Navy OCS preparedness (Gym) Workouts and runs

Prepare for the Navy OCS with this comprehensive 4-week program designed to boost your strength, endurance, and agility. Training seven days a week, you'll engage in full-body workouts, sprint intervals, and targeted leg power drills to enhance your performance. Each session combines essential exercises like deadlifts, pull-ups, and sprint intervals, ensuring you build the strength and stamina needed for success. Get ready to push your limits and achieve your fitness goals with a structured plan tailored for aspiring Navy candidates!

This plan combines gym, running, and high-intensity workouts tailored to improve your strength, endurance, and running performance for OCS.

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Week 1

Week 2

Week 3

Week 4

Stretching

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

Plank

Russian Twist (Dumbbell)

Full-Body Strength & Core (Gym

400m Sprint

200m Sprint

Modified Jumping Jack

Box Jump

Sprint Intervals & Leg Power

Bench Press (Barbell)

Overhead Press (Barbell)

Bent Over Row (Dumbbell)

Plank with Shoulder Taps

Hanging Knee Raise

Bicycle Crunch

Upper Body & Core (Gym)

Light Jog

Sit Up

Russian Twist

Tempo Running & Recovery

Push Up

100m Sprint

Forward Jump

Lateral Jump

PFA Test Simulation & Agility

Kettlebell Swing

Burpee

Hip Thrust (Dumbbell)

Battle Ropes

Plank To Push-up

Functional HIIT (Gym)

Punching Bag

Med Ball Slam

Boxing Day & Conditioning

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