Description
The following 7-week, 6x/week training plan is designed specifically for the U.S. MARINE CORPS OFFICER CANDIDATE SCHOOL (OCS). This program is “sport-specific” with the sole objective of preparing you for the specific demands of OCS. This plan was updated to reflect the recent changes to the PFT with the addition of Push Ups and the Front Plank. It is imperative that in the events which have a choice option (Pull Ups or Push Ups, USMC Crunches or Front Plank) you complete the PFT’s with that exercise, as well as the follow-on progressions in the training plan.
This is Version 2 of the plan, updated in November 2021.
OCS EVENTS
This training plan will prepare you for the major graded and non-graded events you will encounter at OCS, as well as general day-to-day PT. These include:
- PFT
- CFT
- Obstacle Course & Rope Climb
- Endurance Course
- Rucking
- Running in sneakers and in boots
PFT Male Standards
Pull Ups – Maximum Score: 23 Reps
Push Ups – Maximum Score: 87 reps for a Maximum of 70 points (Note that you will only get 70 points if you max out the Push Ups. Compare that to 14x Pull Ups for a 70 score and choose wisely.)
Crunches – Maximum Score: 115 Reps in 2 Minutes
Front Plank – Maximum Score: 4 minutes and 20 seconds
3 Mile Run – Maximum Score: 18 Minute Run Time
PFT Female Standards
Pull Ups – Maximum Score: 10 Reps
Push Ups – Maximum Score: 50 Push Ups for a Maximum of 70 points (Note that you will only get 70 points if you max out the Push Ups. Compare that to 5x Pull Ups for a 70 score and choose wisely.)
Crunches – Maximum Score: 105 reps in 2 Minutes
Front Plank – Maximum Score: 4 minutes and 20 seconds
3 Mile Run – Maximum Score: 21 Minute Run Time
CLICK HERE for a USMC PFT Calculator
WEEKLY SCHEDULE
Week 1, 4, and 7:
Monday: (AM) PFT, (PM) CFT
Tuesday: Ruck Assessment
Wednesday: Rope Climb, Work Capacity
Thursday: PFT Progressions
Friday: CFT Progressions, Boots Run
Saturday: Endurance Run
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, 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
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.