At present I am training to complete the pre-selection tests for the Royal Marines with the hope of starting basic training as a Royal Marines Officer in September 2016. The following post is one which I recently posted on a Royal Marines forum demonstrating my approach to achieving the fitness levels required to be a Royal Marine Commando/Officer with the hope of helping in their preparation in becoming a Royal Marine.
Firstly I will start by demonstrating a standard weekly plan which will aim to cover all areas in which a marine is required to perform well e.g. swimming, bleep test, body weight exercises, running etc. I will also add notes giving information on how to adjust this plan for your needs.
Secondly I will go into some further details which have mostly been highlighted in the training recommendations made by the navy however which are not elaborated on. This includes:
Training Frequency – How much is optimal without over-training
Rest days – Frequency and importance
Food Choices – Calorie and Nutrient recommendations, potential supplements etc
Sleep – How much and importance
1) Exercise plan:
People who train habitually (structured, continuous training) have be found to show more improved performance than those who do not. With this in mind I recommend you get yourself a plan to follow.
Please note that the following is an example for an individual who is very fit. If you are just starting training and cannot achieve the given distances then start lower and work your way up!
Monday – Medium Intensity
A.M. Long Run (8+ Miles)
P.M. Heavy Gym *see HEAVY GYM workout details below
Tuesday – Rest Day
Wednesday – Hard Day 1
A.M./P.M Bleep Test Best Effort
Thursday – Low Intensity Day
A.M. Medium run (4-8 Miles @ ~80% usual pace)
OR/ALTERNATE WEEKLY WITH
Swim (25-50 Lengths Breast Stroke at a steady speed)
P.M. Light Gym * see LIGHT GYM workout details below
Friday – Rest Day
Saturday – Hard day 2
a.m. PJFT Best Effort
p.m. Body Weight Circuit * See BODY WEIGHT CIRCUIT details below
Sunday – Rest day
Heavy Gym (2 minutes rest between sets):
Week 1: Week 2:
Squat/Leg Press – 4 sets 4-6 reps Deadlift – 4 sets 4-6 reps
Bench Press – 4 sets 4-6 reps Military Press – 4 sets 4-6 reps
Barbell Row – 3 sets 6-8 reps Weighted Chin Up – 3 sets 6-8 reps
Barbell Bridges – 3 sets 6-10 reps Barbell Bridges – 3 sets 6-10 reps
Pull Up – 3 sets @ 90% max reps Pull Up – 3 sets @ 90% max reps
Marine Press up – 3 sets @ 90% Marine Press up – 3 sets @ 90%
Light Gym (1 minute rest between sets):
Week 1: ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ Week 2:
Barbell Lunges – 3 sets 15-20 reps ~ ~ ~ ~ ~ ~ ~ Barbell Squat – 3 sets 15-20 reps
Dorsal raises – 3 sets 15-20 reps ~ ~ ~ ~ ~ ~ ~ ~ Plank – 3 sets 30+ Seconds
Optional 1 – 3 sets 15-20 reps ~ ~ ~ ~ ~ ~ ~ ~ Optional 1 – 3 sets 15-20 reps
Optional 2 – 3 sets 6-10 reps ~ ~ ~ ~ ~ ~ ~ ~ Optional 2 – 3 sets 15-20 reps
Pull Up – 3 sets @ 90% max reps ~ ~ ~ ~ ~ ~ ~ ~ Pull Up – 3 sets @ 90% max reps
Marine Press up – 3 sets @ 90% ~ ~ ~ ~ ~ ~ ~ ~ Marine Press up – 3 sets @ 90%
Sit Ups – 3 sets – reps in 1 min ~ ~ ~ ~ ~ ~ ~ ~ Sit Ups – 3 sets – reps in 1 min
Body Weight Circuit (best time):
3-5 rounds 10 reps of each exercise
1 round consists of:
Military Push Ups
Hanging leg raises
Shoulder Push Ups
2) Adapting The Plan To Your Needs
Provided you give yourself the appropriate time to prepare this programme should be sufficient for anyone looking to achieve the fitness required for the Royal Marines. If however you are like me and you struggle with an aspect of the training (for me it’s running) or you have very little time to prepare then i suggest you adapt the programme to focus on your weak areas.
Bad at running but have good strength: Take out the Heavy Gym day and replace with a running session.
Bad strength but a good runner: Take out the Saturday PJFT running session and replace with a gym workout with emphasis upon pull ups, press ups, sit-ups (a variation of the Light Gym session would be good).
This is very basic but it will help do the trick.
3) Further Details
Rest days are essential, especially when you are training frequently at high intensities and with a lot of volume (quantity of exercise being performed). Rest days will maximise your recovery, keep hormone levels normal (testosterone, cortisol, thyroid etc) which are negatively effected when you over-train. This will ensure your performance is optimal throughout your training!
Note that the rest days in the plan provided are BEFORE the hardest training days and AFTER the days where you train twice! This is important for the reasons stated above!
If bored/restless then go on a 30 minute walk on rest days but no more – not even press ups/pull ups at home. Rest mean rest!!
Aim to get around 8 hours of good quality sleep every night.
I recommend you train no more than 2 days in a row without a rest day, especially if you are training near a maximum intensity (failure) on those days or if you are training twice a day. This is in order to prevent hormone imbalances (as mentioned in the previous section) and therefore insure your best performance consistently.
The majority (90%) of your foods should come from health food sources. Plenty of good carbs (potato, pasta, rice, lentils), protein (eggs, fish, red and white meat, milk) and fats (nuts, olive oil, coconut oil, butter, nut butters, cheese).
Keep protein and carb intake fairly high in order to maximise your recovery and performance.
Do not restrict yourself too much from ‘junk food’ though especially if you are feeling stressed from the training or your lifestyle as this will just add to that feeling. Just ensure you are eating mainly healthy food.
Before and After Workout Meals:
Eat good quality sources of protein and carbohydrates 1-2 hours before your workout. I like to have a coffee pre-workout to keep myself focused.
Again, good quality protein and carbs within 1 hour after your workout finishes (this improves recovery time and muscle protein development than if you wait longer).
– Whey Protein (normal stuff not Mass Gainer or Diet options). Have a scoop after your workouts and also one before you go to sleep.
– Cod Liver Oil (2 a day) Provides healthy sources of fat
– Multivitamin. Nothing fancy just a bog standard brand (e.g. ASDA, tesco etc). The difference between cheap and expensive ones is not worth the money.
****Advice On Changing Your Weight****:
When you are exercising a lot you should not try to diet too hard as this will seriously mess up your hormones, performance and when you eventually start to eat everything you see (because you will fail a hard diet with this type of training) you will put on A LOT of fat quickly.
If you wish to lose weight then I advise you track your weight for a week twice a day whilst doing your training programme. If your weight is decreasing then don’t change anything. If it is not going down then you should eat SLIGHTLY less. Your protein requirement INCREASES when you are losing weight in order to maintain muscle mass so I recommend cutting down on carbohydrates and fat depending on which is the most disproportionate high.
if you wish to gain weight then you must eat more food, it is that simple. I saw one person recommend drinking a gallon of milk a day (GOMAD) but this is bad advice as that is 4000 calories of milk a day on top of what you are already eating which is way too excessive. However drinking more milk itself is not a bad suggestion. Also i recommend trying to increase calories with healthy food sources mainly consisting of protein and good carbohydrate sources and not from saturated fat sources. NOTE – saturated fat is not bad when consumed in moderation so I am not saying avoid it, just do not overly consume it especially as a large source of calories when trying to gain weight.