This is the real curriculum.  If you are a motivator and want a leg up, having this stuff memorized would put you at a HUGE advantage when you get there.

I remember getting to the rack, with this math:

8 hours from lights to lights.

-1 (30 minutes on either end to get stuff done with personal gear)

-1 (firewatch)

-.5 (getting ready for, getting undressed after firewatch)

-1.5 (homework/studying for tests)

-.25 (reading/writing letters)

= 3.75 hours of sleep.

This was a very typical night. Some were worse, some were better. Imagine cutting out that homework section! 3.75 hours of sleep vs. 5.25. Let that motivate you.

Hop over to check out the OCS Academics Page

Books Recommended for the Officer Candidate

The intent of the Commandant in issuing this list (MCBUL 1500) is stated as follows: “In an era of constrained resources, our professional reading program is designed to provide Marines with an intellectual framework to study warfare and enhance their thinking and decision making skills. The mind, like the body, grows soft with inactivity. All Marines must understand that mental fitness is as demanding and as important as physical fitness, for both require commitment and perseverance. In a world characterized by rapid change and great uncertainty, our reading program will act as a combat multiplier by providing all Marines with a common frame of reference and historical perspective on warfare, human factors in combat and decisionmaking. In so doing, the program will also strengthen the threads of cohesion that make our Marine Corps unique.”

I didn’t know about this list until at OCS, but for you motivated candidates with time on your hands, here’s a few recommendations for you.

A Message to Garcia by Elbert Hubbard

Ender’s Game (The Ender saga) by Orson Scott Card

First to Fight: An Inside View of the U.S. Marine Corps by Victor H. Krulak

First to Fight

Warfighting by U.S. Marine Corps

Once a Marine: An Iraq War Tank Commander’s Inspirational Memoir of Combat, Courage, and Recovery by Nick Popaditch and Mike Steere

Rifleman Dodd: A Novel Of The Peninsular Campaign by C. S. Forester

The Armed Forces Officer: 2007 Edition (National Defense University) by U.S. Department of Defense

The Coldest Winter: America and the Korean War by D. Halberstam

The Last Stand of Fox Company: A True Story of U.S. Marines in Combat by B. Drury and T. Clavin

The Last Stand of Fox Company

The Lions of Iwo Jima by Maj Gen (ret) F. Haynes and J. Warren

The Soldier’s Load and the Mobility of a Nation by S.L.A. Marshall

Tiger Force: A True Story of Men and War by M. Sallah and M. Weiss

Tiger Force

Q: I have a question about the PFT and the CFT. Are the events (like pull-up, 3 mile run and crunches) back to back or is there a rest period in between?

A: Excellent question. I have always gotten enough time to catch my breath, get some water and even do a little quick stretching in between. At OCS, you will have so much time in between events that the worry is muscles cooling too much if it is winter or fall, in my opinion. They take a few minutes to total everyone’s scores and give instructions for the following event. Hey get excited about the CFT-it is awesome and of course tough: gotta push yourself right?

Q: Were you planning on doing a blog about TBS?

A:  I don’t think I’ll do a whole blog on it. Preparation and mental preparation especially is so key to getting to and succeeding at OCS, that’s what I wanted to help other people with. For TBS, you’re prepared if you make it through OCS. And at OCS, they tell you enough of what you’ll be doing at TBS.

So it won’t get its own blog, but maybe I’ll put some periodic “TBS” posts on here, just for curiosity’s sake.

Q: Do you recommend CrossFit also to prepare for Marine Corps OCS.

A: Crossfit is a great workout program and might help some get ready for OCS (hey, better than nothing) but in my opinion, it does not prepare you for most OCS workouts except indirectly. I definitely do not recommend it for everybody. I would say to most people, you need to work on your bodyweight exercises for sure, and need lots of running for starters. After OCS, I highly recommend Crossfit for your general fitness.

Q: I was planning to go this summer to OCS. Do you know if the OSO’s really strict on speeding tickets

A: Speeding tickets aren’t a big deal until you get one during OCS on libo! I had two on my record and no one said anything about them (you should report them to your OSO.)

Q: I know I need a better PFT score. What helped you bring up your pull-ups?

A: What helped me with pull-ups was doing the Armstrong program (click for link.)

I also began incorporating weighted pull ups as I could do 20, 21, 22 reliably. Top Ten Pull Up Strength Builders.

Q: What was the gas chamber experience like?

A: Only enlisted do the gas chamber during boot camp. After OCS (OFFICER Candidate School) comes The Basic School for new 2^nd Lieutenants, and it is there that we do the gas chamber. I haven’t quite gotten that far yet!

Q: Looking back on your experience, how much “knowledge” did you memorize before going down to OCS? Knowing what you know now, what would you advise others to learn?

A: I memorized a fair amount, but would recommend more.  I will dedicate a post to this topic–standby.

Any other questions?

Just ask them as a comment and they will be answered!

Q: I have a question about the PFT and the CFT. Are the events (like pull-up, 3 mile run and crunches) back to back or is there a rest period in between?

A: Excellent question. I have always gotten enough time to catch my breath, get some water and even do a little quick stretching in between. At OCS, you will have so much time in between events that the worry is muscles cooling too much if it is winter or fall, in my opinion. They take a few minutes to total everyone’s scores and give instructions for the following event. Hey get excited about the CFT-it is awesome and of course tough: gotta push yourself right?

Q: Were you planning on doing a blog about TBS?

A:  I don’t think I’ll do a whole blog on it. Preparation and mental preparation especially is so key to getting to and succeeding at OCS, that’s what I wanted to help other people with. For TBS, you’re prepared if you make it through OCS. And at OCS, they tell you enough of what you’ll be doing at TBS.

So it won’t get its own blog, but maybe I’ll put some periodic “TBS” posts on here, just for curiosity’s sake.

Q: Do you recommend CrossFit also to prepare for Marine Corps OCS.

A: Crossfit is a great workout program and might help some get ready for OCS (hey, better than nothing) but in my opinion, it does not prepare you for most OCS workouts except indirectly. I definitely do not recommend it for everybody. I would say to most people, you need to work on your bodyweight exercises for sure, and need lots of running for starters. After OCS, I highly recommend Crossfit for your general fitness.

Q: I was planning to go this summer to OCS. Do you know if the OSO’s really strict on speeding tickets

A: Speeding tickets aren’t a big deal until you get one during OCS on libo! I had two on my record and no one said anything about them (you should report them to your OSO.)

Q: I know I need a better PFT score. What helped you bring up your pull-ups?

A: What helped me with pull-ups was doing the Armstrong program (click for link.)

I also began incorporating weighted pull ups as I could do 20, 21, 22 reliably. Top Ten Pull Up Strength Builders.

Q: What was the gas chamber experience like?

A: Only enlisted do the gas chamber during boot camp. After OCS (OFFICER Candidate School) comes The Basic School for new 2^nd Lieutenants, and it is there that we do the gas chamber. I haven’t quite gotten that far yet!

Q: Looking back on your experience, how much “knowledge” did you memorize before going down to OCS? Knowing what you know now, what would you advise others to learn?

A: I memorized a fair amount, but would recommend more.  I will dedicate a post to this topic–standby.

Any other questions?

Just ask them as a comment and they will be answered!

[Please see the update of this page, which includes real OCS academics for you to study ahead!]

Although much of the time at OCS is spent in classroom time, and academics are 25% of candidates’ final grades, tests are probably one of the easiest challenges to overcome at OCS. Academic failures do send some candidates home, but in my experience leadership and physical fitness send more.

Academics takes a very routine process at OCS, not unlike in the rest of the Marine Corps.  The stages are illustrated here:

Death By Powerpoint

• Classes are given by enlisted and officers who are knowledgeable in the particular subject with cookie-cutter outline powerpoints.  Sometimes dry, these lessons are one of the enjoyable things about OCS for the optimistic candidate.  I at least kept a good attitude about them throughout.

This Blog's Author (Left) Reading While Awaiting Initial Haircut

“Knowledge”

• All candidates are given a book, called your Knowledge, and expected to study at night and at certain scheduled times of study, which are very helpful.  It merely contains outlines of all the same powerpoints given by the instructors.

Informal discussions in the squad bay

• Different staff members, including your sergeant instructors will have more informal lessons involving more questions-answer sessions and discussion in the squad bay after a few weeks.  In my opinion, these were very helpful if somewhat long-winded, and you get treated like near-adults sometimes in these discussions.  When the sergeant instructors tell stories of the fleet or their personal experiences, I remember paying rapt attention.  Good training.

Prac Apps

• Practical application, or Prac Apps, are usually outdoor exercises where you can learn hands-on skills taught first by powerpoint lecture, for example, fireteam and squad tactics, rifle skills, and compass skills taught by more personable instructors than your SIs. For example, the Land Nav staff gives you a few lectures on how to navigate, then the whole company practices using compasses on a smaller outdoor course, then there is a larger course which is the tested grade for Land Nav, for example.
• Prac Apps are invaluable if you learn better by doing than by hearing, which is my personal style.  Pay attention!

Multiple Choice Tests

• All tests are conducted in the classroom, multiple choice style using bubble sheets.

Parents "Enjoy" Some Family Day Powerpoint

Advice

• Review ahead of the test, by reading your Knowledge.  An hour or two the night or two before the test is usually sufficient if you have been making use of scheduled study time.
• Use flash cards and keep them in your pocket for if you’re standing in line anywhere, no one will say it’s wrong to review for a test.  They take academics seriously, and I NEVER saw an SI mess with someone for working on their academics, even in waiting times for other events.
• Once again, make use of scheduled study time!  Many candidates struggled to stay awake during the study sessions we had; my opinion is that studying hard and focusing during the day allows for more sleep at night.
• Study extra for the General Military Subject tests, and for any extra large tests.  There was about a 60% failure rate for the first General Military Subjects test–you don’t want that to be you!

For physical preparation, much advice I got was wrong, or misleading before I got to OCS. The workouts and much of the training has evolved considerably since past CO’s.

If I had to do it again, I would mimic OCS workouts as much as possible in my own program. So, to that end I’ll detail the current workouts at Officer Candidate School. Enjoy!

PPPA: Push/Pull/Press/Abs

PPPA is often an addition to a run or another workout. This was the only workout that pushed me to my full physical limit. Know your weaknesses, right?

First, pushup/pull-up supersets. For example, 10 pulls, 25 pushes, 8 pulls, 20 pushes, 6 and 15.  The numbers increase each time you do it. By week 8 or 9, I believe it’s something like pull-ups: 16/14/12 and pushups 45/40/35. Ouch.

Marine Corps Push ups!

Ammo can press/crunch supersets come next. I think the ammo cans are 20 or 30 pounds each (full of sand.) This is a great preparation for the CFT and PFT. These are timed events, so you end up doing about 2 min/1.5/1 minute for ammo can presses, alternating with crunches of about the same time.

Fartleks

Fartleks are 3-5 mile runs, interspersed with workouts every half mile or so. Fartleks are very similar to the Run Course/Mec Weight (or something like that) where you just don’t run as far, and do more workouts. An awesome cardio workout.

Example exercises: Pushups, pull-ups, crunches, sit-ups, frog sit-ups (wide knees like you’re doing a groin stretch), diamond pushups, body squats, bend and thrusts, burpees, dips, mountain climbers, sprints

Runs

There is less running at OCS than there used to be.  You’ll have 3-5 mile squad and individual runs.  Other than running, great preparation would be to memorize cadences. Every group run will be with cadences, and you will definitely look like a stronger leader if you’re leading cadence-calling.

The runs start faster than a minimum PFT score, and are almost all over trails and hills. So your 23-24 minute 3 mile running pace won’t cut it.

The runs start out in running shoes, aka go-fasters, and eventually you’ll do a 5 mile run on hills with boots and utes. I highly recommend breaking in boots ahead of time!

U.S. Marine Corps candidates from Delta Company carry out the Physical Fitness Test (PFT) at the Officer Candiate School (OCS) aboard Marine Corps Base Quantico, Va., Nov. 30, 2009.

Functional Fitness

Functional fitness workouts are circuit workouts performed with a buddy. For maybe 2-4 minutes per station, you and your buddy take turns doing workouts. They could include the following:

• Ammo can carries (Sprinting, carrying two sand-filled ammo cans by your side)
• Buddy drags (alternating dragging buddy where you walk backwards and bear hug your buddy’s upper body; his heels drag.)
• Fireman’s carry
• 
• Even the Army can do the Fireman’s Carry
• Lunges
• Plank, with your elbows down and holding your body in a rigid pushup position. Starting center, then going to the right, then left, finally center again.
• Rope pull-ups, which are performed leaning backwards and pulling your body up repeatedly:
• 
• Ammo can press, which is pushing a can over your head like a military press. Of course it’s filled with sand!

CFT: Combat Fitness Test

First event: Half mile sprint in boots and utes

Second event: Ammo can pressing in 2 minutes

Third: Movement course: sprinting, ammo can carries, buddy drag, fireman’s carry, grenade throw, sprint, crawls

Watch the CFT’s third event here:

PFT: Physical Fitness Test

You all should know what a PFT is.

1. Pull-ups (max 20)
2. Crunches (max 100 in 2 minutes)
3. Three mile timed individual run, in go-fasters aka running shoes (max points for 18 minutes)

Nutrition

I’m not a nutrionist but I’ll pass along a little nutritional wisdom.

Get your protein now!  The muscular guys lost a lot of size at OCS. Get your protein on liberty!

It won’t hurt to show up with a little extra padding.  Since pretty much everyone shrunk a bit, you’ll have a little wiggle room.

Stretching & Injury Prevention

• Lower body conditioning is a must, to avoid shin splints and similar injuries.
• Ankle strength & flexibility should not be overlooked.  Balance exercises, stretching, and heavy lifting will help your ankle.  I’m not an athletic trainer so I can’t prescribe a well-educated program but do some research on your own.
• Be sure your workout emphasizes knee strength through heavy lifts, full range of motion, and free weights or body weights to work the stabilizers.  Preventing knee twists and sprains is a key goal here.
• Rest days are a must, don’t overtrain yourself!

For physical preparation, much advice I got was wrong, or misleading before I got to OCS. The workouts and much of the training has evolved considerably since past CO’s.

If I had to do it again, I would mimic OCS workouts as much as possible in my own program. So, to that end I’ll detail the current workouts at Officer Candidate School. Enjoy!

PPPA: Push/Pull/Press/Abs

PPPA is often an addition to a run or another workout. This was the only workout that pushed me to my full physical limit. Know your weaknesses, right?

First, pushup/pull-up supersets. For example, 10 pulls, 25 pushes, 8 pulls, 20 pushes, 6 and 15.  The numbers increase each time you do it. By week 8 or 9, I believe it’s something like pull-ups: 16/14/12 and pushups 45/40/35. Ouch.

Marine Corps Push ups!

Ammo can press/crunch supersets come next. I think the ammo cans are 20 or 30 pounds each (full of sand.) This is a great preparation for the CFT and PFT. These are timed events, so you end up doing about 2 min/1.5/1 minute for ammo can presses, alternating with crunches of about the same time.

Fartleks

Fartleks are 3-5 mile runs, interspersed with workouts every half mile or so. Fartleks are very similar to the Run Course/Mec Weight (or something like that) where you just don’t run as far, and do more workouts. An awesome cardio workout.

Example exercises: Pushups, pull-ups, crunches, sit-ups, frog sit-ups (wide knees like you’re doing a groin stretch), diamond pushups, body squats, bend and thrusts, burpees, dips, mountain climbers, sprints

Runs

There is less running at OCS than there used to be.  You’ll have 3-5 mile squad and individual runs.  Other than running, great preparation would be to memorize cadences. Every group run will be with cadences, and you will definitely look like a stronger leader if you’re leading cadence-calling.

The runs start faster than a minimum PFT score, and are almost all over trails and hills. So your 23-24 minute 3 mile running pace won’t cut it.

The runs start out in running shoes, aka go-fasters, and eventually you’ll do a 5 mile run on hills with boots and utes. I highly recommend breaking in boots ahead of time!

U.S. Marine Corps candidates from Delta Company carry out the Physical Fitness Test (PFT) at the Officer Candiate School (OCS) aboard Marine Corps Base Quantico, Va., Nov. 30, 2009.

Functional Fitness

Functional fitness workouts are circuit workouts performed with a buddy. For maybe 2-4 minutes per station, you and your buddy take turns doing workouts. They could include the following:

• Ammo can carries (Sprinting, carrying two sand-filled ammo cans by your side)
• Buddy drags (alternating dragging buddy where you walk backwards and bear hug your buddy’s upper body; his heels drag.)
• Fireman’s carry
• 
• Even the Army can do the Fireman’s Carry
• Lunges
• Plank, with your elbows down and holding your body in a rigid pushup position. Starting center, then going to the right, then left, finally center again.
• Rope pull-ups, which are performed leaning backwards and pulling your body up repeatedly:
• 
• Ammo can press, which is pushing a can over your head like a military press. Of course it’s filled with sand!

CFT: Combat Fitness Test

First event: Half mile sprint in boots and utes

Second event: Ammo can pressing in 2 minutes

Third: Movement course: sprinting, ammo can carries, buddy drag, fireman’s carry, grenade throw, sprint, crawls

Watch the CFT’s third event here:

PFT: Physical Fitness Test

You all should know what a PFT is.

1. Pull-ups (max 20)
2. Crunches (max 100 in 2 minutes)
3. Three mile timed individual run, in go-fasters aka running shoes (max points for 18 minutes)

Nutrition

I’m not a nutrionist but I’ll pass along a little nutritional wisdom.

Get your protein now!  The muscular guys lost a lot of size at OCS. Get your protein on liberty!

It won’t hurt to show up with a little extra padding.  Since pretty much everyone shrunk a bit, you’ll have a little wiggle room.

Stretching & Injury Prevention

• Lower body conditioning is a must, to avoid shin splints and similar injuries.
• Ankle strength & flexibility should not be overlooked.  Balance exercises, stretching, and heavy lifting will help your ankle.  I’m not an athletic trainer so I can’t prescribe a well-educated program but do some research on your own.
• Be sure your workout emphasizes knee strength through heavy lifts, full range of motion, and free weights or body weights to work the stabilizers.  Preventing knee twists and sprains is a key goal here.
• Rest days are a must, don’t overtrain yourself!

Thanks so much to all of you for your support. I will continue to update the site for a while; after completing OCS I have much more helpful information to share.

Little wife pinning on the butterbars!

Uncle Jack, my first salute: WWII & Korea vet

Finally my OCS journey is successful!

OCS Graduation: Delta Co. 2nd Platoon

OCS Graduation: 15 gun salute

OCS Grads: Graduate Somma (L) & I

Good bye to Officer Candidate School!

I watched these at the local officer selection office when I filled out paperwork, got fingerprinted, and ran my preship PFT.

Below is the video to give you a better idea of what OCS is like.  I think if you are a candidate who has done his research, (perhaps by being a reader here?) you will have learned enough that most of this will be review. This is the big video you watch, the main attraction:

The OCS Pre-ship Video

After you watch that, you get to check off a box on your preship checklist that asks “Have you watched the OCS pre-ship video? (Not applicable to ROTC/MCEP or enlisted commissioning programs): Yes ☐ No ☐ N/A ☐ If no, why?”

I know I just made an enduring post which many will find while googling it which will allow them to check off that one box.  Ha ha, you can thank me later peeps.

http://manlypat.wordpress.com/physical-preparation/physical-fitness-test-pft-pullups/

Click for PFT page

To celebrate, I had to run a pre-ship PFT today (a fair 275) and fill out alot of paperwork.  Ehh government..

Media page updated here

Media page updated here

What you need is the ASTB study guide!

Click here for the pdf.  Good luck.

What you need is the ASTB study guide!

Click here for the pdf.  Good luck.

Did the PFT about 0600, and the cooler temperatures definitely helped on the run portion.  I would encourage any other candidates that you can retake PFTs and apply higher scores to your application package.  Good stuff!

Goal:

My PFT crunches, okay not really

Pull-ups: 19
Crunches: 100
Run: 21:20

Performance:

Pull-ups: 20
Crunches: 100
Run: 20:58

Goal:

19 pull ups, 100 crunches, 21:20 on the run.

95/100/80=275/300

That’s the word anyhow.  Wish me luck!

1. Avoid Wearing Cotton: Cotton soaks up sweat, causes the material stick to your skin, and promotes body heat buildup. Several different materials wick perspiration away from your skin, with “CoolMax” being the most popular. Wicking fabrics are designed to create a cooling effect as moisture is pulled away from the skin.
2. Wear Sunscreen: Direct sunlight will drain your energy especially if given the chance to burn your skin. Run in the shade when possible to avoid direct sun and scorching pavement. Also, wear a hat or visor to shade your eyes and face from the sun.
   

   Marines running

3. Take time to adapt to the heat: Allow your body a week or two to get used to the heat. If hot weather starts suddenly, do shorter runs and gradually build up your endurance to pre-heatwave distances.
4. Run in the cooler parts of the day: Run before sunrise or after sunset. If you do run when there isn’t much light out, make sure to wear clothing that is reflective or wear a bright safety light to help others spot you.
5. Stay hydrated: Drinking adequate fluids is important all the time (pre-run, while running, and post-run). Fluids, especially water, are very important when running in the heat. The longer the distance the more fluids a runner will lose. Plan your running routes to go by a water fountain, or take time to place water out on the course before you start your run. Other ways to stay hydrated and cool during a run is take water/fluids with you on your run (i.e. fuel belt) and to pour water over your head at different intervals. Post run, it’s equally important to continue to drink to keep your body hydrated.
6. Utilize Sports Drinks: Runners should also be aware of a reduction in electrolytes along with a loss of sodium through increased sweating. Loss of electrolytes/sodium is especially critical for those running more than 60 minutes. There are several sports drinks on the market that can help replenish the loss of electrolytes and sodium. Make sure and try one or more of the well-known brands (i.e. Gatorade, Powerade, AllSport, etc.).

1. Avoid Wearing Cotton: Cotton soaks up sweat, causes the material stick to your skin, and promotes body heat buildup. Several different materials wick perspiration away from your skin, with “CoolMax” being the most popular. Wicking fabrics are designed to create a cooling effect as moisture is pulled away from the skin.
2. Wear Sunscreen: Direct sunlight will drain your energy especially if given the chance to burn your skin. Run in the shade when possible to avoid direct sun and scorching pavement. Also, wear a hat or visor to shade your eyes and face from the sun.
   

   Marines running

3. Take time to adapt to the heat: Allow your body a week or two to get used to the heat. If hot weather starts suddenly, do shorter runs and gradually build up your endurance to pre-heatwave distances.
4. Run in the cooler parts of the day: Run before sunrise or after sunset. If you do run when there isn’t much light out, make sure to wear clothing that is reflective or wear a bright safety light to help others spot you.
5. Stay hydrated: Drinking adequate fluids is important all the time (pre-run, while running, and post-run). Fluids, especially water, are very important when running in the heat. The longer the distance the more fluids a runner will lose. Plan your running routes to go by a water fountain, or take time to place water out on the course before you start your run. Other ways to stay hydrated and cool during a run is take water/fluids with you on your run (i.e. fuel belt) and to pour water over your head at different intervals. Post run, it’s equally important to continue to drink to keep your body hydrated.
6. Utilize Sports Drinks: Runners should also be aware of a reduction in electrolytes along with a loss of sodium through increased sweating. Loss of electrolytes/sodium is especially critical for those running more than 60 minutes. There are several sports drinks on the market that can help replenish the loss of electrolytes and sodium. Make sure and try one or more of the well-known brands (i.e. Gatorade, Powerade, AllSport, etc.).

While it is a good program to help you get to and past 100 crunches, remember that it crunches are a one-dimensional component of fitness and are not a substitute for a full core workout. OCS is much more than just the PFT.

Day 1

Do three maximum effort sets. Rest 60-90 seconds between each set. As soon as you stop (even for one second), that set is complete.

Day 2

Pyramid day. Begin with 20 repetitions. Each consecutive set should increase by ten until you can not complete the required amount without pausing. Then do a maximum effort set. Rest 1 second per crunch of the previous set.

Day 3

Do five 20-second sets. If you have to pause between repetitions, that is ok for this days workout. However, do as many as you can in each 20-second set as if you were taking the PFT. Rest 25 seconds between each set.

Day 4

Do 50 repetitions as fast as possible (without stopping if you can). Rest for 60 seconds. Do 30 repetitions as fast as possible. Rest for 45 seconds. Do 20 repetitions as fast as possible. Rest for 30 seconds. Do a maximum effort set.

Day 5

Do as many crunches as possible in 2 minutes just like the PFT. Rest for 90 seconds and do a maximum effort set.

Training Sets and Final thoughts

A maximum effort set is the most crunches you can do without pausing. Once you stop, that set is complete. Sets on days 1 and 2 should be done in this manner, as well as, day 4 if you can. Days 3 and 5 focus on the maximum number you can do in a given time period instead of the maximum number you can do without stopping. If you will do this program consistently with the pull-up workout you will see fast and effective improvement in your PFT score. The key is consistency. The workout does not take much time, so stick to it.

• Sunday: Fly from Reagan to Pensacola, hang out at a USO office with some free food and magazines in the airport.  Meet 9 other Aviation candidates and stay on base.
• Monday: Wake up early! Blood tests, urine analysis, heart and eye tests, and chest and face x-rays. “Did you need your face x-rayed?” Was a joke of the day… any of us with seasonal allergies needed a sinus x-ray done.  All my tests seemed to be fine!
• Tuesday: Anthro tests–they test your height, length of arms and legs while seated, and so forth, to see if you’ll fit in a cockpit. Other tests for candidates who didn’t pass yet.  Get to see the Pensacola Naval Aviation Museum.  It was a massive shrine to heroic Marine and Navy pilots from the last century of wars.

Naval Aviation Museum Interior: Old Blue Angels

A great museum, definitely recommend checking it out if in the area.

• Tuesday night: celebrating with all the candidates and some Marines at a local bar!  Everyone passed their physicals!
• Wednesday morning: fly back to DC

I had a blast, just getting to hang out with Marines and aspiring Marine aviators.  Working in IT with a bunch of nerds (my usual weekdays) can’t compare to the energizing atmosphere of ten young patriotic, manly, motivated, cocky future pilots.  Several had been to OCS already and had plenty of tips and advice to share.

The whole visit, getting to stay on base, and meeting guys who will hopefully be at OCC-202 with me was exciting!  I definitely know this is what I want to do as a career, this is the organization I want to be a part of, and I can’t wait to get in.

Yes, Pull-ups are hard and the lack of progress can be frustrating. But as with all exercises, you can get stronger at them using the right methods. Here are 10 ways to get stronger at Pull-ups fast.  This is especially aimed at those just starting to work on pull-ups, or those who have lots of room for improvement.  After seeing hundreds of candidates succeed at OCS under the worst conditions, I am confident that anyone can get up to 20 pull-ups.  Just work at it consistently!

Get those reps in!

1. Avoid Machines. Machines balance the weight for you and force you into fixed motions. The strength you build on the Lat Pull-down and the Assisted Pull-up Machine won’t carry over to pull-ups. Don’t use them.

2. Use Resistance Bands. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video. I have Iron Woody bands: they’re cheap & quality. Check their Assisted Pull-up Package.

What’s the difference with the Assisted Pull-up Machine? Resistance bands only help you in the bottom position. You’ll have to do most of the work in the top of the movement. Assisted Pull-up Machines help you from start to finish.

3. Do Chin-ups. Chin-ups (palms facing you, like in the top picture) are easier than Pull-ups (palms away). Start with Chin-ups. Once you can do 5 reps with proper technique switch to Pull-ups. You’ll be able to do at least 1 rep.

4. Get Help. Ask someone to grab you by your side and help you on the way up. Do most of the work yourself: don’t push off with your legs too much. Pull yourself up using your back muscles as if no-one was helping you.

5. Use Momentum. Pull yourself up while using hip drive like Jesse Marunde in this video. Once you can do about 5 Pull-ups this way, drop the hip drive and use strict technique again.

6. Do Negatives. Grab your pull-up bar and get yourself in the top position by jumping up. Lower yourself slowly and jump back up on each rep. 5 sec count on the way down is enough. Expect lots of soreness using this method.

7. Grease The Groove. Get a doorway pull-up bar and do 1 Pull-up or Chin-up every time you pass the bar. Read this & this for more info.

8. Do Multiple Sets of Low Reps. Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10×1 gets easy, switch to 10×2. Continue until you can do 10 sets of 5 Pull-ups.

• 10 sets of 1 Pull-up
• 10 sets of 2 Pull-ups
• 10 sets of 3 Pull-ups
• 10 sets of 4 Pull-ups
• 10 sets of 5 Pull-ups

Once you can do 10×5 Pull-ups, you’ll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can’t do 1 Pull-up, do Chin-ups using the same approach. Worst case use a resistance band.

9. Armstrong Pull-up Program. Guaranteed to get you to 20 Pull-ups within 8 weeks if you stick to the program. Read the guide. Check also the Recon Ron Pull-up Program which is similar.

10. Believe. Drop your excuses. You’re not too heavy and being a woman or old doesn’t matter. Others have gotten stronger at Pull-ups and so can you. Here’s some proof that you can do it.

• Body-weight Is Irrelevant. Check this video of Jesse Marunde doing 21 Pull-ups at 310lbs body-weight. Granted he uses hip drive, but still.
• Gender Is Irrelevant. Watch this video of Eric Cressey’s girlfriend doing 8 neutral grip Pull-ups. Neutral grip (palm facing each others) is easier than Pull-ups but harder than Chin-ups by the way.
• Age Is Irrelevant. Video of a 68 year old doing 8 neutral grip Pull-ups.

It’s all about strength. And strength will come if you keep working at it. That’s the 1 thing you must keep in mind all the time: the only way to get good at Pull-ups, is to do Pull-ups. Lots of them.

What’s my favorite way to get stronger at Pull-ups? Grease The Groove using resistance bands until you don’t need them anymore. You should be able to go from 0 Pull-ups to 1-3 good ones within 4 weeks.

Understand there’s a difference between strength and endurance. If your goal is strength, switch to Weighted Pull-ups asap. Start with 2.5lbs/1.25kg for 3×5 and add 2.5lbs/1.25kg each session for example.

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