Tactical Strength and Conditioning (TSAC) Conference The National Strength and Conditioning organization’s TSAC Program is an educational program designed specifically to optimize mission/job performance for tactical athletes and tactical facilitators. Dr. William Kraemer, PhD, CSCS,*D, FNSCA, and Tunde Szivak, MA, presented at the 2013 TSAC Conference on the integration of women into the world of modern war fighting, and discussed their physiology and social/psychology. Click for … Continue reading Female Tactical Fitness Lecture: “Integration of Women into the World of Modern Warfighter”
Candidate Question: I am a female hoping to go to OCC this summer. I was hoping you might have some insight as to why so many more women get dropped than men? I have a competitive PFT score, but, presumably, so did all the women that got dropped from your OCC class. I have been trying to focus a lot on upper body strength since … Continue reading Candidate Q: Female drop rate?
“Help! How can I beat the tough odds at OCS for females?
If you’ve wondered that, then you’re not alone. In my graduating class, less than 20% of females were remaining. Most of these went immediately to a delay at TBS due to injury. Scary figures, right?
If you are intimidated or discouraged by these facts, STOP! The odds are tough but just let that be motivation. The 1 female in 5 who graduated with us was probably the best prepared and most dedicated. Just determine to be that one and you will become an officer in the Marines. Do not let doubt creep into your mind. You can be the best prepared, and you can do it. Thousands have before you.
I will use this post to answer questions that females have asked before. I did not have females in my company, but the “neighboring” company did, and obviously I’ve had plenty of female friends successfully complete OCS. I will only answer questions that I think I can do justice to.
Q: What advice do you have for females going in?
A: Overall, it’s no different from my advice for men. Know the most knowledge you can, memorizing all the general orders perfectly and studying all the pubs I have on the site. Study! Work out hard! If you can keep up with the sample workout on this site, you will be in good shape. Get all the sleep you can before OCS. You’ll lose a ton there.
Q: I am working right now on my upper body strength and I have printed out information to study ahead of time. How many miles a day/week should I be running? Is there a max of miles I should be running at a time? What other upper body exercises should I do to prepare?
A: I recommend working on upper body and core especially, as your loads will be similar to the heavy loads carried by the males. Working in heavy squats and lunges will help develop core and lower body strength ahead of time. I said heavy, no 5 lb Jillian Michaels dumbbells here. For running, aim for 15% increase in mileage per week. If you develop shin splints, run on a softer surface, ease back a little, and do stretching and mobility work. Try foam rollers, for example. For upper body exercises, do push ups, pull ups, bent arm hang, and something to work your shoulders like military pressing dumbbells. They’ll make you hold your rifle out or up for extended periods of time, definitely a good idea to build some deltoid strength.
Q: I see that the attrition rate for females is high of dropping out. How many females typically go to OCS? And how many actually pass? What would be a good PFT to aim for to prepare for OCS? Any other information you have for females and to prepare for OCS this June would be nice.
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.