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!!

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..

OCS Video: Leadership

This is a great new video from the Corps on OCS, and its goal of Leadership

Media page updated here

Common Running Injuries, Causes and Treatments

You’ve trained intelligently and followed all the injury prevention techniques but you’ve still suffered a running injury.  How should you get back in shape for OCS or your next PFT?

What should you do now?

Let’s take a look at some of the most common running injuries, their causes, and how to treat those injuries.

Runner’s Toe
Runner’s Toe occurs when the nail is either pressed down too much on the bed underneath it or the nail tears from the bed itself. Either condition causes blood to pool between the nail and the bed. The nail eventually turns black.

Runner’s Toe can be caused by poor fitting shoes (most common cause), excessive downhill running, and wet shoes. Typically, the longest toe is pressed against the front of the shoe causing damage to the nail and/or nailbed.

The primary treatment is to ensure that your shoes are long enough and fit correctly. If bleeding continues and pressure builds beneath the nail, you will require professional advice to release the fluid.

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PFT Bigger Success!

Hooray! My goal was a 275, but I got a 282 on my PFT, hopefully putting me over the top to getting into OCC-202!

Did the PFT about 0600, and the cooler temperatures definitely helped on the run portion.  I would encourage any other candidates that you can retake PFTs and apply higher scores to your application package.  Good stuff!

Goal:

pft crunches

My PFT crunches, okay not really

Pull-ups: 19
Crunches: 100
Run: 21:20

Performance:

Pull-ups: 20
Crunches: 100
Run: 20:58