Army OCS Training Plan
$59.00
- 7-Week, 5x day/week Training Plan specific to prepare you for the US Army OCS (Officer Candidate School)
- Includes specific training for the ACFT as well as distance running, rucking, and work capacity events
- Assessment-based traininag plan that automatically scales to your initial level of fitness
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription
Description
The following 7-week training plan is designed to train specifically for the new Army’s Officer Candidate School (OCS). This training plan is designed to be completed the 7 weeks directly before you report to OCS. This is an intense plan and requires commitment to complete the plan.
We have included the Army ACFT, 5-mile Run, 3-mile Ruck, and Pull Up Assessments to ensure improved performance on known events at OCS, as well as develop overall fitness levels for whatever may be asked of you during the course.
Please click HERE for an official US Army Video describing the ACFT and its events.
This training program deploys the assessment during Weeks 1, 4, and 7. The program uses your latest assessment event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.
This is Version 2 of the plan, updated in June 2021 and again in March 2022 to address changes to the ACFT.
Below is how this training program trains the specific events in the EIB:
WEEKLY SCHEDULE
- Monday: ACFT Progressions
- Tuesday: Pull Ups & Run Intervals
- Wednesday: Work Capacity and Chassis Integrity
- Thursday: ACFT Progressions
- Friday: Pull Ups & Ruck Intervals
REQUIRED EQUIPMENT
- Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
- Running area (track or other) with known 800m and 1-mile distances.
- Army issue ruck with 45# load
- 10# and 20 or 25# Medicine Balls
- Dragging sled and 90# of loading
- 2x 45# Kettlebells or dumbbells
- Pull Up Bar
- Bar and plates for deadlifts
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
- Running area (track or other) with known 800m and 1-mile distances.
- Army issue ruck with 45# load
- 10# and 20 or 25# Medicine Balls
- Dragging sled and 90# of loading
- 2x 45# Kettlebells or dumbbells
- Pull Up Bar
- Bar and plates for deadlifts
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Assessment - ACFT No. 1
Warm up:
3 Rounds
8x Dead Lift @ 65/95#
4x Hand Release Push ups
4x 25m Shuttle
8x Sit Ups
Instep Stretch
Lat + Pec Stretch
Army Combat Fitness Test:
(1) Work Up to 3RM Dead Lift
- Note - you have just 5 minutes, We'd recommend two 3 rep efforts working up, and then 1-2x 3RM attempts. Don't go heavier than 420 pounds.
*** Rest 2 Minutes
(2) Standing Power Throw @ 10# Medicine Ball
- Note - you have just 3 minutes for 1 practice throw, and 2 throws for distance. Your longest distance throw counts.
*** Rest 2 Minutes
(3) Max Hand Release Push ups in 2 Minutes
- Note - we assume you can rest in the bottom position as needed
*** Rest 2 Minutes
(4) Sprint-Drag-Carry for Time
- Note - Start from Prone and drag a 90 pound sled, and carry 45 pound kettlebells or dumbbells
*** Rest 2 Minutes
(6) Max Leg Tuck in 2 Minutes
- Note: You can rest in the down position, but cannot let go of the bar to rest
*** Rest 5 Minutes
(6) Run 2 Miles for Time
RECORD ALL SCORES
Comments: See HERE for an official US Army Video showing the events and form. For the Sprint-Drag-Carry, different sources have different loads for the kettlebells to carry. Go with 45# or 20KG.
******************************
TUESDAY
SESSION 2
Obj: Pull Up/Ruck Run Assessment
Warm Up:
3 Rounds
400m Run
2/3x Pull Ups
10x Sit Ups
Lat + Pec Stretch
Training:
(1) Max Reps Pull Ups
RECORD RESULTS
(2) 3 Mile Ruck for time @ 45# pack (dry - no water weight) and a 10# rubber rifle/sledge/dumbbell.
RECORD TIME
******************************
WEDNESDAY
SESSION 3
Obj: 5-Mile Run Assessment
Warm Up:
3 Rounds
400m Run
2/3x Pull Ups
10x Sit Ups
Instep Stretch
Training:
(1) Run 5 Miles for Time
RECORD TIME
******************************
THURSDAY
SESSION 4
Obj: ACFT Progressions
Warm up:
5 Rounds
5x Squat
5x Squat Jump
2x Power Throw @ 10# Medicine Ball
4x 25m Shuttle
Instep Stretch
Training:
(1) 6 Rounds
1x Standing Power Throw @ 10# Medicine Ball
Slow walk to ball after each throw - Throw back to start.
(2) 6 Rounds
1x Standing Power Throw @ 20 or 25# Medicine Ball
Slow walk to ball after each throw - Throw back to start.
No 20 or 25# Medicine Ball? Substitute 1x Broad Jump holding 2x 10# dumbbells (1 in each hand). Rest 20-30 seconds between efforts.
(3) 4 Rounds
150m Shuttle Every 1:15
(4) 3 Rounds
Run 800m @ your "800m Interval Pace" using your SESSION 1 ACFT 2-Mile Run Time and the MTI Running Calculator
Rest 4 Minutes Between Efforts
(5) 2 Rounds
HAM - Hip Mobility Drill
******************************
FRIDAY
SESSION 5
Obj: Pull Up/Ruck Intervals
Warm Up:
3 Rounds
400m Run
2/3x Pull Ups
10x Sit Ups
Lat + Pec Stretch
Training:
(1) 6 Rounds every 75 sec.
30% of SESSION 2 Pull Ups Assessment
(2) 2 Rounds
1 Mile Ruck @ 45# pack (dry - no water weight) carrying a
10# rubber rifle/sledge using your interval pace from the SESSION 2 Ruck assessment and the MTI Ruck Calculator
Rest 5 Minutes between intervals
Comments: Example for Parts (1): Say your SESSION 2 Pull Up score was 10. 30% of 10 = .3 x 10 = 3. Set a repeating countdown timer for 75 seconds. On "go" complete 3 Pull Ups. The faster you finish, the more rest you get before beginning the next round (at 75 seconds).
Testimonials
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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