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Physical Fitness

jeremyjones44

jeremyjones44

PRO REC SWO
TCulkeen said:
Hey everyone, I am a prospective OCS applicant and I am looking for advice on preparation for the Physical Fitness Test. A workout plan or general advice will be appreciated.

Thanks,

Tom C.
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Here http://navymedicine.navylive.dodlive.mil/archives/1814 is an article that I wrote a couple months ago for Navy Medicine that has some really good tips for preparing for the Navy Physical Fitness Test. I hope this helps!
V/R
HM3 Jones
 
J

jtmedli

Well-Known Member
pilot
jeremyjones44 said:
Here http://navymedicine.navylive.dodlive.mil/archives/1814 is an article that I wrote a couple months ago for Navy Medicine that has some really good tips for preparing for the Navy Physical Fitness Test. I hope this helps!
V/R
HM3 Jones
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If all you do is prepare for the PRT, then you'll get destroyed at OCS. The PRT is pretty much the easiest PT you'll do there.

Go do crossfit (scale down the workouts as necessary) and start running 2 miles a day, 3-4 times a week. As far as running goes, start with 15min timed runs (run without stopping) and add time to the run every week.
 
jeremyjones44

jeremyjones44

PRO REC SWO
jtmedli said:
If all you do is prepare for the PRT, then you'll get destroyed at OCS. The PRT is pretty much the easiest PT you'll do there.

Go do crossfit (scale down the workouts as necessary) and start running 2 miles a day, 3-4 times a week. As far as running goes, start with 15min timed runs (run without stopping) and add time to the run every week.
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I agree with you, but his question was how to prepare for the fitness test. The Navy Medicine article only gives a simple framework to use when getting ready for the PFA or any other thing you might need to overcome or succeed at in life. In the article I talk about the framework Assessment, Challenge, and Support. This framework is utilized by the Center for Creative Leadership to develop leaders, but also can be used in other aspects of life, such as preparing for OCS or the Navy PFA.

Just going out and running 2 miles a day 3-4 times a week is not the best advice to be giving someone, especially if they do not run very often. However, if you use the Assessment, Challenge, and Support framework you will be setting yourself up for success, rather than going out and running aimlessly and potentially hurting yourself.

My advice, which is in the article I linked, is to utilize the Assessment, Challenge, and Support framework and this is why:

Assessment- In this stage someone that is wanting to get ready for the PFA or OCS should get an idea of where they are physically, which will help determine their baseline physical fitness level. This will help with preventing injuries, as well as give you the ability to set goals for the future.

Challenge- This stage consist taking what you discovered during the assessment phase, setting goals, and progressing your workouts towards your ultimate end goal, whether it be betting ready for the PFA or OCS.

Support- This stage is also very important. An example would be this forum. Many of us come here to ask questions and find out details about the selection process and many other things. Another example would be friends, co-workers, and family that value fitness or just want to see you succeed in general.

If anyone would like more info about this framework I would recommend reading the Center for Creative Leadership’s Handbook of Leadership Development. It is a great book. Also, if anyone has any questions about getting in shape or need more detailed advice feel free to PM any of your questions. I have been a trainer for several years and am a National Academy of Sports Medicine Trainer and Fitness Nutrition Specialist. I would be happy to help in any way that I can.

V/R

HM3 Jones
 
natheo

natheo

FS SNA, July 8
After I get moved out, really soon, I'm looking to start the Insanity program. Obviously I don't know much about OCS yet, but hour long high intensity bodyweight workouts seem to be a good place to start.
 
croakerfish

croakerfish

Well-Known Member
pilot
natheo said:
After I get moved out, really soon, I'm looking to start the Insanity program. Obviously I don't know much about OCS yet, but hour long high intensity bodyweight workouts seem to be a good place to start.
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Our DI loved Insanity, and I think he pulled a few moves from there for our beatings, so go for it.
 
mataron

mataron

Naval Aviator, VP-46
pilot
I finished P90x and liked it a lot for building a good general physical fitness foundation. However, I moved to where I can't do it anymore. I've joined a local gym that has weights, machines, and cardio equipment; I'd like to create a gym workout routine that mimics P90x but is slanted for preparing for OCS. (I go to OCS in two months.) Any suggestions? I think I'll substitute Plyometrics and Kenpo for running since there is a lot of running at OCS. Instead of yoga, I'll incorporate more core/ab exercises into my regular workouts and do a lot of stretching. Would something like this be good?

(Run distances increase over time.)
Monday - Chest, shoulders, triceps and abs
Tuesday - Run 2/3/4 miles
Wednesday - Back, biceps and abs
Thursday - Run 2/3/4 miles
Friday - Legs, push ups and abs
Saturday - Run 2/3/4 miles
Sunday - Rest or stretch

Should I add some cardio (i.e. elliptical or bike) after the work outs on the non-run days?
 
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