How to Physically Prepare for OCS

[Vulture6]

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.

[Vulture6]

This is the PT program recommended by OCS to prepare candidates for the rigors of PT at PLC and OCC. It is a progressive 8 week program that will push you pretty hard and build you up to standard for OCS. Be sure to A) Warm up, B) Stretch after warming up, C) Don’t over do it, D) Stretch at the end of your workout, E) Hydrate – drink plenty of water, and F) Eat a balanced diet. Warm up and stretching are the keys to preventing injury!

Running Key:
1. SLOW STEADY- maintenance of a pace which would still allow the ability to converse with a training partner or colleague.
2. STEADY- selection of a pace that is quicker than slow steady and which can still be maintained over a said distance, individual will be breathing heavy but controlled.
3. TEMPO- variation of pace throughout the run, selection of periods of sustained open pace running interspersed with more moderate recovery running, selecting various terrain or surface.
4. STRONG TEMPO- As above with longer more sustained periods or legs of open running higher intensity effort intermittent with lighter recovery/ steady running.
5. TIMED- strong best effort run , to provide periodic individual objective markers to monitor progress and use data for realistic goal setting for future aims or events.
6. INTERVAL – on a track, sprint a 220 (half a lap), walk a 220, sprint a 220, walk a 220, etc…. Only count the sprints for the required distance. Build up to 440 sprints.


Sundays each week are a day of rest.

Week 1
Monday: 2 Mile Run, Push Ups – 3 sets of 10, Pull Ups – 3 sets of 3 (Flexed Arm Hang – 20 sec X 3), Sit Ups – 3 sets of 20, Triceps Dips – 3 sets of 15, Bend & Thrust 10/10

Tuesday: 1.0 Mile interval sprints

Wednesday: Push ups 3 sets of 10, Pull ups (MAX OR 20), Flexed arm hang (MAX OR 70SEC), Sit ups 3 sets of 20, Tricep Dips 3 sets of 15, Bend & Thrust 10/10/10

Thursday: Rest

Friday: 60 minutes of Cross Training, Push ups 3 sets of 10, Pull ups 3 sets of 3, Flexed arm hang 20 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 15, Bend & Thrust 15/10/10

Saturday: 3 Mile Run (record your time)


Week 2
Monday: 2.5 Mile Run (STEADY), Push ups 3 sets of 15, Pull ups (MAX OR 20), Flexed arm hang (MAX OR 70 SEC), Sit ups 3 sets of 25, Tricep Dips 3 sets of 15, Bend & Thrust 15/10/10

Tuesday: 2.5 Mile Run - TEMPO/ CHANGE PACE

Wednesday: Rest

Thursday: 1.0 Mile interval sprints

Friday: 60 minutes of Cross Training, Push ups 3 sets of 15, Pull ups 3 sets of 3, Flexed arm hang 30 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 15, Bend & Thrust 15/15/10

Saturday: 4 Mile Run - MATCH 3MILE PACE, EASE DOWN LAST MILE


Week 3
Monday: 4 Mile Run (SLOW STEADY), Push ups (MAX OR 50), Pull ups 3 sets of 5, Flexed arm hang 30 secs x 3, Sit ups 3 sets of 25, Tricep Dips 3 sets of 20, Bend & Thrust 15/15/10

Tuesday: 1.5 Mile Run in Boots (STEADY STATE)

Wednesday: Push ups 3 sets of 20, Pull ups (MAX OR 20) , Flexed arm hang (MAX OR 70 SEC), 3Sit ups 3 sets of 25, Tricep Dips 3 sets of 20, Bend & Thrust 15/15/15

Thursday: 1.5 Mile interval sprints

Friday: 60 minutes of Cross Training, Push ups 3 sets of 20, Pull ups 3 sets of 5, Flexed arm hang 30 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 20, Bend & Thrust 15/15/15

Saturday: 3 mile run TIMED


Week 4
Monday: 5 Mile Run (STEADY), Push ups 3 sets of 20, Pull ups (MAX OR 20), Flexed arm hang (MAX OR 70 SEC), Sit ups 3 sets of 30, Tricep Dips 3 sets of 20, Bend & Thrust 20/15/15

Tuesday: 2.0 Mile Run in Boots

Wednesday: Push ups (MAX OR 60), Pull ups 3 sets of 5, Flexed arm hang 40 secs x 3, Sit ups 3 sets of 30, Tricep Dips 3 sets of 20, Bend & Thrust 20/15/15

Thursday: 2.0 Mile interval sprints

Friday: 60 minutes of Cross Training, , Push ups 3 sets of 20, Pull ups 3 sets of 5, Flexed arm hang 40 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 20, Bend & Thrust 20/20/15

Saturday: 4MILE RUN - 1ST MILE STEADY NEXT 3 TEMPO


Week 5
Monday: 2.0 Mile Run In Boots

Tuesday: 6 Mile Run SLOW STEADY, Push ups (1 SET TO MAX OR 60), Pull ups 3 sets of 8, Flexed arm hang 45 secs x 3, Sit ups 3 sets of 40, Tricep Dips 3 sets of 25, Bend & Thrust 20/20/15

Wednesday: Push ups 3 sets of 25, Pull ups (1 SET TO MAX OR 20), Flexed arm hang (1 SET TO MAX OR 70 SEC), Sit ups 3 sets of 40, Tricep Dips 3 sets of 25

Thursday: 3.0 Mile Run for PFT time

Friday: 60 minutes of Cross Training, Push ups 3 sets of 25, Pull ups 3 sets of 8, Flexed arm hang 45 secs x 3, Sit ups ( 1 SET TO MAX OR 100 INSIDE 2MINS), Tricep Dips 3 sets of 25, Bend & Thrust 20/20/20
Saturday: 4 mile run STRONG/TEMPO


Week 6
Monday: 5 Mile Run TEMPO, Push ups (1 SET TO MAX OR 65), Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 30, Bend & Thrust 20/20/20

Tuesday: 2.0 Mile Run In Boots

Wednesday: Push ups 3 sets of 30, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 30, Bend & Thrust 25/20/20

Thursday: 3.0 Mile Run STEADY

Friday: 60 minutes of Cross Training, Push ups 1 SET MAXIMUM REP’S, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 30, Bend & Thrust 25/20/20

Saturday: 7 mile - SLOW STEADY


Week 7
Monday: 3 Mile Run FOR TIME, Push ups 3 sets of 30, Pull ups 1SET TO MAX, Flexed arm hang 1SET TO MAX POS SEC’S, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 35, Bend & Thrust 25/25/20

Tuesday: 3.0 Mile Run In Boots

Wednesday: Rest

Thursday: 4.0 Mile Run – STEADY

Friday: 60 minutes of Cross Training, Push ups 3 sets of 30, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups (MAX IN 2 MIN), Tricep Dips 3 sets of 35
Bend & Thrust 25/25/20

Saturday: 6 Mile Run TEMPO/CHANGE


Week 8
Monday: 3 Mile Run STRONG/TEMPO, Push ups 3 sets of 30, Pull ups 3 sets to fatigue
Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 40
Bend & Thrust 20/20/20

Tuesday: 2.0 Mile Run in Boots

Wednesday: Push ups 3 sets of 30, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 40

Thursday: 4.0 Mile Run TEMPO

Friday: 60 minutes of Cross Training, Push ups 3 sets of 30, Pull ups 1 Max set, Flexed arm hang 70 sec max, Sit ups 1 max set, Tricep Dips 3 sets of 40, Bend & Thrust 20/20/20

Saturday: Rest

[Coota0]

Thanks for the post

[Chacon]

Thanks Vulture for taking the time to put all this info together.

[Coota0]

Quick Question: Can someone explain Bend and Thrust?

great info... blah.. i think i can use that to loose some weight and pick up a few blonds..

[Vulture6]

Quick Question: Can someone explain Bend and Thrust?

Bends & Thrusts aka Bends & Mothers

This is a four count exercise.
Start standing with your feet together and your hands at your sides.

The first count is to bend you knees and drop into a squatting position, placing your hands next to your feet.

The second count is to kick your feet back (thrust) into a push up position.

The third count is to bring your feet back to their original position (knees to your chest).

The fourth count is to stand back up again – this constitutes one repetition.

You can (or your PT leader probably will) add a couple two count push up after count two and after count three… thus the “bends & mothers”

[Coota0]

Thanks Vulture, the moment I read 4-count exercise, I knew what you meant.

[jmwsf]

Hey, just an additional thought, maybe it was added already...start running on hills the bigger the better. Start slow and build up to it.

[CoastieDrummer]

I will have to start that after i finish the "program" i am on now. haha. its a basic running and push up/sit up improvement thing. 10 weeks, and i'm on week 7. maybe if i can get all this done the PT part of boot for USCG shouldn't be hard for me. that is my goal, try to make PT and relaxing, so at boot, those "fun runs" are actually fun and small time to "relax" the best i can, because everything else will be very very stressful, i can tell. thanks for the great post! could someone explain what "Cross Training" consists of for this PT program? thanks guys.

[Vulture6]

Cross-Training: Play basketball, volleyball, bike ride, swim -- some kind of cardio activity that isn't simply running, treadmill, or exercise bike.

[CoastieDrummer]

thank you much Vulture6!