Warmup (3:00) 2:00 Jogging Ten burpees Five pullups Twenty mountain climbers The Fartlek Workout (15:00) Sprint 60 meters Max set of pushups in 45 seconds, alternate diamond and wide hands every 10 1:00 Run, high-tempo Max set of pullups, alternate palms in and out every 4 pullups 2:00 Run, medium tempo 45 seconds of crunches, 45 seconds of flutterkicks 1:00 lunges Max 1 set of dips … Continue reading The Full Body Twenty Minute Fartlek Workout
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 some fat! Try this example no-gym Fartlek workout
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 representation of this concept.
This is a great example of a Fartlek course you can do on your own time in preparation for OCS. Feel free to mix in other exercises found on this site.
The OCS course will consist of running to pre-marked exercise stations along Quantico trails. Each station is marked with a specific exercise and number of repetitions. The repetitions increase as you progress through training. Below is an example of exercises to include in your own Fartlek course, as well as, some recommended distances to space them out.
Each station should have approximately 400m to ½ mile between them. Each exercise should count between 10-20 repetitions.
Wide arm push-ups
Obviously, talk to an Officer Selection Officer (OSO), or officer recruiter, if it’s something you’re interested in. (Contact an OSO through the official site: http://officer.marines.com/ ) Come in with an idea of what you want to do/achieve, show that you have already thought about it and that you’re motivated. Cultivate a good relationship with your OSO as this can help you get contracted. There are … Continue reading How to Contract for OCS
How can you prevent injuries and stay out of medical while at OCS? One of the many questions that you might have before stepping onto Brown Field is in regards to injury prevention and staying out of medical during your time at OCS. My name is 2ndLt Aegerter and I graduated from OCS in the summer of 2019. In addition to going through OCS myself, … Continue reading How to Train Before OCS to Minimize Your Injury Risk
Thanks to 2ndLt for answering our questions on OCS in the fall. Read Part 1 of his article. Q: Retrospectively, how should candidates prepare for OCS? Understand that at OCS you will almost never be given a long distance and told to just run. You will have a 3-mile boots and utes run, and 5-mile run towards the end of the cycle, along with three PFTs. … Continue reading Headed To Fall OCS? Part 2
We recently interviewed a new graduate of fall OCS in 2017. Thanks to Candidate X for their insight into the new changes implemented with fall OCS. Q: How did you study for the new test structure? Speaking in general terms about my study habits, I made sure to put in as much time as possible studying before I set foot on Brown Field, and I would … Continue reading Headed to Fall OCS? Here is Everything You Need to Know
Thanks to 2ndLt R for his insight and candid advice on mindset, physical preparation and law students at Marine OCS. Law students at Marine OCS have a unique set of experiences that distinguish them from the average candidate. Adaptability is key. Marine Corps Officer Candidates School is a microcosm of life as a Marine and lawyer. OCS works to simulate life as a Marine by amplifying … Continue reading The Importance Of Mindset At OCS: Law Students At Marine OCS
Thanks to recent graduate Avery Soong for sharing his perspective on the differences and similarities between Marine Corps PLC Juniors and PLC Seniors. Check out his Youtube channel for more insight on OCS. I often get questions addressing the differences between Marine Corps PLC Juniors and Seniors; thus, I will address the major differences and then share my personal experiences. OCS made a lot of … Continue reading Secrets of Marine Corps PLC Juniors and Seniors
This program is designed to get you comfortable with longer runs, while also building the speed you’ll need to crush a 3-mile PFT or sprint through an obstacle course. We’ll test your PFT time twice, once at the end of the 3rd week, and again at the end of the 7th week. If you find it difficult to push yourself, try to time this program around … Continue reading The 7-Week OCS Prep Progressive Running Program