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OCS push-ups, planks, and running standard numbers

N

nameshannah

Member
Hello everyone :) I'm preparing myself for OCS and an acquaintance advised me, "get push-ups, planks, and running numbers within the standards". I'm pretty new to exploring the world of the Navy... and I found the acceptable numbers for Navy bootcamp on google... but any advice on the numbers I should be shooting for for OCS would be stellar. Thank you in advance for any advice! :)
 
I was an older candidate when I went through in 2020. I'm a big guy (200+lbs) who likes to run 5ks and 10ks for fun so the run was a no brainer. My biggest piece of advice is that you train up to HIIT intervals of 30 min (super sets, no breaks) @ 5-6 days a week. The "smoke sessions", "pushes" , etc would've been a lot easier on my body had I trained more for HIIT. There were a lot of folks who rolled because of HIIT related injuries.

Don't think you'll duck out, or stay hidden. Your going to leave your sweat and blood on the field I promise. I had a big mouth, loved attention, and definitely chose strong over smart. Lastly, find your center. My absolute favorite times were the 0530 3-5 mile group runs. Great time to clear my head and embrace the day.

Edit 1: I forgot to attach the updated PRT standards from our CFL. Attached is the Feb2022 edition of Guide 5. Thanks.
 

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Hatchtastic Scholastic said:
I was an older candidate when I went through in 2020. I'm a big guy (200+lbs) who likes to run 5ks and 10ks for fun so the run was a no brainer. My biggest piece of advice is that you train up to HIIT intervals of 30 min (super sets, no breaks) @ 5-6 days a week. The "smoke sessions", "pushes" , etc would've been a lot easier on my body had I trained more for HIIT. There were a lot of folks who rolled because of HIIT related injuries.

Don't think you'll duck out, or stay hidden. Your going to leave your sweat and blood on the field I promise. I had a big mouth, loved attention, and definitely chose strong over smart. Lastly, find your center. My absolute favorite times were the 0530 3-5 mile group runs. Great time to clear my head and embrace the day.
Click to expand...
thank you for sharing your experience.
 
nameshannah said:
Hello everyone :) I'm preparing myself for OCS and an acquaintance advised me, "get push-ups, planks, and running numbers within the standards". I'm pretty new to exploring the world of the Navy... and I found the acceptable numbers for Navy bootcamp on google... but any advice on the numbers I should be shooting for for OCS would be stellar. Thank you in advance for any advice! :)
Click to expand...
As unsatisfying as it is, this is actually good advice. The OCS PFAs are a consistent source of rolls. Your first fitness goal ahead of getting to OCS should be to max out those numbers. There are programs to help you do that:

hundredpushups.com

The 100 pushups training program

The 100 pushups training program. Strengthen and sculpt your arms, abs, chest and glutes by training to do 100 consecutive push-ups in six weeks.
hundredpushups.com hundredpushups.com
fiveminuteplank.com

- 5 Minute Plank

Follow one of three progressive training programs and you'll soon be on your way to improving core strength, balance, stability & completing a five minute plank
fiveminuteplank.com fiveminuteplank.com
www.nhs.uk

Exercise

General health and fitness guidelines for adults aged 19 to 64, including tips on how to achieve 150 minutes of moderate intensity activity a week.
www.nhs.uk www.nhs.uk

Make sure you can hit at least good-medium for your age, consistently, or you're going to have a bad time. Try for outstanding-high, but if you plateau around excellent-low you'll still have an easier time than many. If you can already hit excellent-low for your age, then we have more to discuss.

www.navy-prt.com

Navy PRT Standards - US Navy PRT

Navy PRT Running, pushup, plank, row and swimming standards included in Guide FIVE
www.navy-prt.com
 
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