HELP! 2 Weeks until PFT!

[Bugsy]

Hi everyone, this is my first post.

I hope I didn't overlook an introduction section or something.


I'm looking to go for 10-week PLC this summer, with an aviation slot. The problem is time. I decided to take this route just a week ago, and since have been running, crunching, and pull-upping my butt off to get in shape.

I'm not sure if I have enough time though:
6 Pull-ups
95 Crunches
26:00 Run

I am in dire need of advice. I'm on the Armstrong, Killer Crunches, and just run my pants off for as long as possible twice daily.

Thoughts!??

Thanks men.

 

[Bugsy]

oh, and to spice it up... i have 17 days until my PFT.

 

[mrkoje]

You need to get a first class PFT to go I'm sure. That means getting at least a 225/300 but what it really means is you better be getting around 270 or higher to survive OCS.

With 6 pull-ups, 95 crunches and a 26 min 3 mile run you are at 177/300. I would say try to get as many correctly formed pull-ups as possible since they count 5 points a piece.

Two weeks might not be enough time. Honestly though, make sure you can get a first class PFT before you go. I'm not sure if they send PFT failures home or not.


Good luck

 

[Bugsy]

I appreciate it. My goal is 10pu/100crunch/24:00run

feasible?

 

[mrkoje]

You can probably get that but it still isn't a 1st class unless you are in the second age bracket. Make sure you talk to your OSO because if you don't get a 1st class PFT on your initial PFT at Quantico then they might send you home. (Can someone verify this?) I'm sure that wouldn't look very good : /

 

[Bugsy]

yeah, a first class is required to apply... :/

aw hell, i'm going for broke until then.

 

[DSL1990]

I appreciate it. My goal is 10pu/100crunch/24:00run

feasible?

i don't know about the pullups, but as a cross-country runner, i can say that the only thing to improve your running is by running your tail off. since you have such a short time, you should shoot for 50 miles per week (something like two 4mi runs each day, 6 days/week with one day rest), but run very lightly in the last 3 days so you don't over do and so you aren't overtrained for your PFT - something like 1.5mi each on the last 4 days at a slower pace than you are used to, just to warm up your muscles. stretch very very very well before every run, and definitely stretch before the PFT. when running, be sure to do the long runs, but during the run, sprint as hard as you can as long as you can and then drop back to a more normal pace. do the sprinting as often during the long run as possible. if you run 50mi a week, be sure you have very well-fitting shoes that fit your foot type. there is another thread about shoes. be sure to listen to your body so you don't screw it up before the PFT.

and for motivation, tell yourself that you need to do a lot better than 28mins to catch up to any of us girls!

 

[abracadabra11]

I'm a Navy guy, but I've done my share of PFTs. Two weeks is not enough time to prepare given your current level of fitness. You need to hit the gym and improve your upper body strength. Unless you're an ogre that weighs 200+ lbs, there's little reason for you not to max pullups/curlups. Once you do that, you can take it easy on the run and make 1st class numbers.

 

[Achilles]

i don't know about the pullups, but as a cross-country runner, i can say that the only thing to improve your running is by running your tail off. since you have such a short time, you should shoot for 50 miles per week (something like two 4mi runs each day, 6 days/week with one day rest), but run very lightly in the last 3 days so you don't over do and so you aren't overtrained for your PFT - something like 1.5mi each on the last 4 days at a slower pace than you are used to, just to warm up your muscles. stretch very very very well before every run, and definitely stretch before the PFT. when running, be sure to do the long runs, but during the run, sprint as hard as you can as long as you can and then drop back to a more normal pace. do the sprinting as often during the long run as possible. if you run 50mi a week, be sure you have very well-fitting shoes that fit your foot type. there is another thread about shoes. be sure to listen to your body so you don't screw it up before the PFT.

and for motivation, tell yourself that you need to do a lot better than 28mins to catch up to any of us girls!

Very bad gouge. If he's not used to running over 40 miles a week then starting at 50 miles a week is a terrible idea. He'd have shin splints/stress fractures by the end of the first week. It takes time to get run times down, there is no magical short cut. That being said it definitely won't hurt you to cross train up to 6 times a week for cardio. Depending on your current schedule I'd work up to running 3 to 4 times a week and cross training the other days.

 

[DSL1990]

Very bad gouge. If he's not used to running over 40 miles a week then starting at 50 miles a week is a terrible idea. He'd have shin splints/stress fractures by the end of the first week. It takes time to get run times down, there is no magical short cut. That being said it definitely won't hurt you to cross train up to 6 times a week for cardio. Depending on your current schedule I'd work up to running 3 to 4 times a week and cross training the other days.

you're right of course- it depends on how much he is currently running and the distance. but he did say he is already running twice a day.

for cross-country running (where races are 5K = 3.1mi, almost exactly the marine PFT distance) our target is 50mi/week during the off season. it's hard to train a long distance run without doing a lot of long distance running!

 

[Bugsy]

Alright, thanks guys. It's going to be a stretch at the least, but I don't quit. I appreciate your help.

Oh, I'm 6'1" and 210lbs. (Getting that extra two lbs. down for MEPS )

Any other gouges would be quite helpful.

 

[invertedflyer]

Very bad gouge. If he's not used to running over 40 miles a week then starting at 50 miles a week is a terrible idea. He'd have shin splints/stress fractures by the end of the first week. It takes time to get run times down, there is no magical short cut. That being said it definitely won't hurt you to cross train up to 6 times a week for cardio. Depending on your current schedule I'd work up to running 3 to 4 times a week and cross training the other days.

I think this is sound advice. Also, do sets of crunches 4-5 times per week, this will help you to build some endurance. As far as pullups, try doing pyramids. Start at a low number, like 2, and go up to a higher number. Then work your way down. Adding in pushups after doing pulls helps to stretch you out and increase your overall upperbody strength. I'd also recommend some light weight lifting and as many dips as your body can take, dips are key!

 

[joshmf]

Disclaimer: I have not been to Marine Corps OCS.

However, how old are you? I don't think you will be able to make significant enough progress in the next two weeks to be at a level good enough for OCS, or if you are accepted to do well there. I know several people who have attended MC OCS, and all of them were in excellent shape, high 1st class PFT types.

If you're not pushing the age limits for SNA/ SNFO, I'd really suggest taking a year to get yourself in excellent shape, and then rocking OCS down the road. There isn't a penalty for delaying OCS, but there is a major penalty for going to OCS and dropping out (i.e. not being invited back.)

So, if you have the time, get in shape before you apply. There's always next summer.

 

[Bugsy]

Well, at least I'm off to a good start. Thanks for all of your help!

I'll post my PFT on 3/21

 

[invertedflyer]

It looks like hes not going to ship until this summer. If hes going in June or July, roughly 3-4 months from now, I'd say he has adequate time to prepare as long as he is dilligent and sticks to his routine.