OCS in Review: Physical Preparation

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: Push/Pull/Press/Abs

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.

Marine Corps Pushup!

Marine Corps Push ups!

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

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

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New Marine Corps Commercial

I thought this was such a cool commercial, I couldn’t help but share.  These guys are enlisting but it can be motivating for officer candidates as well!!

OCS Preship Video “Welcome Aboard”

All candidates accepted to OCS watch this moto dvd, “Welcome Aboard,” which has several short videos on it which are intended to give candidates an idea of what to expect at OCS, as well as to motivate or educate them a little, I suppose.  Regardless, here’s a nice little video on Marine Corps history, which they showed to me.  More to come.

I watched these at the local officer selection office when I filled out paperwork, got fingerprinted, and ran my preship PFT.

Below is the video to give you a better idea of what OCS is like.  I think if you are a candidate who has done his research, (perhaps by being a reader here?) you will have learned enough that most of this will be review. This is the big video you watch, the main attraction:

The OCS Pre-ship Video

After you watch that, you get to check off a box on your preship checklist that asks “Have you watched the OCS preship video? (Not applicable to ROTC/MCEP or enlisted commissioning programs): Yes ☐ No ☐ N/A ☐ If no, why?”

I know I just made an enduring post which many will find while googling it which will allow them to check off that one box.  Ha ha, you can thank me later peeps.

PFT Page updated

Some helpful running information is now on the PFT page here:

https://manlypat.wordpress.com/physical-preparation/physical-fitness-test-pft-pullups/

Click for PFT

Click for PFT page

Hooray!! Selected for OCC-202!

The news I have been hoping to hear for almost a year just came this morning!  Pending physical (which should be fine) I am headed to OCS in October!  Captain Smith, Pittsburgh OSO and helo pilot, called me with the good news this morning.

To celebrate, I had to run a pre-ship PFT today (a fair 275) and fill out alot of paperwork.  Ehh government..

ASTB Study Guide

So you want to go to OCS and are considering aviation.  You will be taking the Aviation Selection Test Battery to help the Corps in making selections for aviation applicants.

What you need is the ASTB study guide!

Click here for the pdf.  Good luck.

marine corps aviation

What is the ASTB?

The Aviation-Selection Test Battery is used by the U.S. NavyMarine Corps, and Coast Guard as one criterion used in making selection determinations for officer aviation program applicants. The most recent complete revision of the ASTB was completed by the Naval Operational Medicine Institute (NOMI) in cooperation with the Educational Testing Service (ETS) in Princeton, New Jersey in 1992.

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