Specific OCS Physical Fitness Goals for the Overachiever

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

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What Happens When You’re Sick or Injured at OCS?

First of all, there’s a difference between “hurting” and “hurt.” Everyone will be hurting. Many will get hurt, or injured. The Best Medicine The first line of defense is prevention. Do everything you can ahead of time to injury-proof your body. Improve flexibility with yoga and stretching. Improve your muscular and skeletal systems with PT and lifting (and drinking your milk?) and address any imbalances … Continue reading What Happens When You’re Sick or Injured at OCS?

Stop Stretching Before Your PFT Run!

In many ways, the Marine Corps is fifty years behind the times. The physical fitness habits of many young and old Marines are detrimental holdovers from a less enlightened time. Doing more harm than good, many such habits persist well beyond when science and professional sports have found safer, more efficient, or more effective training methods. A primary example is in stretching, especially before exercise. … Continue reading Stop Stretching Before Your PFT Run!

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

Stretching Program for OCS

This is a great stretching workout I do all the time.  It hits your entire body, and is adapted from the famous P90X Stretch-X DVD workout program.  Stretching is key in injury prevention, so don’t miss this component of your pre-OCS workouts!

Neck Stretch
Reach one arm behind body, grab wrist of that arm with other hand and pull while tilting your head in opposite direction of side you are pulling. Do other side

Back Up the Car
With arms straight out at shoulder height, Slowly look over shoulder on each side. Held for a nice long count.

Head rolls
To each side, and hold for a 5 count each side

Continue reading “Stretching Program for OCS”

Stretching Program

This is a great stretching workout I do all the time.  It hits your entire body, and is adapted from the famous P90X Stretch-X DVD workout program.  Stretching is key in injury prevention, so don’t miss this component of your pre-OCS workouts!

Neck Stretch
Reach one arm behind body, grab wrist of that arm with other hand and pull while tilting your head in opposite direction of side you are pulling. Do other side

Back Up the Car
With arms straight out at shoulder height, Slowly look over shoulder on each side. Held for a nice long count.

Head rolls
To each side, and hold for a 5 count each side

Continue reading “Stretching Program”