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Candidate Question I’m currently training for the PFT. Unfortunately, I’ve developed some sort of rash on my buttocks and lower back that prevents me from doing crunches effectively. Are there any alternatives to doing crunches that will allow me to exercise the same muscles? Any advice would be greatly appreciated. A: Great question. This is actually very common in candidates as they ramp up their … Continue reading Crunch Alternatives for PFT Training
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
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’m in the process of applying for active duty OCC next fall and have been doing monthy PFTs on campus with … Continue reading Candidate Question: P90X for Crunches Problem
Candidates, we are running a 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: Could you give an example of a typical crunch/flutterkick workout for this program? Many thanks. A: Certainly. Doing several sets of 30 … Continue reading USMC OCS Workout: Crunches and Flutterkicks
Anyone who has ever attempted to complete the Marine Corps PFT will tell you that it is no easy task. Completing the test is challenging enough by itself, let alone attempting to earn a perfect 300 PFT score.
To earn a perfect score, a Marine must execute 20 dead hang pull-ups/chin-ups, 100 crunches in 2 minutes or less, and a 3-mile run in 18 minutes or less. Anyone that could achieve 300 points on this test is a true warrior-athlete. It is a balance between upper body strength and cardiovascular strength.
The Army PFT is different and challenging as well. The APFT consists of push-ups, sit-ups, and a 2-mile run. A Soldier maxes it by executing 75 push-ups in 2 minutes or less, 80 sit-ups in 2 minutes or less, and a 2-mile run in 13:00 minutes or less.
These standards are relative to the age group they belong in, in this case 21-26 year olds.
Now that we have a basic overview of each PFT, let’s take a look at how well they stack up against each other. As you read on I want to pose the following questions. Which PFT is more challenging? If you earn a 300 on one, would you able to earn the same score on the other? Which one produces the better warrior-athlete?
Fartlek is a word that translates into “speed play”. The basic concept of this system is to train the body using different intervals of rest and speed. Normal Fartlek sessions tend to consist of about 3 to 4 miles, running about ¼ mile or more then resting before doing it again. The course you are going to familiarize yourself with at OCS is a twisted representation of this concept.
This is a great example of a Fartlek course you can do on your own time in preparation for OCS. Feel free to mix in other exercises found on this site.
The OCS course will consist of running to pre-marked exercise stations along Quantico trails. Each station is marked with a specific exercise and number of repetitions. The repetitions increase as you progress through training. Below is an example of exercises to include in your own Fartlek course, as well as, some recommended distances to space them out.
Each station should have approximately 400m to ½ mile between them. Each exercise should count between 10-20 repetitions.
Box Jumps
Pull -Ups
Crunches
Wide arm push-ups
