Although I’m done with OCS, I will be writing a few more posts to help out future candidates. Basically, these are the posts that have been requested, or that I just wish I had to read before OCS.
For physical preparation, much advice I got was wrong, or misleading before I got to OCS. The workouts and much of the training has evolved considerably since past CO’s.
If I had to do it again, I would mimic OCS workouts as much as possible in my own program. So, to that end I’ll detail the current workouts at Officer Candidate School. Enjoy!
PPPA is often an addition to a run or another workout. This was the only workout that pushed me to my full physical limit. Know your weaknesses, right?
First, pushup/pull-up supersets. For example, 10 pulls, 25 pushes, 8 pulls, 20 pushes, 6 and 15. The numbers increase each time you do it. By week 8 or 9, I believe it’s something like pull-ups: 16/14/12 and pushups 45/40/35. Ouch.
Ammo can press/crunch supersets come next. I think the ammo cans are 20 or 30 pounds each (full of sand.) This is a great preparation for the CFT and PFT. These are timed events, so you end up doing about 2 min/1.5/1 minute for ammo can presses, alternating with crunches of about the same time.
Fartleks are 3-5 mile runs, interspersed with workouts every half mile or so. Fartleks are very similar to the Run Course/Mec Weight (or something like that) where you just don’t run as far, and do more workouts. An awesome cardio workout.
Example exercises: Pushups, pull-ups, crunches, sit-ups, frog sit-ups (wide knees like you’re doing a groin stretch), diamond pushups, body squats, bend and thrusts, burpees, dips, mountain climbers, sprints