Candidate Question I’m looking for specific goals to train for OCS. Not the minimum benchmarks or averages, but high goals which would prepare me fully for the physical challenges at OCS. Specifically things like How many pull-ups should I be able to do to excel and not worry? Push-ups? Planks? Run 3 miles? 1 mile? CFT score? Bench? Curl? And any other areas you feel … Continue reading Specific OCS Physical Fitness Goals for the Overachiever
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
We’re on facebook. This will make it easier to share and follow new content, and give an easy forum for asking questions when the Q&A pages and comments area on here gets crowded. So, there you go. Friend the blog on the ‘book and don’t look back. Friend the USMC OCS blog Continue reading Hooray Social Media.
Candidate Question: I am 6 feet tall and 200lbs at approximately 15% body fat. I’d like to maintain the definition in my arms and shoulders (chest shouldn’t be a problem considering the amount of pushups done during OCS). Is there any place I can train with weights during Liberty? A: Imagine if you weren’t so obsessed with your own appearance and were instead focused on … Continue reading Candidate Q: “Bodybuilder” at 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
USMC Push-up Rules Pushups. Starting position is lying on your stomach with hands shoulder width apart, toes on the deck, and elbows, back, and knees straight. On the first and third count, lower the chest to the deck; bend the elbows to at least 90 degrees (1/3). On the second and fourth count, extend the arms back to the starting position (2/4). This exercise conditions the … Continue reading Why the Marine Corps Push-up is Twice as Hard
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
So your goal is a 300 PFT, and OCS success on the way to becoming an officer. You know you should be doing a few hundred pullups a week, and get up to that 20 pullup set with confidence–but you’re not. Are you. Mhmm. Well, with an indoor pullup bar, you’ll have no excuse since a set of pullups will be closer than your TV, … Continue reading What’s the Best Piece of Gear for Becoming an Officer?
Candidates, if you need to mix up your cardio circuits or need some ideas for a no-frills bodyweight workout, you will love the 1-2-3 Bodyweight Workout. Since there’s no running or lower body involved, you could combine it with some or else use it on your alternate days. Either way, it requires no gym or weights, so you could do the whole thing at home … Continue reading Pushups, Pullups, Crunches: The 1-2-3 Bodyweight Workout
Candidates, we are beginning a new series of small posts which answer specific candidate’s questions. Feel free to submit questions as blog comments. If the information could help others, the question may be answered as a blog post under the Q&A category. Candidate Question: I have a question about the PFT and the CFT. Are the events (like pull-up, 3 mile run and crunches) back … Continue reading Candidate Question: PFT and CFT Rest