I'd been thinking about writing an article about the training of the Royal Marines for a while, but because it is not directly involved with bodybuilding, I decided to leave it out. However, I looked at the site and saw that somebody had written an article about the training methods of the Navy Seals and so I decided to go ahead and write this article.
The Royal Marines are widely regarded as one of, if not the, most highly trained forces in the world. In order to be awarded the coveted green beret, you have to prove your determination, self-confidence, discipline and above all physical fitness.
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 meters back and forth repeatedly. At the time you should reach the end of each 20 meter 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 overhand).
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 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 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 7Morning:
- 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 website is http://www.rmjobs.co.uk
Good Luck!