The following 6-week, 5x/week training plan is designed specifically for the US Navy Officer Candidate School. This program is sport specific with the sole objective of preparing you for the specific demands of OCS. This plan focuses heavily on improving results for the US Navy Physical Fitness Assessment, 3-5 mile endurance runs, and HIIT style training that is utilized daily at Navy OCS.
This is Version 1 of the plan, designed in December 2021.
NAVY 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:
- US Navy Physical Fitness Assessment (PFA)
- Upper/Lower Body HIIT Style Training
- Core HIIT Style Training
- Moderate Intensity, Moderate Distance formation runs
- Water Confidence Test
- Monday: Navy PFA or PFA Progressions
- Tuesday: Swim Assessment, Work Capacity, Chassis Integrity
- Wednesday: PFA Progressions
- Thursday: Endurance Run, Work CapacityFriday: PFA Progressions
- Stopwatch, preferably one that can record lap times.
- Pull Up Bar
- Known distance run route or 400m track
What equipment do I need?
This is a limited equipment training plan. A 400m track or known distance course, a pull up bar, and a stopwatch is all you need for this plan.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
How do you count reps for Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
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.
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: email@example.com
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.