How Good is Good Enough with Your USMC Physical Preparation?

If you are considering joining the Marine Corps, you may ask yourself, Am I ready? If this is you, the new GOOD ENOUGH series is designed to answer those questions for you as you journey through the process of getting TO and THROUGH challenging selection programs. 

To get TO the training - Ace the PFT plus other related events:

Scoring well on the PFT and other related / common exercises seen in training is a must.  The following scores are borderline maximum or close to the maximum scores.  If you want to know what GOOD ENOUGH is - it is that - competitive scores that place you in the top 25% of all Marines.  That should be your goal.  If you have any scores that are much slower or less than, then that is your weakness and you need to work on that - EVEN IF YOU DO NOT LIKE IT.  Most of us like to work on what we are good at doing - our strength, but it takes a mature tactical professional to assess his/her weaknesses.  Take this seriously and have a goal to strive for during your training and learn what you SHOULD focus on if you fail to meet these standards.

By the way, these standards are strictly my opinion and not necessarily the USMC or Navy's standards. 

Good Enough = Optimal Plus Scores

Testing Event

Reps / Time

Pushups

80-100+ / 2 minutes

Crunches

100+ / 2 minutes

Pullups

20+

3 mile run (USMC)

18-19 minutes window

Running Miles Per Week

20-30*

Rucking Miles Per Week

10-12**


*Build up to the level above over time and maintain it as a base for a few months prior to training (Boot Camp, OCS, TBS, School of Infantry)
** Running and Rucking are separate events. As you progress, you should count running and rucking separate from weekly mile totals. 

Rucking is a MUST (See Rules for Rucking)

For Marines as well as special ops programs, rucking and running go hand in hand. Consider rucking a more difficult way to walk and when you need to pick up the pace, you can adjust your cadence and increase your speed that resembles running.  Building up from the minimum standards of 15 minute mile pace (typical military) to competitive programs that require closer to 10-12 minute mile pace or faster with heavier weight and longer distances takes time as with any cardio activity.  Rucking is definitely a more difficult way to run / shuffle.  Be prepared for that difficulty or failure to perform and injury could prevent you from advancing in your military training programs.

You Need to Be Strong When Rucking / Load Bearing - Strength Events

Strength / Power Exercises (good enough)

Weighted Pullup (25 lbs)

5-10

Bodyweight Bench

10+

Dead Lift

1.75 -2x bodyweight – 1-5 reps

Squats

1-1.5x bodyweight – 5 reps

Lunges

Chest carry lunges 400m (40lb)

Your Mission Starts Now

Let today be the day you refuse to quit. Let today be the day you adopt a mindset that transforms setbacks into comebacks. Join the Never Quit Mindset revolution and discover your limitless potential.

Act now—seize your $100 savings and begin the transformation that will last a lifetime.

 
Buy Now!
Never Quit Mindset Book, eBook, Audio Book, and 
Online Video / Audio Course


Transform Your Goals, Overcome Challenges, and 
Build Unbreakable Resilience

Discover The Never Quit Mindset by Stew Smith—a transformative personal development resource designed for motivated individuals seeking to break through barriers and achieve lasting success. Whether you're striving for excellence in your career, health, or personal life, this guide provides the tools to develop the discipline needed to conquer obstacles and fulfill your potential.

There is More To StewSmithFitness.com than You May Know

Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world. 

Here is a list of what we do at StewSmithFitness.com

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

Core Mission

Specific Programs & Courses

Resources and Content

Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Remember, as you age, your training needs to adapt.

Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

Online Coaching Options

Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.


New Members' Only Content / Services Program!

If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section. 

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.

 

Questions?  Just email Stew@StewSmithFitness.com

 

0 comments

Leave a comment

Please note, comments need to be approved before they are published.