Training for the USMC [Forum Archive]

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Training for the USMC

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Posted by: Jeeper

I have a buddy who is going to go to USMC Officer Candidate School and wants to get in shape as much as possible before he goes. He isn't going until the fall but wants to start now. The Marines have a Test you take where you basically need a 75% score to go through. It is 3 different activities. Pull ups, 3 mile run and sit-ups. 100 % is 18 minute run, 20 pull-ups and 100 sit-ups in 2 minutes. 75% is 22minute, 15 pull-ups, 75 sit-ups. He was asking me how I would suggest getting in shape for this. He is in pretty good shape but I doubt he could hit the 75% mark right now. I found this chart on the Marine website that shows a training schedule and wanted input.

http://www.ocs.usmc.mil/New_Web_Form...ate%20Prep.htm (Then click on male preparation)

He lifts regularly(4X a week) also. Should he change the reps he is doing to go for more endurance? What would you guys suggest?

Posted by: Duncans Donuts

Have him train specifically. Have him do pullups, situps, and run an 18 minute 3 mile.

Posted by: sgtneo

how can you run 18 min 3 mile i have just started run 3 miles every wednesday and was my second time today but had stitch so made it alot harder, i do 3 miles in about 27mins how can i cut that down as im also training for uk army

thanks

Neo

Posted by: Jeeper

Quote:

Originally Posted by Duncans Donuts

Have him train specifically. Have him do pullups, situps, and run an 18 minute 3 mile.

That is what I was thinking but not sure about the frequency. I would think that you would want to do each of these at least every other day. Is that too much?

Posted by: Jay-Budaman

I am a Marine and one thing that I have noticed about the PFT is that most people have their strengths and weaknesses. I for example can do 20 pull ups and 100 crunches in my sleep but it takes me closer to 25 min to run the 3 miles. Whereas others can run 3 miles in 19 or 20 mins but can only do 11 or 12 pull ups. One of the best things to do to prepare for OCS or any USMC training for that matter is to build cardiovascular and muscular endurance. The Marine Corps philosophy isn't based on "forklift strength" so much as muscular endurance so I suggest lots of calisthetics and running. Confidence and heart also matter a great deal. That obstacle course may look easy but after a PT workout, 3 mile formation run and 2 hours of MCMAP training it becomes a test to keep going when you are physically exhausted. A 300 pound bench press won't help much in that 11 mile hump but being able to cope with the pain and keep going will make all the difference.

Posted by: sgtneo

Quote:

Originally Posted by Jay-Budaman

I am a Marine and one thing that I have noticed about the PFT is that most people have their strengths and weaknesses. I for example can do 20 pull ups and 100 crunches in my sleep but it takes me closer to 25 min to run the 3 miles. Whereas others can run 3 miles in 19 or 20 mins but can only do 11 or 12 pull ups. One of the best things to do to prepare for OCS or any USMC training for that matter is to build cardiovascular and muscular endurance. The Marine Corps philosophy isn't based on "forklift strength" so much as muscular endurance so I suggest lots of calisthetics and running. Confidence and heart also matter a great deal. That obstacle course may look easy but after a PT workout, 3 mile formation run and 2 hours of MCMAP training it becomes a test to keep going when you are physically exhausted. A 300 pound bench press won't help much in that 11 mile hump but being able to cope with the pain and keep going will make all the difference.

being a marine you will know your stuff when it comes to cardio yeah? cause last week when i did my cardio 3 mils in 27 mins i was fine at doing it, this week didnt have chance to eat before and wont eat hour or so before as i dont want stitch but i got one anyway and it was horrible running the three miles, is that because i didnt eat anything at all before i ran or is there another reason to this?

Posted by: Jay-Budaman

Quote:

Originally Posted by sgtneo

I make sure that I don't run on an empty stomach. I get cramps and feel weak and light headed afterwards. On the other hand, its not a good idea to have a 5 course meal then head right out the door and hit the track. Make sure you have something in your system for energy but make sure you let your food settle also. Its also important to make sure you stay well hydrated, your body will not perform well without the proper supply of H20.

Posted by: sgtneo

cheers will keep that in mind if i need to drop my 3 mile run right down

Neo

Posted by: Flex

get your muscular endurance/cardio WAY up there.

Posted by: Jeeper

So what kind of stuff do I reccomend and how often. Weights(20, 30, 50?? reps). Run(every other day, every day)??????

Posted by: SlimShady

If you know the test is sit-ups, pull ups and running, then I would pratice sit-ups, pullups and running.

Posted by: silencer

Hmm..what will the environment be like when doing the test in the fall... Im asking this because I was able to Run at great lengths in the cold weather I trained in In the UK , yet when I went to Spain to race. I almost passed out.

..It all depends on how fit your friend is at the moment... If I was him I would run everyday, tell him to make sure he pushes himself for a better time everyday. When he begins to get good and feels comfortable with the run, make him put on a backpack with a little weight in it, and make him carry on the same with that (Just shove it with shoes/clothes. Maybe take every Sunday off though, just for a bit of recuperation

I also don't see if he is not reasonably fit why he couldn't do 3 sets of the maximum amount of pull-ups he is able to endure each day...Eventually when he builds up the pace a little bit, he can put some weights on.

I would Agree with DD, make him train Specifically for them. Also make sure his diet is clean.

...Correct me if I'm wrong, but I don't see how creatine can't help a little bit too...even though I would only recommend this the last 3/4 weeks up to the test.

Anyway that's what I think, yet...im sure other people Ie ..Actual marines like Jay would know a lot more.

Posted by: BigDyl

Wow. I could never do that. I could run 3 miles in like 27 minutes or something rediculous. Also, what are they considering a "Pull up?" Narrow or wide grip? I weigh too damn much to do that. I could hit the situps though.

Posted by: MTN WARRIOR

Quote:

Originally Posted by Jay-Budaman

As an Army soldier, as much as it pains me to agree with this Devil Dog, I must give him the big OORAH, Sempre fi, do or die, hold the line at 8th and I. He is 100% CORRECT. ITs all about LASTING through it all. 300 BP wont mean shit when you are running for what seems like days with no end in sight, just long enough to do Indian Runs and Sprints up hill backwards. Endurance is SO the key to survival in this case. My advise, train like you fight. If you must do pushups and situps better, do them. For endurance, go for a 3-mile run hard. Then put a backpack on an walk so hard for 5-8 miles that you are blowing snot bubbles down to your knees. Then do pushups situps again and go for a small jog. Now of course you will have to work up to this. Dont just do it all in one day. Oh, and every hour, stop what you are doing and knock out as many pushups as you can before your arms explode, then do 2 more. Do that ALL day, because you WILL do that ALL day, every day. Flutter kicks and hello dollies are favorite exercises of the sadistic Drill Instructor. And then there is "The Chair". Pretend like you are sitting in a chair,(without the chair being there) holding a book with two hands straight out in front of you. This is applied when you start to fall asleep in class. Back and leg KILLER. And practice this, GET UP, GET DOWN, GET UP, GET DOWN, DO PUSHUPS, GET UP, GET DOWN, GET UP, JUMPING JACKS, GET DOWN, SIT UPS, GET UP GET DOWN GET UP GET DOWN MOUNTAIN CLIMBERS. Gosh damn it I love being a Sergeant Major.

Posted by: Eggs

To get in shape for those things... you should work up to where you are doing them atleast 3x a week IMO. In training that I had I found that when I performed mainly those exercises I benefited more. Realistically, I'd focus more on those things than lifting alot. Morning workouts on M/W/F are nice, and dont worry about timing yourself starting off... just start pulling yourself together, later on when you are doing high reps you can focus on bursts of high energy exercises.

The most pull-ups I ever got in training was 16, but I could run a 17:30 3 mile and do 120 sit-ups in 2 minutes.

Resistance training might have its place, but I wouldnt think it should be done more than 2x a week. After passing the tests and getting on their program one will have time to see what can be accomplished with that. Also find out how they are doing their exercises... how they do sit-ups and pull-ups, etc. Are Marines still allowed to kip or whatever its called? Not surprising that lots of them are doing 20 pull-ups then

Regardless, make sure that everyone gives themselves proper rest time with running... a couple days or week off every 4 or 5 weeks helps you heal and get back into things. Its not necessary, but if you have any muscle mass it's going to be hard on the legs moving it around alot.

Posted by: Jeeper

Quote:

Originally Posted by Eggs

Are Marines still allowed to kip or whatever its called? Not surprising that lots of them are doing 20 pull-ups then

Huh???

Posted by: MTN WARRIOR

To "kip" is when you are at the bottom of the pullup, you roll your shoulders forward, arch you back and then quickly reverse it to give you a sort of momentum. Last I knew it was Commanders choice whether you could or not. In basic training, most likely NOT!!!

Posted by: Jay-Budaman

Nope, kipping is out. If you kip, use a bicycle motion or bring your knees above your chest the repetition is not counted. However a difference from when I went to boot camp last May and when my Drill Instructors went is that we are allowed to switch grip as often as we like. We can start off doing chinups (palms facing you) until you get tired and then switch grips and do a couple of pullups. Like the Sergeant Major said though, train till failure, then do a couple more. It will be all about getting that last little bit out when you think that you can't go any more. They say OCS is 50% leadership, 25% academics and 25% physical. Of that I'd say the physical part is 75% heart and 25% physical ability. Just make sure he's up for the challenge mentally. And thanks for the support Sgt Major Mtn Warrior, thats very motivating to a 19 yr old E3.

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