Benchmarks And Workouts For TBS. A Good Reference For OCS Candidates As Well.

The Basic School and Marine OCS require officers and candidates to be physically prepared for the training ahead. These are the recommended benchmarks and suggested workouts for Marine Officers preparing for TBS. This information was obtained from eMarines, and will give you a general idea of what to expect.

There isn’t much difference when it comes to OCS prep. If you can do these workouts and meet the benchmarks then you won’t have any trouble.

Benchmarks

1. Hike 3-5 miles for 3-4 consecutive days with 15-35 lbs
Justification: Hiking is a consistent exercise and function at TBS. Hiking to and from field exercises and training areas will be consistent. Simply being on your feet all day with body armor can be a challenge for some.

2. Perform running 3-5x week on multiple surfaces and terrain (approximately 12-18 miles per week)
Justification: You will encounter uneven surfaces and varied distances such as the Endurance Course, Land Navigation, and Field Exercises. Building a consistent base of running will be helpful.

3. Perform plyometrics exercises such as: Squat jumps, burpees, jump rope, box jumps
Justification: maneuvering up and down obstacles such as logs, over streams, walls, and barriers will be necessary in a variety of events.

4. Perform weight training exercises with machines, free weights, or Olympic weight
Justification: There are many benefits to weight training and load bearing exercise such as increasing bone density and increasing muscle strength. Have a weight training program at minimum 2 times a week.

There are many conditioning programs available with a wide variety of goals. Try the below exercise program to see if joint or muscle pain become significant.

Sample Exercises

Clean & Squat OR Clean & Overhead Press 10 x 95lb
Box Jump 15x (approximately 16-20 inch)
Kettle Bell Swing 15x 26Kg
Decline sit up 20x
Clap and push up 10x
(Scale weight as needed)

For those with lower extremity pain, injury or surgery

Single leg hops equal in HEIGHT to the unaffected side
Single leg bounding equal DISTANCE to the unaffected side
Range of motion equal or near equal to unaffected side
Single leg squat strength with stable hip and knee
Martial Arts: Leg sweeps, heavy bag kicks, push kicks

For those with upper extremity pain, injury, surgery

Pull ups without pain
Single arm press resistance equal to unaffected side
Clapping push ups
Dynamic side planks
Wall hand stand
Range of motion equal or near equal to unaffected side
Martial Arts: forward shoulder roll, heavy bag strikes, break falls

Sample Workout Programs For OCS/TBS Prep

Week 1

Monday

Morning: Low impact cardio 30 mins
Evening: Weight training (M)

Tuesday

Morning: Run 2 miles moderate
Evening: Weight train (L), run sprints

Wednesday

Morning: Off
Evening: Sprints

Thursday

Morning: Weight train (H), Low impact cardio
Evening: Run 3 miles

Friday

Morning: Lo Impact
Evening: Weight train (L), Plyometric, run 2 miles

Saturday

Morning: Foam roller, flexibility
Evening: Run 1 mile interval x 2

Week 2

Monday

Morning: Off
Evening: Weight training (M)

Tuesday

Morning: Run sprints
Evening: Weight training (M)

Wednesday

Morning: Run 2 miles
Evening: Weight Training (H)

Thursday

Morning: Flexibility, foam roller
Evening: Sprints 5×100

Friday

Morning: Weight train (L)
Evening: Plyometric, run 2 miles

Saturday

Morning: Foam roller, flexibility
Evening: Weight train (H)

(L) = Light weight exercises: Body weight, 50% of maximal effort, allowing for repetitions between 15 and 20.
(M) = Moderate weight exercises: Body weight + weight vest, 70% maximal effort, allowing for repetitions between 10 and 15.
(H) = Heavy weight exercises: Near maximal lifting capacity, 85-90% maximal effort, allowing for repetitions between 6 and 8.
Plyometric = Jump routine with jump rope, box jumps, bounding jumps
Foam roller & Flexibility = development of warm up and stretching for range of motion, flexibility training and recuperation.


USMC Officer

As a Marine Corps Officer, my goal is to help and educate those who have obtained, or are aspiring to earn, the title of Marine Officer.

4 COMMENTS
  • John
    Reply

    Does everyone who completes nrotc and the basic school become active duty? And what was your job in the Marine Corps?

    1. USMC Officer
      Reply

      There is no reserve option if you commission from NROTC, so you will be active duty.

  • Levi Mays
    Reply

    I did not attend ROTC nor have I done anything related to the military, but I have a Master’s Degree in engineering. Is it recommended that I go straight from college to OCS? If not, what is a better plan?

    1. USMC Officer
      Reply

      Yes, contact an OSO and start the application process. They will help prep you for OCS.

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