Tag: armstrong

Fitness, OCS Preparation Workouts

The Armstrong 360 Workout: A Whole-Body Fitness Routine

Many thanks to ArmstrongPullupProgram.com for the below workout, which may in fact be a worthy competitor of the Ultimate OCS Preparation Workout. Armstrong has excellent pullup programs for any experience level, and now with Armstrong 360, a legitimately comprehensive military fitness workout. “Lots of people exercise but aren’t really fit for much.” What does that mean? Well, runners have good cardiovascular endurance but are often … Continue reading The Armstrong 360 Workout: A Whole-Body Fitness Routine

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Q&A

Should I Talk to an OSO Before I’m “Ready” for OCS?

Candidate Question: I am currently enrolled in college, majoring in Computer Science. I have struggled quite a bit in finding a major to stick with, but am now positive this is the right major for me. I currently have roughly a 3.0 GPA and will continue to improve on that as I go. I have always been interested in serving our country. …after personal family … Continue reading Should I Talk to an OSO Before I’m “Ready” for OCS?

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OCS Preparation Workouts

The Pre-Armstrong Workout for Pull-up Beginners

If doing full dead-hang pullups, or as a whole, the official Armstrong Pullup Program is too difficult for you, we recommend trying the following workout until your max set is 7-10 controlled, full dead-hang pullups.  Best of luck! The Pre-Armstrong Pullup Program Workout Courtesy of Armstrong Pullup Program.com  When required, simply pick any bicep curl type exercises (barbell, dumbbell, alternating, exercise tube, kettlebells) or row … Continue reading The Pre-Armstrong Workout for Pull-up Beginners

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Fitness, OCS Preparation Workouts

PPPA (Push, Pull, Press, Abs) Home Gym Alternative

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

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Fitness, OCS Tips & Training, PFT

USMC PFT Video: Pull-up Rules

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

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OCS Preparation Workouts, Q&A

Armstrong Pullup Program Too Much? Customize It Like This

Candidate’s Question I’m thinking about doing OCC-R in two years once I finish my bachelors. Problem is that I’m 6’2″ and 258 right now. I know I have plenty of time to fix myself and get in regs so I’m not too worried about that right now. I do have some questions though. 1. What is a suitable replacement for Fartlek right now? I’ll be … Continue reading Armstrong Pullup Program Too Much? Customize It Like This

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Females, Fitness, OCS Preparation Workouts, OCS Tips & Training, PFT

One Easy Cheat Sheet to See if You’re Physically Ready for OCS

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

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Fitness, OCS Preparation Workouts

Recommended Workout: Armstrong Advanced for Pullup Plateaus

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

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Fitness, OCS Preparation Workouts

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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