The Marine Corps OCS Training plan is 6-weeks long and designed specifically to train athletes for the fitness demands of USMC Officer Candidate School (OCS).
It contains focused emphasis on improving USMC Physical Fitness Test (PFT) scores as a means to improve your chances of making the cut after the initial PFT, which often determines who begins training, with the highest scores filling available spaces before low scores.
The plan also trains running and rucking to improve PFT, foot march, and run circuit performance.
You’ll train 5 days per week, for a total of 30 sessions.
The plan uses assessments and follow-on progression based upon your assessment results. In this way the plan automatically scales to the incoming fitness level of the athlete. These are the assessments deployed:
– USMC PFT
– 12-Mile Ruck for Time
– Max Pull ups
– 6 mile run for time
Training Week:
Monday: USMC PFT Work
Tuesday: Pull-ups***/6-mile Run Intervals
Wednesday: Work Capacity
Thursday: USMC PFT Work
Friday: Pull-ups***/Ruck Intervals
***Flexed-Arm Hang for female candidates
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