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
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
Thanks to Candidate X who recently graduated PLC – Jrs and is willing to share his advice with future candidates! For many future Candidates in the Platoon Leaders Class – Juniors program, this is your first experience in a military setting. Let me tell you right now, it will be an overwhelming six weeks. It will be difficult; it will break you off; you will … Continue reading Letter from a Candidate: PLC Juniors
Many thanks to a gracious Second Lieutenant at TBS who took part in a Q & A session with us to share advice after his recent graduation from OCS. Feel free to follow up with any questions or comments of your own below! How would you characterize your overall experience at OCS? My experience at OCS was that of an up/down adventure. There are good days, … Continue reading Q&A With a Successful OCS Graduate