Navy OCS Physical Fitness Requirements

The U.S. Navy operates an Officer Candidate School in Newport, Rhode Island. The 12-week course is designed to give its candidates a working knowledge of the Navy both ashore and at sea. OCS is extremely physically demanding as well; physical training begins the minute you arrive on base. PT will consist of running, calisthenics and aquatic training. Being in shape when you arrive at Officer Candidate School can aid in your success.

Features

The U.S. Navy considers a strong mind and a strong body to be critical components of a naval officer. The objectives of physical training at OCS are to develop endurance, stamina and overall peak physical conditioning. Upon arriving at training, you're required to be within standards for acceptable body fat; 22 percent for men and 33 percent for women under 40. Within the first two days, you will participate in a physical fitness assessment, or PFA, consisting of measuring your height and weight, sit and reach, curl ups, push ups and a 1.5-mile run.

Significance

As an indoctrination candidate, you must meet or exceed the "Probationary" performance standards for persons of your age range and gender before you are allowed to begin OCS. These standards for males aged 20 to 24 are performing at least 46 curl-ups, 37 push-ups and a 13:30 time on a 1.5-mile run. Women aged 20 to 24 must perform 46 curl-ups, 16 push-ups and complete a 1.5-mile run in 15:30.

Swimming Test

The 3rd Class Swim test is administered during the first few weeks of OCS and again until you are able to pass. This test is composed of four different acts. The first act is the abandon ship jump, where you are required to jump from a 12-foot tower to simulate abandoning ship. The second act is a 50-yard swim using any single following stroke or combination of the crawl, breaststroke, sidestroke and elementary backstroke. You will also be required to perform a five-minute prone float where you will remain floating, face down, utilizing survival floating skills, for five minutes. Lastly, you will be required to perform a shirt and trouser inflation by filling a shirt and pair of trousers with air to remain afloat.

Considerations

The U.S. Navy's Pre-Entry Training Program suggests that you should begin preparing for OCS at least 24 weeks in advance of your arrival date. The program is composed of three elements: aerobic activity such as swimming or running; muscular endurance and strength exercises such as push-ups, sit-ups and weight training; and flexibility exercises such as stretching. You should perform the program at least three days a week, running between 2 and 4 miles while making sure to include at least 30 minutes of muscular endurance and strength exercises and stretching.

Graduation Physical Standards

To graduate from the OCS program, you will need to meet an "Excellent Low" performance rating. If you are a male aged 20 to 24 you will need to perform at least 87 curl-ups, 71 push-ups and complete a 1.5-mile run in 10:30 minutes. If you are a female aged 20 to 24 you will need to perform 87 curl-ups, 39 push-ups and complete a 1.5-run in 13:15.