The “Candidates’ Curse:” Patellar Tendinitis Many candidates get patellar tendinitis, “jumper’s knee” or runners knee at OCS or while preparing for it. If you are truly injured in your preparation for OCS, you first need to be honest and open with your OSO. If you shouldn’t get sent to OCS, but attempt to “sneak” in, they will find your injury during medical inprocessing or the … Continue reading Help! My knee hurts. How can I run?
Candidate Comment: This is more for peace of mind, than anything else, so feel free to take your time responding. I can run approximately a 275 PFT (I vary from around 270 to 285). However, while working out in a local gym, someone who used to be a Marine told me that I do not have the ‘look’ of a 2nd LT. Not a attractiveness … Continue reading Candidate Q: Skinny Lieutenants: Impossible!
What You Need: A motivated buddy Boots and utes (or boots and any pants, like jeans) A pull-up bar Two 30-lb ammo cans (or 30-lb dumbbells) A stopwatch What You’ll Do: Warm Up Start out with a quarter-mile jog then two minutes of easy jumping jacks Mix in high knees and arm circles on the jog The Circuit Alternate with your partner, completing 10 total … Continue reading The Ultimate Marine Corps Combat Fitness Buddy Workout
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!
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 Question: As a sophomore in High School, how can I better myself…especially at a young age? I can do 90 push-ups, 13 pull-ups, 100 crunches, but I have not done much running. Unfortunately I don’t participate in any sports but I am in some clubs (yet I don’t have any leadership positions). I am very motivated to joining the Corps as an officer, I … Continue reading Candidate Q: High School Preparation for USMC OCS
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
Female Candidate’s Q: Hi! I’m getting ready to leave for OCS in about 7 weeks. I’m confident about my core and upper body strength, but my run time is not ideal. My max is about 25 minutes. I could use some advice. Should I be doing 3 miles 5 days a week, focusing on hills and sprints, or doing distance? Should I be using weight … Continue reading Female Candidate Q: Running and Lower Body Preparation
Candidate Question: I am considering entering OCS in the summer of 2012, and my biggest question/concern is this. How much strain gets put on your lower back during OCS? I have experienced some slight muscle soreness more often in my lower back over the years, and I’m just concerned that it might be an issue. I really want to get through OCS but also I … Continue reading Candidate Q: Lower Back Strain?
Treatment of Shin What? You hate running. But you’d love to become an officer in the Marines. So you start training for the PFT and when you go from zero to ten miles of running per week, the front of your shins start barking! Shin splints are one of the most common running injuries, and affect a large amount of candidates and would-be candidates every year. … Continue reading Treatment of Shin Splints