Disclaimer: This training program is only recommended and not Mandatory.
The Unit is
not responsible for any injuries or liable while conducting this plan.
Fitness Plan for Incoming Freshman
It is the duty and responsibility for every Midshipman to be physically and mentally capable.
The unit performs at a high level of physical fitness, and it demands that every individual be able
to perform the training. Below will be a fitness plan for incoming freshmen to GRADUALLY
progress their physical and mental fitness. Gradual acclimation to fitness and the weather in
Mississippi are the keys to success. If an individual decides to rush into any workout program
that is designed to put massive amounts of stress on the body, it is likely that they will be injured
and sidelined for a portion of the semester.
Stretching is to be performed before and after every workout. Stretching is key to injury
prevention and increasing fitness levels. Stretches that should be performed are as follows:
Example of a Simple Dynamic Flexibility Warm-Up Routine
Exercise Distance Remarks
Mobility
Jogging forward 20m Slow and steady
Jogging forward with both arms circling forward 20m
Butt Kicking running forward 20m Slow and steady
Side Slides 20m Facing left and then right
Speed Skaters (Toe Flicks) 20m Forward only
Carioca (Karaoke) 20m Facing out and then facing out
Lateral Shuffle 20m Facing left and then right
Dynamic Stretch
Leg Kicks (Frankenstein’s) 20m Forward only
Hamstring Stretch 20m Forward only
Lateral Step Squat (side squat) 20m
Walking Lunge With Twist 20m
Bear Crawl 10m
Inchworms 10m
Pulse Raisers
Sprints x 3 20m 60%, 80%, 100%
5 push-ups, 5 sit-ups, 5 squats
Strength Training:
Fundamental Movement Examples and Associated Exercises
Movement Regressions Main Progressions
Exercise
Squat Wall Sit / Goblet Squat Back Front squat / Overhead
Squat Squat
Hinge Hip Bridge / Cable Kettle Romanian Dead Lift
Romanian Deadlift Bell
Swings
Lunge Split Squat / Reverse Walking Multi-plain Lunge /
Lunge Lunge Jump Lunge
Push Wall Push-Up / Push- Plyometric Push-Up /
(Bodyweight) Stability Ball Push-Up Up Archer Push-Up
Push (load) Machine Chest Press / Bench Dumbbell Bench Press /
Barbell Bench Press Press Single Arm Dumbbell
Press
Horizontal Seated Row / Bent Split Stance Cable Row
Pull Dumbbell Row Over
Row
Vertical Pull Lat Pull Down / Overha- Underhand Pull-Up /
Assisted Pull Up nd Weighted Pull-Up
Machine Pull-Up
Press Machine Shoulder Military Single Arm Military Press
Press / Kneeling Press / Push Press
Military Press
Sets and Repetitions
Strength Hypertrophy (muscle growth) Endurance
Repetitions 1-5 Reps 6-12 Reps 12-20 Reps
Sets 3-5 Sets 3-5 Sets 2-3 Sets
Rest 2-5 Mins 1-2 Mins Rest 30-75 Secs
Rest Rest
1 Rep Max % 70%-85% 67%-85% 65%-75%
All Strength Training exercises in the above plan focus on improving the basic, functional
elements of strength at its core.
Cardiovascular Training
Below are some examples of exercises and time contraints to improve cardiovascular
fitness.
Time Exercise
45 mins Run at a steady pace. Finish with 3 sets of pull-ups and push-ups.
45 mins Bike Ride or Swim at steady pace. Finish with 3 sets of pull-ups
and push-ups.
45 mins Run at a steady pace. Finish with 3 sets of pull-ups.
45 mins Bike Ride / Row or Swim at a steady pace. Finish with 3 sets of
pull-ups.
45 mins Run at a steady pace. Finish with 3 sets of pull-ups and push-ups.
Running Preparation
To improve run time, one element that can be beneficial is incorporating interval training into
cardiovascular routines. An example of this is as follows:
Pyramid Run Training
This concept is used to train a range of distances and potentially speeds in a single session. A
pyramid training session is used to step up or down in distance between runs, for example:
1. 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m
2. 600m, 500m, 400m, 300m, 200m, 100m
3. 300m, 250m, 200m, 300m, 250m, 200mm
4. 500m, 1000m, 1500m, 2000m
Reminder: This plan is progressive intended to gradually increase your aerobic ability. This
plan is also a beginning starting point to introduce Midshipmen to the kinds of workouts that you
will be expected to perform. An individual should focus on bettering themselves throughout
each week and workout.
After Week 4, Midshipmen should evaluate where they stand in their fitness levels to
gradually increase mileage and performance of workouts.
If any Midshipmen are unsure where to start on their journey to become where they want
to be physically, Upperclassmen are a great tool to utilize and would be glad to help.
The Marine Corps has good resources on fitness programs and plans to increase strength
and endurance.
The information can be found here:
https://www.fitness.marines.mil/HITT_Programs/
https://www.trngcmd.marines.mil/Portals/207/Docs/OCS/11OCS%20Physical%20Training
%20Preparation%20Pack.pdf?ver=2018-02-12-095624-790
Nutrition Plan
All Midshipmen are encouraged to eat healthy, nutritious foods in order to optimize their
performance levels. A strict workout routine coupled with a decent nutrition plan can make all
the difference in a 235 PFT to a 285 PFT.
For maximum physical and mental performance, at every meal,
eat carbohydrates, protein and drink milk.
Carbohydrates = Fruits & vegetables, low fat milk/yogurt/soy milk, whole grain bread, pasta,
cereal, oatmeal, beans, peas, corn, potatoes.
*Choose 100% WHOLE WHEAT OR
WHOLE GRAIN products.
Protein = Low fat milk, yogurt, cottage
cheese, & cheese, lean meats, eggs, fish & poultry, beans, nuts, and seeds, whole grains, soy
products.
All These Foods Can Be Found On Campus And Are Included In The Meal Plans.
Supplements -
It is important to provide your body with the RIGHT supplements (Both Brand and Amount).
Excess Protein Consumption and multiple sources of supplements can be detrimental not
beneficial. It is entirely possible to get all the right nutrients from your diet alone. Adding a
simple protein powder such as Gold Standard Whey after a workout is beneficial to your muscle
recovery.
PFT/CFT Standards
Physical Fitness Test scoring
Officer candidates will take a PFT at OCS prior to the start of training. Once inducted into
training, candidates will take the PFT again prior to graduating OCS. Officer candidates must
meet a minimum score of 225 to begin training while also meeting each of the following
minimum requirements:
Male candidates: 8 pull-ups, 70 crunches, 24:00 3-mile run
Female candidates: 50 s flexed-arm hang, 70 crunches, 27:00 3-mile run
The NROTC Unit strives for the Midshipmen to score a 285 or higher.
COMBAT FITNESS TEST
The Marine Corps Combat Fitness Test, or CFT, measures functional fitness and simulates the
demands of battle in full combat utility uniforms. The three parts of the CFT are Movement to
Contact, Ammunition Lift, and Maneuver Under Fire. The Movement to Contact drill is an
880-yard sprint that mimics the stresses of running under pressure in battle. In the Ammunition
Lift, Marines must lift a 30-pound ammunition can overhead until elbows lock out. The goal is to
lift the can as many times as possible in a set amount of time. The Maneuver Under Fire is a
300-yard course that combines a variety of battle-related challenges, including crawls,
ammunition resupply, grenade throwing, agility running, and the dragging and carrying of
another Marine.
An instructional video can be found here:
https://www.youtube.com/watch?v=aYLwW_qWBLE
