I have heard multiple different things as to what is required for the PRT that we need. This includes from my different ORs. Some people have said I should hit excellent low while others have made it seem like I only need to hit Sat medium. What do I realistically need? I’m in pretty good shape for the most part been doing PPL at the gym for almost 2 years and recently incorporated 3 weekly core HIIT routines to prepare myself for what we should expect at OCS. My biggest issue is I have trained myself for a good amount of weight with chest but endurance wise not so much. My numbers are currently 40 pushups (I feel like I can get this up fairly quickly), 2:30 plank with good form, and around 11:30 run.
PPL isn't a great split in the first place, regardless of goals. A full body split 2-4x a week would probably serve all of us better. Training for anything should be in line with your goals, so including
more work capacity (exercises/sets/reps) in a given period of time, would probably suit everyone the best. I also think the dogma of "only train body weight cause you're only gonna have to do bodyweight at OCS" is a huge miss. This is a hypothetical, so stick with me, but that's like saying "if you're only training for a 1.5 mile run, you should only run 1.5 miles max in training". Do your calisthenics and PT-style workouts, but do them with increasing resistance (weights) for longer durations/more rounds over the weeks/months. This sounds like a great case for
triple progressions and giant sets. You'd might end up being physically prepared and conditioned for OCS, all while accidentally building some muscle. Gross, I know. Mountain tactical has some good programs for military selection/prep too, I've heard.
OR
CrossFit probably works too lol.