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 OCS Physical Fitness Goals for the Overachiever
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 Shoes Infographic
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 reading PPPA (Push, Pull, Press, Abs) Home Gym Alternative
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 USMC PFT Video: Pull-up Rules
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 Post: What You Need To Know About Combat Fitness
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 reading The Endurance Course: What You Need to Know
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 Sheet to See if You’re Physically Ready for OCS
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 Head!
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 modern war fighting, and discussed their physiology and social/psychology. Click for … Continue reading Female Tactical Fitness Lecture: “Integration of Women into the World of Modern Warfighter”
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 Armstrong Pullup Program?