A Simple Pull Up Program To Get Over 20

Once you can do between 10 and 20 deadhangs, do this work out! An important piece of equipment that you might want to buy, if your gym doesn’t have one, is a dip belt. It looks like a weight-lifting belt with a long chain attached to it. Set #1 – Do 5 slow warm-up pull-ups! Take a short rest, 1-2 minutes! Set #2 – Using the dip-belt add … Continue reading A Simple Pull Up Program To Get Over 20

Quick N Easy PFT Crunches

To do a correct Marine Corps crunch, lay on your back with your feet flat on the deck, and your butt close to your heels.  Your arms should be crossed on your chest or your stomach.  They cannot come off of your chest/stomach during the PFT. To do a correct crunch, raise your upper body off of the deck until your forearms touch your thighs.  Go back down … Continue reading Quick N Easy PFT Crunches

Killer Crunch Workout

PFT Crunches at OCS

This is a popular training program for the crunches part of the PFT.

While it is a good program to help you get to and past 100 crunches, remember that it crunches are a one-dimensional component of fitness and are not a substitute for a full core workout. OCS is much more than just the PFT.

Day 1

Do three maximum effort sets. Rest 60-90 seconds between each set. As soon as you stop (even for one second), that set is complete.

Day 2

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Armstrong Pull Up Program

Courtesy of Armstrong Pullup Program.com:

Armstrong Pullup Program
The Armstrong Pullup Program is of course the number one pullup workout anywhere for PFT success.

I received this awesome workout from my recruiter. Many of the former candidates, current officers, I know use this, so hopefully some of you will see success with it. I know it’s a long read, but well worth it. Enjoy.

First…do you have a pullup bar? If you want to succeed at OCS–get yourself that piece of gear! If your pullups have plateaued, try the Advanced workout here.

Armstrong Pull-up Program

This program was used by Major Charles Lewis Armstrong, USMC to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. The program provides the necessities for successful physical improvement namely, VARIETY, OVERLOAD, and REGULARITY. Users have achieved remarkable results in only 6 to 8 weeks. This means that most, if not all, have been able to meet the performance level they have set out to achieve, a single set of twenty repetitions. Armstrong Pull Up ProgramIt can not be overemphasized that his program depends upon regularity. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and to maintaining the twenty repetition level.

The Morning Routine

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