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How to Physically Prepare for OCS
Acceptable performance will increase an individual’s self confidence and thereby positively affect leadership performance. Remember, your desire and motivation to become an officer in the United States Marine Corps will be a big factor in determining your success. See Candidate Preparation Guide (Link Below) for detailed Physical Fitness information!


When candidates report to OCS their first physically evaluated event is the initial Physical Fitness Test (PFT). The PFT consists of pull-ups for males, flex arm hang for females, crunches, and a 3-mile run. Candidates that can achieve a score of 225 out of 300 points on the initial PFT are more likely to succeed at OCS than those who score below 225 points. Following the 8-week program in this brochure will help you meet this goal. The balance between strength and endurance necessary to do well at OCS can be achieved if a candidate can perform each event within the ranges outlined below resulting in a PFT score of 225. Exceptional performance in one category can offset poor performance in another category but only to a certain extent. A candidate that can do 20 pull-ups but cannot complete a 3-mile run in less than 30 minutes does not really have the balance that is necessary for success

The OCS program is very physically challenging, designed to test both your strength and endurance. You MUST come physically prepared with a good base of upper and lower body strength, cardiovascular endurance, and flexibility. You are strongly encouraged to have done some running in combat boots, and to have completed a moderate amount of running prior to your arrival. You are strongly encouraged to bring 2 pair of running shoes; broken in but without high mileage. Running shoes are good for 6 months or 300 miles; broken down shoes can lead to injuries.

This guide offers guidance on how to prepare and ramp up your physical activity over an 8-week period of time. The activities suggested begin to taper at week 6 in order to allow you some relative rest prior to your arrival here and the increased tempo of physical activity that occurs at OCS. This program is designed to prepare you physically while helping to minimize the effects of stress, fatigue, and lack of rest that you will experience here at OCS. Being unprepared will increase your chances of injury due to trauma or overuse. We work closely with our Naval Medical and Sports Medicine staff to keep you in training safely and to assist in rehabilitation if you do become injured, but this is not a substitute for poor conditioning prior to your arrival.

This guide also includes information on how to stretch to prevent injuries; the most common types of injuries seen at OCS and how to prevent them; information on nutrition and sample menus to help you be fit nutritionally and assist you if you need to lose weight prior to your arrival. There is a special section related to information about female athletes and concerns that are unique to them.

Safety Points for Your Physical Training Program

1. Always warm up. Warming up allows for increased circulation to the muscles that you are about to exercise and makes them less susceptible to injury. Anything that makes you break a sweat can serve as a warm up:

a. Jogging
b. Jumping rope
c. Calisthenics
d. Bike ride

2. Ideally you should stretch after warming up to increase the flexibility of the muscles and tissues you are about to exercise then proceed into your work out.

3. Always stretch at the end of your work out.

4. Start at an easy pace and gradually build up.

5. Drink plenty of water before, during, and after.

6. Eat balanced, nutritionally sound meals (3-6) throughout the day.

7. Wear good running shoes and socks to prevent injuries.

8. Seek medical help if you have an injury so as not to prolong and aggravate the condition.