Marine Corps OCS Training Plan

$39.00

• 6-Week, 5x day/week training plan specifically designed for Marine Corps OCS.
• Plan includes specific training for the USMC PFT, as well as extensive running, rucking and durability work
• Assessment-based training 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

The Marine Corps OCS Training plan is 6-weeks long and designed specifically to train athletes for the fitness demands of USMC Officer Candidate School (OCS).

It contains focused emphasis on improving USMC Physical Fitness Test (PFT) scores as a means to improve your chances of making the cut after the initial PFT, which often determines who begins training, with the highest scores filling available spaces before low scores.

The plan also trains running and rucking to improve PFT, foot march, and run circuit performance.

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

The plan uses assessments and follow-on progression based upon your assessment results. In this way the plan automatically scales to the incoming fitness level of the athlete. These are the assessments deployed:
– USMC PFT
– 12-Mile Ruck for Time
– Max Pull ups
– 6 mile run for time

Training Week:
Monday: USMC PFT Work
Tuesday: Pull-ups***/6-mile Run Intervals
Wednesday: Work Capacity
Thursday: USMC PFT Work
Friday: Pull-ups***/Ruck Intervals
***Flexed-Arm Hang for female candidates

Required Equipment

- 45# Barbell
- Pair of 10 and 5# plates
- Pull-up Bar
- Course of known distance or GPS wristwatch tracking running and rucking distance and time.
- Rucksack loaded to 35/45# (female/male)
- 10# Dumbbell, Sledgehammer, or Rubber rifle
- Stopwatch (we recommend the Timex Ironman 100)

Sample Training

SESSION 11
Obj: USMC PFT Work (SESSION 1 results)/Push-ups (SESSION 3 results)


Warm-up:
3 Rounds
200m Run - easy to moderate pace

2/3x Pull-ups
4/8x Push-ups
8x Crunches
Instep Stretch


Training:
(1) Males:
5 Rounds, every 90 sec.
***45% of your Max Reps Pull-ups from USMC PFT No. 1
then...
1 Round max reps Pull-ups

***If you scored 20 or more Pull-ups, drop to 35% and do pull-ups with an IBA, 25# weight vest, or pack.

(1) Females:
5 Rounds, every 90 sec.
45% of your Max Time Flexed-Arm Hang from USMC PFT No. 1 then...
1 Round max time Flexed-Arm Hang

(2) 5 Rounds, every 60 sec.
35% of your Max Reps Crunches from USMC PFT No. 1 then...
1 Round max reps Crunches

(3) 5 Rounds, every 60 sec.
35% of your Max Reps Push-Ups then...
1 Round max reps Push-Ups

(4) 4 Rounds
400m Run @ designated USMC PFT No. 1 run time pace
Rest 2 min. between intervals

**Rest 5 min.**

(6) 2 Rounds
1-mile Run@ designated USMC PFT No. 1 run time pace
Rest 5 min. between intervals

**************************
SESSION 13
Obj: Work Capacity

Warm-up:
3 Rounds
3/5x Push-ups
10x Crunches
10x Air Squats
Instep Stretch

Training:
(1) 8 Rounds for Time
4x Push Press - 45/75#
8x Front Squats - 45/75#
20 sec. Rest

(2) 20 Rounds, every 30 sec.
3x Burpees
6x Air Squats

(3) 4 Rounds
20/20 sec. Kneeling Founder
3/5x Ankle to Bar
20/20 sec. Side Bridge
20x Seated Russian Twists - unloaded

(4) 2 Rounds
35 sec. Jane Fondas
35 sec. Shoulder Scarecrows

*********************
SESSION 15
Obj: Pull-ups (SESSION 1 results)/Ruck Intervals (SESSION 2 results)

Warm-up:

3 Rounds
400m Run - easy to moderate pace
2/3x Pull-ups
10x EOs
Instep Stretch

Training:
(1) Males:
5 Rounds, every 90 sec.

***50% of your Max Reps Pull-ups from USMC PFT No. 1 then...


1 Round max reps Pull-ups


***If you scored 20 or more Pull-ups, drop to 40% and do pull-ups with an IBA, 25# weight vest, or pack.

(1) Females:
5 Rounds, every 90 sec.
50% of your Max Time Flexed-Arm Hang from USMC PFT No. 1
then...
1 Round max time Flexed-Arm Hang

(2) 3 Rounds
4-mile Ruck run w/ 35/45# ruck and carry a 10# Sledge, rubber rifle, or dumbbell in your hand @ Ruck interval table pace
Rest 5 min. between intervals
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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

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