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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.
Here are some tools to help you with your workouts:
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.
Here are some tools to help you with your workouts:
PFT/ OCS Preparation:
| NEW!!- FEMALES.... This is a link to specific issues for you & your success at OCS, check the "workout plans" and incorporate strength training into your preparation for OCS! |
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.
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.
TOTAL FITNESS