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.
You are not applying to the
Army, Navy or Air Force. Our Standards are high
in every area. This is no more evident anywhere
than in the area of physical fitness. You must
achieve a high PFT score just to get selected.
Then you need to be in great shape to be successful
at OCS.
For the application process, undergrads
need to shoot for a run time of 22:30, 12-15 pull-ups,
and 100 crunches in two minutes. An overall score
of 250 should be the minimum goal. Remember, these
are minimum standards. You aren't going to impress
anyone but your mother with these scores. Anyone
with a run time below 21:30 and score of 270 or higher
should feel pretty good about selection assuming everything
else is competitive.
Grads need to shoot for a run time below
22:00, 15-20 pull-ups and 100 crunches in two minutes.
An overall score of at least 265 should be the minimum
goal. Once again, these are minimum scores.
Any grad with a run time below 21:00 and an overall
score of 285 should feel pretty good about selection
assuming everything else is competitive.
Talk to the OSO about getting you set
up on consistent workout. There are a million
ways to get in shape. Remember that the key to
any program is consistent effort. A good program
should also focus on aerobic conditioning and muscular
endurance more than low repetition strength training.
Stay out of the weight room and keep your feet pounding
the pavement. It doesn't take big muscles to squeeze
off a round with an M-16. It does however, take
a fit individual to get in position to take that shot.
Physical fitness is not benching three times your body
weight. It is having the dexterity and endurance
to effectively manage your own body weight.
In addition to physical fitness already
discussed, you need to make sure you are conditioned
for the following training. Talk to the OSO to
make sure you are doing what you need to do to prepare.
You need to start training for these types of events
6-8 weeks before the start of OCS and work into them
very slowly. The key is to talk to the OSO about
what is the best way to prepare.
- Running with boots
- Running with gear (canteens and rifle)
- 3-15 mile hike
PHYSICAL TRAINING RESOURCES:
Physical Training
The
PFT Calculator
Example
Workout Programs
Candidate
PFT Scores
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