Female Physical Fitness Test (PFT)

The female candidates who read this blog will hopefully forgive me for my lack of knowledge concerning the female-specific aspects of OCS.
What can I say? I’m a male.

We didn’t even have a female platoon in our company.  But one of the things I can straighten out is that all pull-ups in my PFT discussions now apply to males and females.  Women now do Pullups, not the flexed arm hang.

Female candidates get motivated by an SI
Female candidates: different PFT, same motivation
Notice that scores are calculated differently for men and women for both the Pullups and run.
The following is a word-for-word excerpt from the USMC order detailing female PFTs:
Sequence of Events. The sequence of PFT events will be left to the discretion of the CO. All PFT events will be conducted in a single session, not to exceed 2 hours in duration. Movement of Marines from one event to the next should allow adequate time to recover, stretch, and drink water.

Pullups

Advertisements

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

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

Continue reading “Armstrong Pull Up Program”