Disclaimer: It is very important to note that none of these physical
training programs should be started by anyone until you have consulted a
licensed physician and you are told you are medically qualified to begin this
specific type of physical training.
First and foremost you need to be physically prepared for OCS. You can
not get ready for OCS in just a couple of weeks. You should allow yourself
two months of physical training at a minimum in order to adequately
prepare for OCS. Your body will endure a wide variety of physical hardships and
unless your body is in overall very good condition you will be prone to
getting sports injuries.
We recommend that you train for running moderate distances at varying paces
with combat boots and running shoes. It is essential that you use
a good pair of running shoes, not the ones that the guy at the Foot Locker
said were cool, but the kind you get at a professional running store after
the trained sales rep has watched you run and walk. Running injuries are
common at OCS so you must do everything you can to prevent running injuries.
If your shoes are more than a year old it's time to start looking for a
new pair.
Also, you will need to have a sufficient amount of upperbody strength to pull yourself and your fire team up the many obstacles you will negotiate while in training. A weight training routine combined with circuit training is recommended. Abdominal exercises will also be very important to round out your workout.
The Physical Fitness Test (PFT)
The PFT is the standard test that all Marines run twice a year to assess
their physical condition. The test consists of a three-mile run, pull-ups (no
time limit) or flexed arm hang and crunches (two minute time limit). For males
to get a maximum score they need to run three miles in 18:00, do 20 pull-ups
and 100 crunches. For females to get a maximum score they need to run three
miles in 21:00, do the flexed arm hang for 70 second and do 100 crunches.
The minimum score to apply for any Marine Officer program is a 225. Before you ship to OCS you should shoot for a 270 or higher. If you want to compute your score download the PFT calculator program.
More Resources for Physical Preparation
If you are looking for workout routines we have posted some links to
downloads below. The best resource by far for physical preparation is the
candidate preparation page at www.ocs.usmc.mil. Medical personnel at OCS
have developed various workouts for males and females. Each workout program is
designed to get you in optimal shape for OCS.
Check the OCS web site for more custom tailored workout
plans.
We encourage all applicants and candidates to train with the Officer
Selection Officer at your campus or at the downtown office any time.
If you have any questions about getting
prepared for OCS call your OSO and he or she will be happy to help you.
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