Marine Corps OCS Training Plan
$59.00
- 7-Week, 6x day/week training plan specifically designed for Marine Corps OCS.
- Plan includes specific training for the USMC PFT, USMC CFT 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 450+ Plans included with an Athlete’s Subscription.
Description
The following 7-week, 6x/week training plan is designed specifically for the US Marine Corps Officer Candidate School (OCS). This program is “sport specific” with the sole objective of preparing you for the specific demands of OCS including specific training for:
-USMC PFT
-USMC CFT
-Obstacle Course & Rope Climb
– High Intensity Work Capacity Haze Sessions
-6-Mile Ruck @ 45#
-Moderate Pace Running (8 min/miles) in sneakers and in boots
This is the Version 3 of this plan, updated May, 2023.
PROGRAM SCHEDULE
Week 1, 4, and 7:
Monday: (AM) PFT, (PM) CFT
Tuesday: 6-Mile Ruck Assessment @ 45#
Wednesday: Rope Climb, Work Capacity
Thursday: PFT Progressions
Friday: CFT Progressions, Boots Run
Saturday: Endurance Run (5-7 miles)
Week 2, 3, 5, and 6:
Monday: PFT Progressions
Tuesday: Ruck Intervals
Wednesday: Rope Climb, Work Capacity
Thursday: PFT Progressions
Friday: CFT Progressions, Boots Run
Saturday: Endurance Run
REQUIRED EQUIPMENT
- Stopwatch with Repeat Interval Timer – smartphone will work.
- Pull Up Bar
- Known distance run route or 400m track
- Cones
- 35/53# Kettlebell
- 80# Sandbag or Partner for CFT Buddy Carries
- 15’ Climbing Rope or Small Section of Rope/Towel to throw over a Pull Up Bar
- 2x 30# Ammo Cans or Dumbbells
COMMON QUESTIONS
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.
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.
Unfamiliar Exercises?
Go to http://www.mountainathlete.com/page.php?page_ID=14 for a list of exercises and video demonstration. All exercises in the training program are hyperlinked to MTI Exercise demonstrations.
What if I have more questions?
Contact coach@mtntactical.com
Good Luck!
Rob Shaul
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, preferably one that can record lap times.
- Pull Up Bar
- Known distance run route or 400m track
- Cones
- 35/53# Kettlebell
- 80# Sandbag or Partner for CFT Buddy Carries
- 15’ Climbing Rope or Small Section of Rope/Towel to throw over a Pull-Up Bar
Sample Training
Below is the entire first week of this training plan:
************
**************
MONDAY
SESSION 1 - 2-A-Day
AM Session
Obj: PFT #1 Assessment
Uniform: Gym Gear and Tennies
Warm-up:
3 Rounds
- 10x Push-ups
- 2x Pull-ups
- 200m Run
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) Max reps Pull-ups OR Push Ups
** Rest 3 Minutes
(2) Max Time for Front Plank
** Rest 3 Minutes
(3) 3-Mile Run for Time
RECORD RESULTS
*****************
PM Session
Obj: CFT #1 Assessment
Warm-up:
3 Rounds
- 10x Push-ups
- 2x Pull-ups
- 200m Run
- Instep Stretch
- Lat + Pec Stretch
Uniform: USMC Combat Utility Uniform / Boots and Utes.
(1) Run 880 yards for time
**Rest 5 min.**
(2) Max Reps 30# Ammo Can Lift (ACL) in 2:00
No ammo can? Use a 30# dumbbell instead.
**Rest 5 min.**
No partner for the casualty drag and carry? Use an 80 pound sandbag instead.
RECORD RESULTS
**************
TUESDAY
SESSION 2
Obj: Ruck Assessment
Uniform: USMC Combat Uniform and boots.
Training:
(1) 6 Mile Ruck for time @ 45#
Note: Walk, do not run during this assessment
RECORD RESULTS
(2) 2 Rounds
**************
WEDNESDAY
SESSION 3
Obj: Rope Climb, Work Capacity
Uniform: USMC Combat Uniform and boots.
Warm up:
4 Rounds
Training:
(1) 3 Rounds
- 15ft Rope Climb OR
- 5x Rope Pull Ups
- Rest 1 Minutes
Note: Focus on perfecting Rope Climb technique
(3) 20 Minute AMRAP (As Many Rounds as Possible)
- 5x Burpees
- 2/5x Chin Ups
- 10x Kettlebell Goblet Lunge @ 35/53#
- 200m Run
(3) 3 Rounds
- 1x Shoulder Blaster
- 30 Second Rest
**************
THURSDAY
SESSION 4
Obj: PFT Progressions
Uniform: Gym Gear and Tennies
Warm-up:
3 Ronds
- 10x Push-ups
- 2x Pull-ups
- 200m Run
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 6 Rounds, every 75 sec.
Example:
You performed 10x Pull-Ups on your USMC PFT #1 Number of Pull-Ups each Interval:
10 x .3 = 3
Each round you’ll do 3x Pull Ups every 75 Seconds. Whatever time remaining in the 75 seconds is your rest. Use the equation for Part 2’s Crunches.
(2) 6 Rounds
- 30% of your Front Plank time from PFT#1
Rest 30 sec
Example:
You performed 3 minutes on the Front Plank assessment in your PFT. First, break down your time into seconds…
3 x 60 seconds = 180 seconds
180 x .3 = 54 seconds. So each round you’ll do a 54 second plank, followed by a 30 second rest, for 6 rounds.
(3) 2 Rounds
- 1 Mile Run @ Interval Pace using the MTI Running Calculator and results from PFT #1, 3-Mile Run Time
- Rest 8 minutes between efforts
[calculator name="Run"]
(2) 2 Rounds
**************
FRIDAY
SESSION 5
Obj: CFT Progression, Boots Run
Uniform: USMC Combat Uniform and boots.
Warm up:
3 Rounds
- 5x Ammo Lifts @ 30#
- 5x Lunges
- 10x USMC Crunches
- 10x Squats
- Run 100m
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 4 Rounds
- 400m Sprint
- Rest 90 Seconds
(2) 6 Rounds
30 sec. Max Rep
- Ammo Lifts (AL) with 30# Ammo Can or Dumbbell
- Rest 30 Seconds
(2) 4 Rounds, one every 3
min ....
The faster you finish each round, the more rest you get before the next one starts.
(3) 2-Mile Run @ Moderate Pace
"Moderate" = comfortable but not easy, but aim for 8 min/miles.
**************
SATURDAY
SESSION 6
Obj: Endurance
Uniform: Gym Gear and Tennies
(1) 5 Mile Run @ Moderate Pace
"Moderate" = Comfortable but not easy, but aim for 8 min/miles.
(2) 2 Rounds
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