The Ultimate OCS Preparation Workout

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

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Treatment of Shin Splints

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 Splints

Insanity Workout Review: Good for OCS?

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 Workout Review: Good for OCS?

USMC Crunches Video: PFT Rules

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 … Continue reading USMC Crunches Video: PFT Rules

How to Prevent Shin Splints: Guest Post

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 reading How to Prevent Shin Splints: Guest Post

Guest Post: Hey Motivator, Are You Overtraining?

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?

Armstrong Pullup Program Advanced: Bust Your Plateau

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

Burn some fat! Try this example no-gym 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

The Best Tool for Running Recovery Since H2O

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 Best Tool for Running Recovery Since H2O