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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
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
Pull-ups In, Flexed Arm Hang Out Finally the long-discussed changes to the female PFT were announced by the Commandant in a message to all Marines last November. Effective 1 January 2014, pull-ups will replace the Flexed Arm Hang (FAH). This change will take place in two phases with phase one beginning 1 January 2013. Phase one will serve as a transition period and is intended to … Continue reading Pull-ups and the Female PFT
Armstrong Pullup Program.com is the newest site in the USMC OCS Blog’s constellation of websites including Becoming an Officer.com. It serves as your simple, clean one-stop shop for the famous pullup workout. Feel free to leave feedback or suggest features or content. Semper Fi! Continue reading New Partner: Armstrong Pullup Program.com
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?
Candidate, er, future Chaplain, Question: I was wondering if you would be willing to assist me in tailoring your OCS prep workout to my schedule. I am currently a seminarian studying to become a priest. My goal is to be ordained and then join the Navy so that I may be placed as a chaplain with the Marines … I figure if I am going … Continue reading Pre-OCS Workout for the Busy
Candidate Q: I’m leaving next summer to go to OCS. The only issue I have is my weight. I’m 5’10″ 235. I have to be at 192 to ship out. I also need to get my PFT up. My 3 mile is 27:45.  Obviously if I lost the weight I would be able to do this with greater ease. I just don’t know how to … Continue reading Trying To Lose 50 Pounds In A Year For Marine Corps OCS
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?
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
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
