ODS Physical Fitness Standards

Physical Fitness Standards

As a Naval officer, you are expected to be a model of physical fitness, embodying the Navy's values and demonstrating readiness as emphasized in the CNO NAVPLAN 2024. Maintaining physical excellence is essential not only for your own performance but also as an example for sailors under your command and the American public.

For details on the Navy Body Composition Assessment, please consult the Navy Body Composition Assessment Guide. This document explains the procedures for determining body fat percentage and includes height/weight tables for you to assess your status.

In the first week of training, you will complete a mock Navy Physical Fitness Assessment (PFA) as an initial assessment of your physical ability.

The PFA includes:

BCA:
Maximum push-ups in 2 minutes
Plank hold for the maximum time
1.5-mile run

**Students not meeting BCA standards will not graduate ODS**

Detailed guidance on performing and scoring the Physical Readiness Test (PRT) is available here.

It is imperative to arrive in optimal physical condition, prepared for the demanding training program and to be able to pass the Navy PFA. . The Navy’s official physical readiness guidance can be accessed here.

**Postpartum Sailors**: You cannot attend ODS while pregnant. Postpartum candidates must reach six months postpartum and receive clearance from a military Health Care Provider before attending ODS. All postpartum screenings must be completed prior to arrival.

Physical Training Overview

Physical readiness is a fundamental component of the Navy's operational excellence. The objective of the physical training program at Officer Training Command is to build stamina, enhance endurance, and prepare you for the physical demands of naval service. These goals align with the CNO NAVPLAN’s focus on maintaining a physically resilient force capable of addressing global challenges.

Arriving in peak condition not only helps prevent injury but also ensures you can fully engage with the training program. Below is a link to the Navy Operational Fitness and Fueling System (NOFFS) virtual trainer, providing Navy-approved exercises suitable for use even when gym facilities are unavailable.

Navy Fitness NOFFS Guide

Select "Group" training.
Choose 30, 45, or 60 minutes/Stage A/Level 1/Cardio Conditioning/Fit Kit.
Progress through stage C as you complete the workout in the allotted time, then advance to level 2, restarting at Stage A.
Some exercises may require resistance bands for maximum effectiveness.
If you already have an established fitness routine, you may progress quickly through the levels.
Aim to complete 60 minutes of physical training 3-4 times per week, matching the expectations at ODS.

*** NOTE ***
Consult with your health care provider before beginning any exercise program.