 28, which is pretty good compared to some classes before … Continue reading Gue
This guest blog post by http://300pft.com. If you’re struggling with the PFT, get their 300 PFT guide. “No equipment, no fees, no excuses!” Anyone who has ever attempted to complete the Marine Corps PFT will tell you that it is no easy task. Completing the test is challenging enough by itself, let alone attempting to earn a perfect 300 PFT score. To earn a perfect score, … Continue reading Guest P
Before each PT workout begins, the “form for PT” chaos must go down. The platoons must form themselves in perfect ranks to do robotically operated stretches to yelled commands with proper shouted responses. No infractions are allowed–for example, wearing a watch to PT, bringing a pen in your pocket, or not being loud enough. For most all of OCS, if everything operates perfectly smoothly, somehow …
Fartlek is a word that translates into “speed play”. The basic concept of this system is to train the body using different intervals of rest and speed. Normal Fartlek sessions tend to consist of about 3 to 4 miles, running about ¼ mile or more then resting before doing it again. The course you are going to familiarize yourself with at OCS is a twisted … Continue reading Great Pre-OCS Workout: F
This is a great stretching workout I do all the time. It hits your entire body, and is adapted from the famous P90X Stretch-X DVD workout program. Stretching is key in injury prevention, so don’t miss this component of your pre-OCS workouts! Neck Stretch Reach one arm behind body, grab wrist of that arm with other hand and pull while tilting your head in opposite … Continue reading Stretching Pr
This is a great stretching workout I do all the time. It hits your entire body, and is adapted from the famous P90X Stretch-X DVD workout program. Stretching is key in injury prevention, so don’t miss this component of your pre-OCS workouts! Neck Stretch Reach one arm behind body, grab wrist of that arm with other hand and pull while tilting your head in opposite … Continue reading Stretching Pr
Once you can do between 10 and 20 deadhangs, do this work out! An important piece of equipment that you might want to buy, if your gym doesn’t have one, is a dip belt. It looks like a weight-lifting belt with a long chain attached to it. Set #1 – Do 5 slow warm-up pull-ups! Take a short rest, 1-2 minutes! Set #2 – Using the dip-belt add … Continue reading A Simple Pull Up Program To Get Over 20
To do a correct Marine Corps crunch, lay on your back with your feet flat on the deck, and your butt close to your heels. Your arms should be crossed on your chest or your stomach. They cannot come off of your chest/stomach during the PFT. To do a correct crunch, raise your upper body off of the deck until your forearms touch your thighs. Go back down … Continue reading Quick N Easy PFT Crunche
Do you know how to climb a rope? If not, you will have to learn in a high-stress environment while dog-tired, with DIs yelling at you the whole time at OCS. Learning how to climb a rope before OCS will help you on the obstacle courses, and help mentally prepare you for the training. You can see a Marine demonstrate great form here: Rope Climbing … Continue reading OCS Rope Climbing
How are you doing in preparation for the PFT? This site has a great, simple calculator to give you a PFT score: USMC.PFTcalculator.com. I know it helped motivate me to work out to see how much one extra pullup or a few seconds off my run would help my score. Set some goals to help you work out! It also includes a link to the … Continue reading PFT Calculator
This is a popular training program for the crunches part of the PFT. While it is a good program to help you get to and past 100 crunches, remember that it crunches are a one-dimensional component of fitness and are not a substitute for a full core workout. OCS is much more than just the PFT. Day 1 Do three maximum effort sets. Rest 60-90 seconds between each set. As … Continue reading Killer Crunc