Powerlifter Mike Westerdal, owner of 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 civilian gyms, but … Continue reading Overtraining Symptoms: Too Much Exercise?
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 the muscle … Continue reading Guest Post: Hey Motivator, Are You Overtraining?
Thanks to all the candidates who contributed to our candidate mishaps stories. In compiling these stories, we had one criteria: they must be stories about candidates who were successful at OCS. The #1 rule at OCS: If it can go wrong, it will. Billets (leadership positions) Early in the cycle, I was the Candidate Platoon Sergeant. As Candidate Platoon Sergeant you must report the platoon … Continue reading Candidate Mishaps: Mistakes at OCS
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
Candidate Question I’m currently training for the PFT. Unfortunately, I’ve developed some sort of rash on my buttocks and lower back that prevents me from doing crunches effectively. Are there any alternatives to doing crunches that will allow me to exercise the same muscles? Any advice would be greatly appreciated. A: Great question. This is actually very common in candidates as they ramp up their … Continue reading Crunch Alternatives for PFT Training
“ 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 Post: You’re Too Good Not To Be FIT
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 Advanced for Pullup Plateaus
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 Ultimate OCS Preparation Workout
Female Candidate’s Q: Hi! I’m getting ready to leave for OCS in about 7 weeks. I’m confident about my core and upper body strength, but my run time is not ideal. My max is about 25 minutes. I could use some advice. Should I be doing 3 miles 5 days a week, focusing on hills and sprints, or doing distance? Should I be using weight … Continue reading Female Candidate Q: Running and Lower Body Preparation
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 week. You did it all right. Fifty pullups a week went to … Continue reading Armstrong Pullup Program Advanced: Bust Your Plateau