Physical Prep
The physical training program at Officer Candidates School is intense. Officers need the stamina and confidence to lead Marines
in physically demanding situations, and that preparation begins here. You will complete endurance hikes of up to 12 miles
in full combat gear, obstacle courses such as the elevated "Tarzan" course and combat conditioning.
365-Day Plan
The intensity of your training will depend on how long you have before attending OCS. If you are one year out, you should start slowly and build your endurance and strength throughout the year. The road ahead will be very demanding. Preperation is key.
If you have a year to get physically and mentally prepared, speak to your OSO and track your workouts in your Officer Training Guide. The sooner you start your preparation, the better off you will be. Your year should progress as follows:
Start slowly
- Do not overestimate your ability when starting out. Work on performing correct sets. Do not worry about trying to time yourself. Just work on exercise technique.
Progress evenly
- Gradually progress by following the prescribed workout schedule. Try to do a little more over time, but do not overdo it.
Taper your last week
- Use the last week to get yourself mentally prepared, and do not do anything that might cause an injury.
Train at least 3 days a week.
Always complete your training for the day in the following order:
- Warm-up and flexibility training
- Pull-up/flexed-arm hang
- Supplemental work (for pull-up and flexed-arm hang)
- Crunches (core work)
- Aerobic conditioning (running)
- Cool down
Supplemental exercises include:
- Bench press/incline bench press
- Assisted pull-up - using a friend or a machine
- Squats
- Sit-ups
- Lunge
- Dips
- Shoulder press
- Step up
- Back extension
- Lat pull-down
- Leg lifts
- Dumbbell row
- Heel raise
- Bicep curl
