Questions about OCS

[zschaub1]

Any information or advice is appreciated.

I have a few questions regarding OCS selection process and OCS training. I applied to four different positions and have currently heard back from one board. The board I heard back from is for Surface Warfare Officer Engineering Duty and my recruiter informed me that I am second on the alternate list. How likely is it that I will be given a slot being on the alternate list? If given a slot what notice will I receive? Should I be concerned whether or not I will be accepted to the other positions I have applied for (SWO, Intel, and AMDO) considering I got put on the alternate list for this position? For perspective, I am a Mechanical and Aerospace Engineering graduate from the University of Florida with a 3.24 GPA.
My other main concern is PT for OCS, if accepted. I have ramped up training since I heard back from the first board but am worried I will not be in OCS shape in time. In general, I am on the outside looking in on the PT requirements. Since college I have always enjoyed weight lifting, is this something I should completely substitute for OCS specific exercises? Finally, in OCS what is the PRT? Are there PT tests in the first week that disqualify you from continuing with the training? If so, where can I find these qualifications?
I appreciate any feedback, I am very nervous and excited for the possibility of going to OCS and want to make certain I am prepared.

 

[exNavyOffRec]

Any information or advice is appreciated.

I have a few questions regarding OCS selection process and OCS training. I applied to four different positions and have currently heard back from one board. The board I heard back from is for Surface Warfare Officer Engineering Duty and my recruiter informed me that I am second on the alternate list. How likely is it that I will be given a slot being on the alternate list? If given a slot what notice will I receive? Should I be concerned whether or not I will be accepted to the other positions I have applied for (SWO, Intel, and AMDO) considering I got put on the alternate list for this position? For perspective, I am a Mechanical and Aerospace Engineering graduate from the University of Florida with a 3.24 GPA.
My other main concern is PT for OCS, if accepted. I have ramped up training since I heard back from the first board but am worried I will not be in OCS shape in time. In general, I am on the outside looking in on the PT requirements. Since college I have always enjoyed weight lifting, is this something I should completely substitute for OCS specific exercises? Finally, in OCS what is the PRT? Are there PT tests in the first week that disqualify you from continuing with the training? If so, where can I find these qualifications?
I appreciate any feedback, I am very nervous and excited for the possibility of going to OCS and want to make certain I am prepared.

I am surprised SWO-ED still uses alternates as pretty much no one else does since the alternates were rarely if ever picked, what they will do now is pick for current and next FY and should a person in current FY drop or not go then they will ask a next FY person if they want to move up.

you should have a decent shot at SWO, for Intel you are below the average GPA selection of 3.5 but you never know, of course that is a very small and competitive community. On AMDO that is probably not going to happen, most of the selections are prior service and it is another small community and the fact you put them fourth with those 2 previous things I mentioned probably won't look the best to the board.

 

[Larick]

For the PRT question, its a combination of push-ups, planks, and a 1.5 mile run. I would recommend sticking to body weight exercises instead of weight lifting. You won't have access to the gym at OCS for a couple weeks. When I was at OCS (2014), we did multiple PRTs ( IST, in-PRT, mid-PRT, and out-PRT). The out prt goes in your official military record. IST is the initial strength test during the first week to see if you meet the bare minimum strength requirements for your age bracket. This can delay your training if you don't meet the strength requirement (You just workout on the side until you class up again with the next convening class). The in and mid-PRT are just pulse checks to see if you're improving physically in preparation for the official out PRT.

Here is the Navy handbook on all things PRT. The age bracket specifically starts on page 20. I think if you are above probationary for the IST you'll be fine for that event.

 

[zschaub1]

Thank you. This information was very helpful.

 

[Skywalker]

Any information or advice is appreciated.

I have a few questions regarding OCS selection process and OCS training. I applied to four different positions and have currently heard back from one board. The board I heard back from is for Surface Warfare Officer Engineering Duty and my recruiter informed me that I am second on the alternate list. How likely is it that I will be given a slot being on the alternate list? If given a slot what notice will I receive? Should I be concerned whether or not I will be accepted to the other positions I have applied for (SWO, Intel, and AMDO) considering I got put on the alternate list for this position? For perspective, I am a Mechanical and Aerospace Engineering graduate from the University of Florida with a 3.24 GPA.
My other main concern is PT for OCS, if accepted. I have ramped up training since I heard back from the first board but am worried I will not be in OCS shape in time. In general, I am on the outside looking in on the PT requirements. Since college I have always enjoyed weight lifting, is this something I should completely substitute for OCS specific exercises? Finally, in OCS what is the PRT? Are there PT tests in the first week that disqualify you from continuing with the training? If so, where can I find these qualifications?
I appreciate any feedback, I am very nervous and excited for the possibility of going to OCS and want to make certain I am prepared.

I graduated OCS yesterday but am SNA, so I can answer more of the second half of this than the first half. Form is the most important thing for the PFAs, endurance is the most important thing for the physical events. I would suggest the following:

The 100 pushups training program

The 100 pushups training program. Strengthen and sculpt your arms, abs, chest and glutes by training to do 100 consecutive push-ups in six weeks.

hundredpushups.com

- 5 Minute Plank

Follow one of three progressive training programs and you'll soon be on your way to improving core strength, balance, stability & completing a five minute plank

fiveminuteplank.com

Make sure your form complies perfectly with these:

I recommend you run 3 miles 3 times a week. If you don't already, start with 1 mile 3 times a week, and add a half mile every three weeks until you get to 3. Then try to bring your time down to below 24:30. Use all of this to consistently get an "outstanding high" PFA score for your age range (link below) before showing up. Is that required? No, not at all. Will that make this program easier? Yes, it definitely will. You won't sweat physical events, and RPT won't be so bad. Also, unless ROM goes away, you will lose muscle in the time between showing up and taking the IST, which will already be your lowest PFA score because of the general vibe. There are 3 PT tests spaced throughout the program that determine whether or not you can continue training. Do not worry about the minimums - all sorts of people max them out. You can too.

Updated NAVY PRT standards - US Navy PRT

In November the Navy released new PRT standards including the scores for planking. We have the new numbers listed below!

www.navy-prt.com

Lastly, I recommend you look up and be able to complete the following exercises for at least a minute each without stopping:

"Running plank" (mountain climbers, but your feet don't touch the ground when they come up)
"Side Straddle Hop" (jumping jacks)
Burpees
Lunges
Rear Lunges
Side Lunges
Wall Sits
V-Ups
6-inch Leg Holds
Leg Lifts
High Knees

 

[exNavyOffRec]

I graduated OCS yesterday but am SNA, so I can answer more of the second half of this than the first half. Form is the most important thing for the PFAs, endurance is the most important thing for the physical events. I would suggest the following:

The 100 pushups training program

The 100 pushups training program. Strengthen and sculpt your arms, abs, chest and glutes by training to do 100 consecutive push-ups in six weeks.

hundredpushups.com

- 5 Minute Plank

Follow one of three progressive training programs and you'll soon be on your way to improving core strength, balance, stability & completing a five minute plank

fiveminuteplank.com

Make sure your form complies perfectly with these:

I recommend you run 3 miles 3 times a week. If you don't already, start with 1 mile 3 times a week, and add a half mile every three weeks until you get to 3. Then try to bring your time down to below 24:30. Use all of this to consistently get an "outstanding high" PFA score for your age range (link below) before showing up. Is that required? No, not at all. Will that make this program easier? Yes, it definitely will. You won't sweat physical events, and RPT won't be so bad. Also, unless ROM goes away, you will lose muscle in the time between showing up and taking the IST, which will already be your lowest PFA score because of the general vibe. There are 3 PT tests spaced throughout the program that determine whether or not you can continue training. Do not worry about the minimums - all sorts of people max them out. You can too.

Updated NAVY PRT standards - US Navy PRT

In November the Navy released new PRT standards including the scores for planking. We have the new numbers listed below!

www.navy-prt.com

Lastly, I recommend you look up and be able to complete the following exercises for at least a minute each without stopping:

"Running plank" (mountain climbers, but your feet don't touch the ground when they come up)
"Side Straddle Hop" (jumping jacks)
Burpees
Lunges
Rear Lunges
Side Lunges
Wall Sits
V-Ups
6-inch Leg Holds
Leg Lifts
High Knees

Congrats I know it was a long road to get to where you are now.

 

[flatspinturkeyb]

I graduated OCS yesterday but am SNA, so I can answer more of the second half of this than the first half. Form is the most important thing for the PFAs, endurance is the most important thing for the physical events. I would suggest the following:

The 100 pushups training program

The 100 pushups training program. Strengthen and sculpt your arms, abs, chest and glutes by training to do 100 consecutive push-ups in six weeks.

hundredpushups.com

- 5 Minute Plank

Follow one of three progressive training programs and you'll soon be on your way to improving core strength, balance, stability & completing a five minute plank

fiveminuteplank.com

Make sure your form complies perfectly with these:

I recommend you run 3 miles 3 times a week. If you don't already, start with 1 mile 3 times a week, and add a half mile every three weeks until you get to 3. Then try to bring your time down to below 24:30. Use all of this to consistently get an "outstanding high" PFA score for your age range (link below) before showing up. Is that required? No, not at all. Will that make this program easier? Yes, it definitely will. You won't sweat physical events, and RPT won't be so bad. Also, unless ROM goes away, you will lose muscle in the time between showing up and taking the IST, which will already be your lowest PFA score because of the general vibe. There are 3 PT tests spaced throughout the program that determine whether or not you can continue training. Do not worry about the minimums - all sorts of people max them out. You can too.

Updated NAVY PRT standards - US Navy PRT

In November the Navy released new PRT standards including the scores for planking. We have the new numbers listed below!

www.navy-prt.com

Lastly, I recommend you look up and be able to complete the following exercises for at least a minute each without stopping:

"Running plank" (mountain climbers, but your feet don't touch the ground when they come up)
"Side Straddle Hop" (jumping jacks)
Burpees
Lunges
Rear Lunges
Side Lunges
Wall Sits
V-Ups
6-inch Leg Holds
Leg Lifts
High Knees

Congrats on graduating and thanks for the fitness guide!

 

[zschaub1]

I graduated OCS yesterday but am SNA, so I can answer more of the second half of this than the first half. Form is the most important thing for the PFAs, endurance is the most important thing for the physical events. I would suggest the following:

The 100 pushups training program

The 100 pushups training program. Strengthen and sculpt your arms, abs, chest and glutes by training to do 100 consecutive push-ups in six weeks.

hundredpushups.com

- 5 Minute Plank

Follow one of three progressive training programs and you'll soon be on your way to improving core strength, balance, stability & completing a five minute plank

fiveminuteplank.com

Make sure your form complies perfectly with these:

I recommend you run 3 miles 3 times a week. If you don't already, start with 1 mile 3 times a week, and add a half mile every three weeks until you get to 3. Then try to bring your time down to below 24:30. Use all of this to consistently get an "outstanding high" PFA score for your age range (link below) before showing up. Is that required? No, not at all. Will that make this program easier? Yes, it definitely will. You won't sweat physical events, and RPT won't be so bad. Also, unless ROM goes away, you will lose muscle in the time between showing up and taking the IST, which will already be your lowest PFA score because of the general vibe. There are 3 PT tests spaced throughout the program that determine whether or not you can continue training. Do not worry about the minimums - all sorts of people max them out. You can too.

Updated NAVY PRT standards - US Navy PRT

In November the Navy released new PRT standards including the scores for planking. We have the new numbers listed below!

www.navy-prt.com

Lastly, I recommend you look up and be able to complete the following exercises for at least a minute each without stopping:

"Running plank" (mountain climbers, but your feet don't touch the ground when they come up)
"Side Straddle Hop" (jumping jacks)
Burpees
Lunges
Rear Lunges
Side Lunges
Wall Sits
V-Ups
6-inch Leg Holds
Leg Lifts
High Knees

 

[zschaub1]

Thank you for the in depth exercises, this was exactly what I was looking for regarding the PT portion of my question.
I am progressing optimistically on most exercises with the exception of push ups.

I graduated OCS yesterday but am SNA, so I can answer more of the second half of this than the first half. Form is the most important thing for the PFAs, endurance is the most important thing for the physical events. I would suggest the following:

The 100 pushups training program

The 100 pushups training program. Strengthen and sculpt your arms, abs, chest and glutes by training to do 100 consecutive push-ups in six weeks.

hundredpushups.com

- 5 Minute Plank

Follow one of three progressive training programs and you'll soon be on your way to improving core strength, balance, stability & completing a five minute plank

fiveminuteplank.com

Make sure your form complies perfectly with these:

I recommend you run 3 miles 3 times a week. If you don't already, start with 1 mile 3 times a week, and add a half mile every three weeks until you get to 3. Then try to bring your time down to below 24:30. Use all of this to consistently get an "outstanding high" PFA score for your age range (link below) before showing up. Is that required? No, not at all. Will that make this program easier? Yes, it definitely will. You won't sweat physical events, and RPT won't be so bad. Also, unless ROM goes away, you will lose muscle in the time between showing up and taking the IST, which will already be your lowest PFA score because of the general vibe. There are 3 PT tests spaced throughout the program that determine whether or not you can continue training. Do not worry about the minimums - all sorts of people max them out. You can too.

Updated NAVY PRT standards - US Navy PRT

In November the Navy released new PRT standards including the scores for planking. We have the new numbers listed below!

www.navy-prt.com

Lastly, I recommend you look up and be able to complete the following exercises for at least a minute each without stopping:

"Running plank" (mountain climbers, but your feet don't touch the ground when they come up)
"Side Straddle Hop" (jumping jacks)
Burpees
Lunges
Rear Lunges
Side Lunges
Wall Sits
V-Ups
6-inch Leg Holds
Leg Lifts
High Knees

 

[Skywalker]

Thank you for the in depth exercises, this was exactly what I was looking for regarding the PT portion of my question.
I am progressing optimistically on most exercises with the exception of push ups.

Just let the program meet you where you are, and follow the instructions on the website.

 

[zschaub1]

Thank you for the in depth explanation of exercises, this was exactly what I was looking for regarding the PT portion of my question.
I am progressing optimistically on most exercises with the exception of pushups. I've looked up many pushup routines but I'd like to hear your opinion. How many pushups a day would you recommend to increase my max? How many pushups do they have you do at OCS in one sitting and how often? I believe I locked down the form but I'm only hitting 20 in one set. I just started this last week and I am doing 100 a day to try and improve. How many would you recommend a day considering my max? How many in one set should I be able to do to make PT comfortable during OCS? Are there any auxiliary exercises that will help me increase my pushups?
Also, regarding swimming. Is there a PRT standard?

 

[Meyerkord]

How many pushups a day would you recommend to increase my max?

As many as you can. Just drop down and do small sets throughout the day. Commercial break? Do a set. Get up to make food? Do a set. Get up to go to the bathroom? Do a set.

How many pushups do they have you do at OCS in one sitting and how often?

There isn't a specific number they look for at OCS (except for the actual PRT). When someone tells you to do pushups, you drop and just start going until they tell you to stop. The staff knows you can't do them continuously, so if you need a break, just stop in the "up" position, catch your breath, and start going again. They might yell at you for a second, but it's just part of the game. As long as you don't give up and flop on the ground you'll be fine.

How many in one set should I be able to do to make PT comfortable during OCS?

This also varies by person. Some people are able to knock out their entire PRT's worth of pushups in one set. Other people, such as myself, do an initial set of ~30 or whatever and then knock the rest out in spurts of 3-5 or so. Just set a timer for 2 minutes and see what works for you.

Are there any auxiliary exercises that will help me increase my pushups?

Bench press, dips, different variations of pushups such as diamond push ups or wide arm pushups (be careful with these). Basically any exercise that works your chest or triceps. Also, when you do pushups, try to rest in the "up" position instead of stopping completely. That's how you'll do them at OCS and it'll help strengthen the muscles in your shoulders.

Also, regarding swimming. Is there a PRT standard?

There are indeed PRT standards for swimming. Check the chart for your gender/age and you'll see the time required. But you won't be doing the swim for the PRT at OCS.

 

[zschaub1]

As many as you can. Just drop down and do small sets throughout the day. Commercial break? Do a set. Get up to make food? Do a set. Get up to go to the bathroom? Do a set.


There isn't a specific number they look for at OCS (except for the actual PRT). When someone tells you to do pushups, you drop and just start going until they tell you to stop. The staff knows you can't do them continuously, so if you need a break, just stop in the "up" position, catch your breath, and start going again. They might yell at you for a second, but it's just part of the game. As long as you don't give up and flop on the ground you'll be fine.


This also varies by person. Some people are able to knock out their entire PRT's worth of pushups in one set. Other people, such as myself, do an initial set of ~30 or whatever and then knock the rest out in spurts of 3-5 or so. Just set a timer for 2 minutes and see what works for you.


Bench press, dips, different variations of pushups such as diamond push ups or wide arm pushups (be careful with these). Basically any exercise that works your chest or triceps. Also, when you do pushups, try to rest in the "up" position instead of stopping completely. That's how you'll do them at OCS and it'll help strengthen the muscles in your shoulders.


There are indeed PRT standards for swimming. Check the chart for your gender/age and you'll see the time required. But you won't be doing the swim for the PRT at OCS.

Thank you for the info. I plan on meeting the PRT standards but really wanted to know the day to day exercises. So again, thank you!

 

[Birdbrain]

Thank you for the info. I plan on meeting the PRT standards but really wanted to know the day to day exercises. So again, thank you!

Plan on beating the PRT standards for the IST. Please don’t show up and then find yourself in H Class because you thought meeting the minimum while you were at home well fed and rested was good enough for the IST.

Ask me how I know.

 

[jmj689]

Plan on beating the PRT standards for the IST. Please don’t show up and then find yourself in H Class because you thought meeting the minimum while you were at home well fed and rested was good enough for the IST.

Ask me how I know.

I heard the ONLY good thing about OCS is the food, wondering if that's true