Royal marine getting ready for training

FrankKay

i would just like some tips on how to get fit for the royal marines , im joining and need to get fi for it , could someone tell me thanks

goldie fish

http://www.army.mod.uk/join/20261.aspx

cruasder777

FrankKay wrote: »

i would just like some tips on how to get fit for the royal marines , im joining and need to get fi for it , could someone tell me thanks

Your fitness will need to be alot higher then army infantry.



The Royal Marines website has a specialised programme to get to the fitness level they require, also to develop the mental toughness you need to get into to get through training.


You need to get into doing a minimum of 5 x half hour runs a week for around 9 weeks to get to the basic fitness level to apply, also circuits 3/4 times a week, work on upper body strength with press ups, pulls ups etc.......thats just for the 3 day potential Royal Marines course. Before doing the 32 week Commando course your fitness has to be alot higher then this (another training programme)

Your 1.5 mile run has to get down to 9 mins 30.

http://webarchive.nationalarchives.gov.uk/+/http://www.royalnavy.mod.uk/royalmarines/training-fitness/get-fit-to-apply/index.htm


For Commandos in the Royal Marines, Britain's amphibious infantry, the concept of boot camp is an understatement. At 32 weeks, the Commandos' basic training at CTC Lympstone is the longest of any NATO service. Writer Susie Rushton of "The Independent" reports that recruits consume over 4,000 calories per day during training and still shed pounds, a testament to the sheer intensity of the Commandos' routines. Getting fit for the Royal Marines is a dedicated and determined endeavor, and while many are injured or fatigued before they reach CTC Lympstone, others experience a dramatic transformation that prepares them for success at basic training and as future Commandos.

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Physical FitnessFitness Exercise Fitness Difficulty:ChallengingInstructions

1
Eat for both fitness and weight loss. According to the Royal Marines' Training Tool, eating the correct foods is only half the battle. Eating the correct foods at the correct time is often the most crucial aspect of any diet. Potential recruits should focus on limiting foods high in fat and replacing those choices with fruits, vegetables, lean meats and starches. Healthy eating habits also help to ensure that physical exercise is as beneficial as it can be. Breakfast jump-starts the metabolism, and starchy snacks a half hour before training increase sugar levels. A similar snack should be consumed within a half hour after exercise in order to replenish energy stores and to provide the body with the proteins necessary for muscle growth.

2
Drink water throughout the day. Water is integral to universal health. It provides energy, increases alertness and flushes the system of toxins. It also aids in digestion and even plays a role in weight loss. While the average man or woman is expected to consume six to eight cups of water over the course of a day, hopeful Commandos should drink an additional liter of water per hour of exercise. Dehydration is dangerous. The Royal Marines argue that a minimal drop in hydration of 2 percent can translate to a drop in performance of up to 7 percent. Due to the intense nature of Commandos' training routines, even the slightest hint of weakness or loss of concentration can have severe consequences.

3
Begin a stretching routine. Stretching is important for any athlete, but it is especially important for those individuals just starting an exercise routine. Stretching prevents injury by warming the muscles and preparing them for stress. When a muscle is flexible, it is able to adapt to different movements without tearing. For prospective recruits, improved flexibility also means improved strength. A well-stretched muscle is able to achieve a greater range of motion and a greater assortment of challenges.

4
Institute a daily training schedule. Rushton states that the Royal Marines require exceptional athletes of rare physique. Most long-distance runners maintain superb cardiovascular fitness but lack solider upper-body strength: Commandos must have both. Training for CTC Lympstone must begin with a foundation of endurance-based exercises, but running, swimming and biking are not enough. Circuit training is the key to preparing for the Royal Marines. With circuit training, potential recruits perform a series of nine exercises in a row and repeat the same pattern three times. These exercises focus on lower and upper-body strength, as well as the core. Circuit training also introduces cardiovascular fitness by requiring the recruit to hustle between stations instead of standing between sets. The heart rate remains elevated during the entire circuit, and most circuits require at least 40 minutes to complete. Royal Marines must be strong, but they must also be able to endure.

5
Develop the Commando Spirit. Preparing for the Royal Marines is taxing on the mind as well as the body. Commandos must constantly navigate the mind-body conflict, the idea that the body is often more resilient than the mind believes. Royal Marines train and perform against impossible odds, and without a state of mind founded on pure inner belief, both Commandos and recruits will fail. When getting fit for the Royal Marines, individuals must exercise both the mind and body. Only a strong State of Mind and the Commando Spirit can push a potential recruit to the edge, and only at the edge do civilians become Royal Marines.



Read more: How to Get Fit for the Royal Marines | eHow.com http://www.ehow.com/how_5884076_fit-royal-marines.html#ixzz1eO9HJV8P

cruasder777

Heres there official 9 week training course for preparation for the 3 day potental Royal Marines course. You also need to be able to swim.



The training schedule detailed below is designed to get you physically ready for the 3-day PRMC (Potential Royal Marines Course) and NOT the 30 week commando course - a substantially higher level of fitness is required to even start the commando course.
The Potential Royal Marines Course can be broken down into the following physical challenges:
VO2 Max Test: Also known as the bleep test, it is designed to test your aerobic fitness. You will run a set distance of 20 metres back and forth repeatedly. At the time you should reach the end of each 20 metre stretch, you will hear a beep. As the test progresses, the bleeps will get closer together and you will have to run faster and faster. Your level will be calculated by the length of time you lasted.
Circuit Training: Potential Recruits take part in a number of different exercises in the gym under the supervision of a physical training instructor.
Assault Course: Potential Recruits will learn how to negotiate the obstacles which make up the infamous Royal Marines assault course. They will then have to carry out a timed run around the course.
Free Activity: Potential Recruits will have to negotiate an obstacle course which will be set up in the gym.
Run and Exercises: 3 mile run followed by sit ups and pull ups (wide grip over hand).
Swimming: You will have to show the instructors how well you can swim.
A few notes you should read before you start:

• a. If you are thinking of joining the marines, be aware that your effort, enthusiasm and all around mental toughness will be tested just as much as your physical ability. Not just anyone can become a Royal Marine.
• b. This can be a very tough program, even for the fittest bodybuilders, so if you feel dizzy or experience any pain or discomfort, you should stop immediately and contact your doctor. If you have any medical condition or injury, consult your doctor before beginning this program.
• c. If you cannot complete one weeks training, repeat the previous weeks training instead.
• d. A good diet is VERY IMPORTANT. This program will not work without a healthy diet.
• e. ALWAYS warm up before exercising!
• f. ALWAYS cool down after exercising!
• g. ALWAYS stretch thoroughly before and after exercising!

Week 1

Days: Monday, Tuesday, Thursday, Friday, Saturday

Morning:
[*]10 press ups
[*]15 sit ups
[*]10 tricep dips
[*]10 squat thrusts
[*]Repeat each set 3 times. Afternoon:
[*]Monday: 15 minute run with emphasis on powering yourself up hills.
[*]Tuesday: 25 min bike ride or 15 min swim
[*]Thursday: 15 min run
[*]Friday: 25 min bike ride or 15 min swim
[*]Saturday: 15 min run
[*]Complete each activity with 3 pull-ups (wide grip, overhand)
Week 2:

Repeat week 1.
Week 3

• Do exactly the same as you have been doing, but add 5 reps to each exercise.
• Add 5 mins to the run, bike and swim.
• Add 1 rep to the pull-ups.

Week 4

• Add another 5 reps to each exercise.
• Add 5 mins to the run, bike and swim.
• Add 1 rep to the pull-ups.

Week 5

• Again, do the same as you have been doing, but add 5 reps to each exercise.
• Add 5 mins to the run, bike and swim.
• Add 1 rep to the pull-ups.

Week 6

• Do the same, but again add 5 reps to each exercise.
• Add 5 mins to the run, bike and swim.
• Add 1 rep to the pull-ups.

Week 7

Morning:
[*]25 press ups
[*]30 sit ups
[*]25 tricep dips
[*]25 squat thrusts
[*]Repeat each set 3 times. Afternoon:
[*]Monday: 30 minute run - try to power yourself up hills.
[*]Tuesday: 40 min bike ride or 30 min swim
[*]Thursday: 30 min run
[*]Friday: 40 min bike ride or 30 min swim
[*]Saturday: 30 min run
[*]Complete each activity with 3 pull-ups (wide grip, overhand)
Week 8
Repeat week 7.
Week 9 +
Every week, add 5 mins to the run, bike and swim.
Every week, add 1 rep to the pull-ups.

Just a note - the link to the royal marines web site is http://www.rmjobs.co.uk Good Luck!

cruasder777

This may be of intrest as well.


Royal marine need to intense physical fitness and complicated infantry abilities you have to have psychological strength and depth of personality.The 32 week course is split up into 6 sections ; Foundation, Individual Abilities , sophisticated Abilities , Operations of War, Command Course, King's Squad Pass Out Week.
Foundation- This lasts for 3 weeks and is the transition period from civilian to army recruit. It includes administration, gymnasium and swimming assessments, maths and English tests, drill, physical coaching, close quarter combat, weapons coaching and an overnite exercise in the field.
Individual Talents- This lasts for 7 weeks and covers weapon coaching, physical coaching, swimming, drill, Corps history, weapon coaching, map reading, first aid, Light Support Weapon coaching, NVQ talents, navigation coaching, survival exercise and numerous 3 and 4 day exercises using the talents from this section.
Sophisticated Talents- This lasts for five weeks and covers live firing, physical coaching, sophisticated Light Support Weapon abilities, Chemical Biological Radiological Nuclear ( CBRN ) coaching, communication coaching, grenade throwing, copter and underwater escape drills, radio coaching, uniform fittings, a three-day and a two-day exercise, drill inspection and Phase 1 Pass out Parade.
Operations of War- This lasts for ten weeks and covers VHF radio process coaching, battle physical coaching, 51mm mortar training, strategies, purpose Machine Gun ( GPMG ) coaching, RI / journey coaching, defence lectures, Light Machine Gun ( LMG ) training and firing, endurance course, 12 mile load carry, amphibious coaching, sea safety coaching and four separate exercises.
Command Course- This lasts for 6 weeks and covers a 6 mile speed march, cliff attack and rope systems, water difficulty crossing, Tarzan attack course, specialisations temporary, drill, field firing exercises, Western european PC Driving Licence ( ECDL ) coaching and tests, Commando tests, Endurance Course pass out, drill and the final Exercise.

Maybe_Memories

Check out "Fighting Fit - The Complete SAS training guide" by Adrian Weale.
It explains and gives work out programs to go from nothing to a very high level of fitness, and includes individual programs for the SAS, Comandos and Paras.

Donny5

cruasder777 wrote: »

Just a note - the link to the royal marines web site is http://www.rmjobs.co.uk Good Luck!

That's some private site - nothing to do with the MOD. Try http://www.royalnavy.mod.uk/Careers/Royal-Marines for the RM.

alex18

FrankKay wrote: »

i would just like some tips on how to get fit for the royal marines , im joining and need to get fi for it , could someone tell me thanks

Try to build up to doing two high-tempo training sessions a day. At PRMC you literally do hours of fitness, particually on day 2 where you spend the morning in the gym and the afternoon on the 'bottom field'.

When you do your 3 mile runs, add an 1km run as a warm-up. At PRMC you often get people who can do the two 1.5 miles back-to-back, but add in the fact that you have to warm-up and run to the start line and often people just are not prepared for it.

Also remember to take breaks every few days. Looking after your body is a top priority. To get into CTCRM you need to be training at high intensity and the last thing you want is a silly injury from over-training that can set you back months.

cruasder777

I think to have any chance of getting through the 32 week commando course you have to be a dedicated gym bunny.

If you dont love physical training to the extreme it wont be for you.

BostonB

I don't know how useful it is, but this was a decent read. Mainly about the training.
http://www.amazon.co.uk/Commando-Chris-Terrill/dp/009950989X/ref=sr_1_1?s=books&ie=UTF8&qid=1322073209&sr=1-1

RMD

cruasder777 wrote: »

I think to have any chance of getting through the 32 week commando course you have to be a dedicated gym bunny.

If you dont love physical training to the extreme it wont be for you.

You don't have to be a "gym bunny", the PRMC was created in such a fashion that good preparation combined with the "Commando spirit" and you'll be able to pass. That said, the Commando spirit is found in few people. A person capable of running marathons not giving it their all will be pulled quicker on the Bottom Field / Endurance course than a person struggling along giving it their absolute all. There is now a night exercise incorporated into the 2nd night after the endurance course, further testing a candidate's "spirit" and if they have what it takes, followed by a speed march back to camp the next morning.

That said, don't ever underestimate the PRMC Op. It is incredibly hard, but a person who prepares properly and has a determined attitude can pass. I'll PM you some other handy info.

cruasder777

RMD wrote: »

You don't have to be a "gym bunny", the PRMC was created in such a fashion that good preparation combined with the "Commando spirit" and you'll be able to pass. That said, the Commando spirit is found in few people. A person capable of running marathons not giving it their all will be pulled quicker on the Bottom Field / Endurance course than a person struggling along giving it their absolute all. There is now a night exercise incorporated into the 2nd night after the endurance course, further testing a candidate's "spirit" and if they have what it takes, followed by a speed march back to camp the next morning.

That said, don't ever underestimate the PRMC Op. It is incredibly hard, but a person who prepares properly and has a determined attitude can pass. I'll PM you some other handy info.

Im not talking about PRMC, Im talking about your attitude to physical fitness, unless you really love the gym and running etc, you will struggle to get through the 32 weeks. The gym is a huge part of it. I dont dispute people also have to excel in other things.

The commando spirit is linked to the same mental attitude people need to apply in doing things like marathons, pushing themselves on when nothing is left in the tank.

I know a guy who is an RSM in the Paras, fitness is his whole life, in the gym often twice a day.

Also the higher level of fitness when starting the commando course the less chance of injury/dropping out.

So yes, you do have to be a bit of a gym bunny.

If youre only half hearted about physical fitness then its not going to be for you.



"Rushton states that the Royal Marines require exceptional athletes of rare physique. Most long-distance runners maintain superb cardiovascular fitness but lack solider upper-body strength: Commandos must have both. Training for CTC Lympstone must begin with a foundation of endurance-based exercises, but running, swimming and biking are not enough. Circuit training is the key to preparing for the Royal Marines. With circuit training, potential recruits perform a series of nine exercises in a row and repeat the same pattern three times. These exercises focus on lower and upper-body strength, as well as the core. Circuit training also introduces cardiovascular fitness by requiring the recruit to hustle between stations instead of standing between sets. The heart rate remains elevated during the entire circuit, and most circuits require at least 40 minutes to complete. Royal Marines must be strong, but they must also be able to endure."



.......Rushton wrote on the RMs a few yrs back, on why some get injured, drop out etc.



"The Royal Marines' reputation as the elite regiment of the British forces is founded on a physical training schedule that transforms 19-year-olds (the average age at Lympstone) into nimble yet muscular men. Runs are as important as upper-body strength, which is built up with monkey bars, pull-ups and climbing ropes and walls. "You'd compare their fitness to that of a decathlete," says Colour Sergeant Dave Silvester, one of the squad of PTIs (physical training instructors). "The Institute of Naval Medicine did a study for us and told us that we're looking for quite a peculiar physique. Usually, runners don't have good upper-body strength, and upper-body gymnasts aren't great at running. We look to create endurance-based strength athletes."

FrankKay

Thanks for that everyone