90-Day Recruit Training Preparation Program
This 90-Day Recruit Training Preparation Program has been developed using various Marine Corps Orders as well as Marine Corps websites. The below information and matrix was pulled from the Marine Corps' Officer Candidate webiste. The physical training in OCS is more difficult than at Recruit Training, so if you can maintain the discipline to stick with this program you will be in top physical shape when you report to boot camp.
Background. Upon arrival to Recruit Training, a high percentage of attrition from the training program is due to physical injuries. This physical training program has been established to assist poolees with their preparation given the time constraints to reduce preventable injuries and to facilitate a successful evaluation. There is a direct correlation between physical fitness and anticipated success in academic and leadership evaluations required to complete Recruit Training. The physical training program at Recruit Training is dynamic in nature and involves all ranges of motion, total body conditioning, and a holistic approach to physical training. A common mistake that leads to fatigue and stress related injuries is preparing only for the Physical Fitness Test (PFT). Adherence to this program along with a balanced diet will ensure proper preparation and facilitate a safe and successful evaluation. Special modifications may be necessary for prospective poolees who are not within the Marine Corps height and weight standards.
Purpose. The purpose of this program is to assist recruits with their physical preparation prior to their arrival at Recruit Training. It has been tailored for poolees who have been with their Recruiters for 90 days or less. The focus of this 90 day training program is on total body conditioning and it has been developed to prevent over/under training. Adherence to the program, along with a balanced diet, will reduce the chance of fatigue and stress related injuries. It will also ensure the recruits are able to meet required physical standards and able to achieve peak physical conditioning while in training at Recruit Training.
Execution. The90 day program follows a 12-week plan that gradually increases in intensity and duration. This progresssive approach is designed for all standards of physical fitness, and by starting gradually it allows poolees to increase their fitness. The 12-weeks are split down into three cycles of 4-weeks, you will steadily increase your times and workouts for 3-weeks of each cycle and then lower the intensity for the fourth week of each cycle. The reduced intensity and duration of the last week of each cycle will allow your body to recover and stop over training, which is a common cause of injury at Recruit Training.
Sessions. The PT sessions do not require use of a gymnasium or expensive equipment; all you will need is a good pair of running shoes, access to a pull-up bar, and a watch. Nearly all of the exercises involve moving your own body weight - a key function you will be required to perform at Recruit Training. Ensure that you are properly warmed up, stretched, and hydrated before beginning any physical training event.
Running. During your time at Recruit Training you will be required to run and hike for long distances. To prepare you for this, run times and distance steadily increase throughout the pre-Recruit Training physical program. The program requires you to run twice weekly and gradually increase your pace (min/mile). The program begins by establishing an 8:30 min/mile pace and steadily increases to a 7:30 min/mile pace at the end of the program.
Circuit Training. Circuits are to be conducted twice weekly to improve muscular and cardiovascular endurance using the following exercises.
90-Day Recruit Training Preparation Program Matrix (Coming Soon)The Recruit Training pre-entry program is designed to bring you up to the minimum standard required at Recruit Training. The progressive manner of the program is to enable your body to adapt to the stresses that it will encounter at Recruit Training without over training prior to entry.
The following exercises should be incorporated into your daily training regimen. Each exercise is accompanied by a description of how to execute each move properly. Do not cheat the proper form - you will be expected to execute these properly for the duration of Recruit Training.
This 90-Day Recruit Training Preparation Program has been developed using various Marine Corps Orders as well as Marine Corps websites. The below information and matrix was pulled from the Marine Corps' Officer Candidate webiste. The physical training in OCS is more difficult than at Recruit Training, so if you can maintain the discipline to stick with this program you will be in top physical shape when you report to boot camp.
Background. Upon arrival to Recruit Training, a high percentage of attrition from the training program is due to physical injuries. This physical training program has been established to assist poolees with their preparation given the time constraints to reduce preventable injuries and to facilitate a successful evaluation. There is a direct correlation between physical fitness and anticipated success in academic and leadership evaluations required to complete Recruit Training. The physical training program at Recruit Training is dynamic in nature and involves all ranges of motion, total body conditioning, and a holistic approach to physical training. A common mistake that leads to fatigue and stress related injuries is preparing only for the Physical Fitness Test (PFT). Adherence to this program along with a balanced diet will ensure proper preparation and facilitate a safe and successful evaluation. Special modifications may be necessary for prospective poolees who are not within the Marine Corps height and weight standards.
Purpose. The purpose of this program is to assist recruits with their physical preparation prior to their arrival at Recruit Training. It has been tailored for poolees who have been with their Recruiters for 90 days or less. The focus of this 90 day training program is on total body conditioning and it has been developed to prevent over/under training. Adherence to the program, along with a balanced diet, will reduce the chance of fatigue and stress related injuries. It will also ensure the recruits are able to meet required physical standards and able to achieve peak physical conditioning while in training at Recruit Training.
Execution. The90 day program follows a 12-week plan that gradually increases in intensity and duration. This progresssive approach is designed for all standards of physical fitness, and by starting gradually it allows poolees to increase their fitness. The 12-weeks are split down into three cycles of 4-weeks, you will steadily increase your times and workouts for 3-weeks of each cycle and then lower the intensity for the fourth week of each cycle. The reduced intensity and duration of the last week of each cycle will allow your body to recover and stop over training, which is a common cause of injury at Recruit Training.
Sessions. The PT sessions do not require use of a gymnasium or expensive equipment; all you will need is a good pair of running shoes, access to a pull-up bar, and a watch. Nearly all of the exercises involve moving your own body weight - a key function you will be required to perform at Recruit Training. Ensure that you are properly warmed up, stretched, and hydrated before beginning any physical training event.
Running. During your time at Recruit Training you will be required to run and hike for long distances. To prepare you for this, run times and distance steadily increase throughout the pre-Recruit Training physical program. The program requires you to run twice weekly and gradually increase your pace (min/mile). The program begins by establishing an 8:30 min/mile pace and steadily increases to a 7:30 min/mile pace at the end of the program.
Circuit Training. Circuits are to be conducted twice weekly to improve muscular and cardiovascular endurance using the following exercises.
- Pull Ups Outboard/Inboard
- Crunches
- Bends and Thrusts
- Push Ups
- Frog Sit Ups
- Star Jumps
- Diamond Push Ups
- Sit Ups with a Twist
- Plyometric Jumps
90-Day Recruit Training Preparation Program Matrix (Coming Soon)The Recruit Training pre-entry program is designed to bring you up to the minimum standard required at Recruit Training. The progressive manner of the program is to enable your body to adapt to the stresses that it will encounter at Recruit Training without over training prior to entry.
The following exercises should be incorporated into your daily training regimen. Each exercise is accompanied by a description of how to execute each move properly. Do not cheat the proper form - you will be expected to execute these properly for the duration of Recruit Training.
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