Army OCS Training Plan

$39.00

• 6-Week, 5x day/week Training Plan specific to US Army OCS (Officer Candidate School)
• Plan includes specific training the APFT as well as distance running, rucking and work capacity “smokers”
• Assessment-based plan automatically scales to the initial fitness level of the individual
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription

Description

This 6-week plan is designed specifically to train athletes for the fitness demands of US Army OCS (Officer Candidate School)

The training plan includes specific focus and straining for the US Army APFT. APFT scores to improve your ranking on Initial APFT scores will be used to generate rankings for the Order of Merit List (OML), with the highest scores filling available spaces before low scores.

As well, the plan trains running and ruck running to improve both and foot march performance. It also includes intense work capacity efforts.

The plan is assessment-based, and automatically scales to the incoming fitness level of each individual. As you work through the plan, it progresses – gets harder.

You’ll train 5 days per week, for a total of 30 sessions.

• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Required Equipment

- Pull-up Bar

- Course of known distance

- Rucksack loaded to 45#

- 10# Dumbbell, Sledgehammer, or Rubber rifle

- Stopwatch (we recommend the Timex Ironman 100)

RECOMMENDED EQUIPMENT

- GPS Watch (we like the Garmin ForeRunner 10) for tracking rucking distance and time.

Sample Training

BELOW ARE THE SESSIONS FROM WEEK 2 OF THE PLAN:
************

SESSION 6


Obj: APFT Work


Use results from SESSION 1


Warm-up:


3 Rounds




  • 200m Run - easy pace

  • 4/8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch


Training:


(1) Push-ups: 5 Rounds, every 60 sec.




  • 30% of your Max Reps Scored on APFT No. 1


then...




  • 1 Round max reps Push-Ups


(2) Sit-up: 5 Rounds, every 60 sec.




  • 30% of your Max Reps Sit-Ups from APFT No. 1


then...




  • 1 Round max reps Sit-Ups


(3) Pull-ups: 5 Rounds, every 60 sec.




  • 35% of your Max Reps Pull-Ups***


then...




  • 1 Round max reps Pull-Ups


***If you scored 20 or more Pull-ups during SESSION 2, drop to 20% per round and do the pull-ups with an IBA, 25# weight vest, or pack.


(4) 4 Rounds




  • 200m Run @ designated APFT No. 1 run time pace

  • Rest 1 min. between intervals


(5) 3 Rounds




  • 800m Run @ designated APFT No. 1 run time pace

  • Rest 2 min. between intervals


************


SESSION 7


Obj: Pull-ups/5-mile Run Intervals


Use results from SESSION 2 for Pull-ups and SESSION 3 for 2-mile interval times


Warm-up:


3 Rounds




  • 400m Run

  • 5x Sit-ups

  • 5x Push-ups

  • Instep Stretch


Training:


(1) Pull-ups: 5 Rounds, every 60 sec.




  • 35% of your Max Reps Pull-Ups***


then...




  • 1 Round max reps Pull-Ups


***If you scored 20 or more Pull-ups during SESSION 2, drop to 25% per round and do the  Pull-ups with an IBA, 25# weight vest, or pack.


(2) 2 Rounds




  • Run 2 miles @ Run Interval Pace Table

  • Rest 5 min. between intervals.


************


SESSION 8


Obj: Work Capacity


Warm-up:


3 Rounds




  • 5x Push-ups

  • 5x Sit-ups

  • 10x Air Squats

  • Instep Stretch


Training:


(1) 10 Rounds, every 60 sec.




  • 10x Air Squats

  • 5x Lunges

  • 5x EOs


(2) As Many Rounds As Possible in 10 min.:




  • 5x Burpees

  • 20x Step-ups

  • 200m Run


(3) 4 Rounds




  • 20/20 sec. Standing Founder

  • 20/20 sec. Kneeling Founder

  • 20/20 sec. Low Back Lunge

  • 10x Face Down Back Extension


(4) 3 Rounds




  • Hip Flexor + Pigeon


*************


SESSION 9


Obj: APFT Work - Use results from SESSION 1


Warm-up:


3 Rounds




  • 200m Run - easy pace

  • 4/8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch


Training:


(1) Push-ups: 5 Rounds, every 60 sec.




  • 35% of your Max Reps Scored on APFT No. 1


then...




  • 1 Round max reps Push-Ups


(2) Sit-up:  5 Rounds, every 60 sec.




  • 35% of your Max Reps Sit-Ups from APFT No. 1


then...




  • 1 Round max reps Sit-Ups


(3) Pull-ups:  5 Rounds, every 60 sec.




  • 35% of your Max Reps Pull-Ups***


then...




  • 1 Round max reps Pull-Ups


***If you scored 20 or more Pull-ups during SESSION 2, drop to 25% per round and do the pull-ups with an IBA 25# weight vest, or pack.


(4) 4 Rounds




  • 200m Run @ designated APFT No. 1 run time pace

  • Rest 1 min. between intervals


(4) 3 Rounds




  • 800m Run @ designated APFT No. 1 run time pace

  • Rest 2 min. between intervals


*************


SESSION 10


Obj: Pull-ups/Ruck Intervals


Warm-up:




  • 3 Rounds

  • 400m Run - easy to moderate pace

  • 2/3x Pull-ups

  • 10x EOs

  • Instep Stretch


Training:


(1) Pull-ups:




  • 5 Rounds, every 60 sec.

  • 40% of your Max Reps Pull-Ups***


then...




  • 1 Round max reps Pull-Ups


***If you scored 20 or more Pull-ups during SESSION 2, drop to 30% per round and do the pull-ups with an IBA 25# weight vest, or pack.


(2) 3 Rounds




  • 1-mile Ruck run w/ 35/45# ruck and carry a 10# Sledge, rubber rifle, or dumbbell@ Ruck interval table pace

  • Rest 5 min. between intervals


(3) 2 Rounds




  • 30 sec. Jane Fondas

  • 30 sec. Shoulder Scarecrows

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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


 

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

Testimonials

Rob,


I'm on week 4 of the Army OCS Plan. I've experienced some incredible results in just 3 weeks of training. All running and rucking have been on a treadmill, pull-ups have been with 25lb vest since I scored over 20 on my first pull-up test. Additionally, I'm not carrying a sledgehammer or weight for rucking, it's just not necessary for my current goals (I'm sure that's why my times are fast).


Here are my week 4 assessment results:


3 mile ruck run reduced by 5 minutes, running a 34:06 (no sledge or weight).


Reduced my 5 mile run by 4 minutes, running a 39:40. (Never thought I would run 5 miles in under 40 minutes).


Reduced my 2 mile run by 1:24, running a 14:06.


Push-ups went from 78-75.

Sit-ups went from 61-71.

Pull-ups went from 21-25. (I used your progression with a 25lb vest)




So being only halfway finished I'm extremely impressed with my results. I know I will reach my goals by the end and already have exceeded most of them.

- G

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