Pre-OCS Physical Fitness Program

Intro
Six days ago I began my last quarter of undergraduate studies at Rose-Hulman. Each day, I have made time to hit the gym, lifting weights, cycling, and running on a treadmill, albeit without a specific routine. I've been looking for a good routine to help me prepare for OCS, but most I found assumed I was already somewhat close to PFT standards and only needed to improve a bit. I finally found one that claims I can start now, at my present state of physical (non)fitness.

The full program can be read here.

More after the break.

UPDATE: Calendar added
I have created a public calendar for all the exercises I will be doing over the next 12 weeks. Click here to subscribe or click here to view it online.



Program Overview
This is a 90-day / 12-week program that is designed to steadily build candidates up to PFT standards. Each week includes 2 runs and 2 circuit sessions interrupted by 3 days of rest. A circuit session means doing the circuit 2-4 times with 90-120 seconds rest between, as prescribed for the current week. In a circuit, ten repetitions of each of the following exercises — except for pull ups, which are done to maximum repetitions — are done without breaks between exercises in the order shown:

• pull ups (outboard),
• crunches,
• bends and thrusts,
• push ups,
• frog sit ups,
• star jumps,
• diamond push ups,
• sit ups with a twist, and
• plyometric jumps.

The descriptions of the exercises, with video demonstrations, can be found here.
Refer to the full program description, linked above, for the weekly specifications.


Implementation
I will likely do the runs on a treadmill in an effort to ensure I achieve and maintain the required pace and distance. I'm not sure about all the circuit exercises. I will have to scope out the SRC to make sure that there is a place for each one, but I expect there will be.


Notes
Since a treadmill displays pace in miles per hour, these conversions are helpful:
8.5 minutes per mile = 7.05882353 mph
8.0 minutes per mile = 7.5 mph
7.5 minutes per mile = 8.0 mph
The 8 mph pace earns a candidate 73/100 points on the PFT.
A pace of 10 mph (6 minutes per mile) is required for full points.

The male USMC PFT consists of pull ups (either inboard or outboard), crunches, and a 3-mile run. A candidate must complete a minimum of 10 dead hang pull ups, earning 5 points apiece, up to a maximum of 20. There is no time limit for this section. Next, each crunch earns a single point, and the candidate must complete a minimum 70, maximum 100, in 2 minutes. Finally, the run must be completed in less than 24 minutes. Scoring is unique, however, in that no points are earned; instead, for every 10 seconds past the 18:00 mark, 1 point is deducted. A perfect PFT score is 300 points.

To calculate your own PFT score, try one of the following options:
flash-based web calculator;
downloadable Windows-only executable;
a chart.
To apply to be a Marine officer, a candidate must earn a score of 225 or better.


Caleb, out.