your post prmc progressive physical …...physical fitness is an important aspect of military life....

IntroductionPhysical fitness within the Royal Marines is one of the key foundations within Corps life and a personal attribute which directly influences operational effectiveness. Royal Marines recruit training is physically and mentally demanding, pushing each man that attempts it to their absolute limits. This is because of the extreme and highly arduous situations a Royal Marines Commando may find himself in. It is your job and sole responsibility to ensure that you turn up to Royal Marines recruit training with a high level of fitness comparable to, or ideally surpassing, that of which you displayed on the Potential Royal Marines Course. (PRMC). Candidates will be required to demonstrate a high level of physical fitness, mental robustness and an understanding of basic military Physical Training (PT) techniques prior to attending Commando Training Centre Royal Marines (CTCRM).

To that end, the PRMC PT staff have set out a four-week programme that will provide individuals with a tried and tested physical base line prior to any formal training commencing. We stress again that the onus of responsibility is solely on you and any drop in physical fitness can present significant issues should you not adopt a dynamic and proactive approach to your pre-training preparations.

Train Hard and Good Luck.

Objectives

• To provide the candidates with a sound cardio vascular footing to maximise the chances of success on the PRMC/ Recruit Training.

• To provide the candidates with a 4 week gradual strength programme that can be completed at home or in a gymnasium.

• To provide the candidates with a guide towards swimming.

• To provide the candidates with a stretching programme with the aim being injury prevention.

YOUR POST PRMC PROGRESSIVE PHYSICAL TRAINING PROGRAMME

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Administration

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Facilities.

The programme is designed to be completed in a gymnasium, if you have access. Alternatively it can be completed at home or in the local area.

Equipment and Clothing.

The correct clothing should be worn when training to decrease the chance of injury and increase performance. Proper running shoes are essential. Clothing should be non-restrictive and be adequate to keep the body at a steady temperature during exercise.

Safety.

Seek immediate medical advice should you receive any form of injury. If at any time during your training you experience pain or discomfort, which limits what you can do, you should STOP and only resume training after you have been advised that you may do so by your doctor. This particularly applies if you develop any pain in your knees, ankles or back, or have breathing problems.

Conclusion.

Physical fitness is an important aspect of military life. Any training that can be conducted prior to enlistment or selection will benefit the candidate throughout the whole process. This programme provides the candidates with a minimum starting point to increase their chances of success.

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Week 1

Activity Remarks

Monday

1.5 mile timed Run 2 mins Press Up Best Effort 2 mins Sit Ups Best Effort

Repeat Top x1 25 Pull Ups conducted in sets of 5

• Run at a steady pace for 10 mins to raise heart rate and warm up muscles. • Select a relatively flat route and time best effort 1.5 miles. • On completion rest and carry out body weight exercises.

(Time and record results)

Tuesday Body weight Circuit 1 See attached Circuit 1

Wednesday Swim

Carry out the following swim circuit utilising all strokes and muscle groups:

• 4 lengths Front Crawl • 4 lengths Breast Stroke

• 4 lengths Front crawl legs only • 4 lengths Breast stroke legs only • 4 lengths Front Crawl arms only

• 4 lengths Breast Stroke arms only

Swim with the rectangular float at arm’s length to conduct ‘legs only’ strokes, for ‘Arms only’ strokes, place a small float between your legs to negate any kicking action. This circuit can be conducted once or twice,

dependant on the individuals swimming levels.

Thursday 40 Minute ‘Fartlek’ Run

• Run at a steady pace for 5 mins to warm up. • Increase the pace to your best effort for 30 seconds.

• Slow back down to a steady pace to reduce your breathing and heart rate for 1 minute.

• Repeat the process for a total of 20 times. • On completion, run for a further 10 minutes at a steady pace to

complete the session.

Friday Body Weight Circuit 2 See attached Circuit 2

Saturday/ Sunday Rest and Recovery

Ensure you utilise this time to stretch the major muscle groups that have been used throughout the week.

Start from the feet and work in a logical order up the body. Stretching each muscle for a period of 30- 60 seconds.

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Week 2

Activity Remarks

Monday

1.5 mile timed Run 2 mins Press Up Best Effort

2 mins Sit Ups Best Effort Repeat Top x1

30 Pull Ups conducted in sets of 5



Tuesday Body Weight Circuit 1 See attached Circuit 1

Wednesday Swim Circuit Swim Circuit, adapt to make harder or easier dependant on the individual’s ability. See attached swim Circuit.

Thursday 60 Minute Run

• Run at a steady pace for 10 mins to warm up. • Increase the pace to a level that is slightly uncomfortable.

• Keep this pace for 40 mins, cool down for 10 mins. • This run should be conducted on ground that has hills,

flat ground and downhill sections.





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Week 3

Activity Remarks

Monday






Wednesday Swim

Carry out the following swim circuit utilising all strokes and muscle groups:

• 5 lengths Front Crawl • 5 lengths Breast Stroke

• 5 lengths Front crawl legs only • 5 lengths Breast stroke legs only • 5 lengths Front Crawl arms only

• 5 lengths Breast Stroke arms only

Swim with the rectangular float at arm’s length to conduct ‘legs only’ strokes, for ‘Arms only’ strokes, place a small float between your legs to negate any kicking action. This circuit can be conducted once or twice,

dependant on the individuals swimming levels.

Thursday ‘ Tabata’ Circuit

• Tabata press ups, 20 seconds conducting exercise 10 seconds rest for 4 mins.

• 400m sprint • Tabata Sit Ups, 20 seconds conducting exercise

10 seconds rest for 4 mins. • 400m sprint

• Tabata Squats, 20 seconds conducting exercise 10 seconds rest for 4 mins.

• 400m sprint. Repeat Tabata and sprints to 3 mins and 2 mins.





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Week 4

Activity Remarks

Monday






Wednesday Swim CircuitSwim Circuit, adapt to make harder or easier dependant

on the individual’s ability. See attached swim Circuit.

Thursday Hill Sprints/ Leg Circuit

• Find a hill that takes approximately 1 min to Sprint up. • Sprint up the hill followed by a steady jog back down. • On each occasion at the bottom of the hill carry out

20 squats and 15 press ups. • Rest for 30 seconds • Carry out 10 x Reps





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Circuit 1

Exercise Description

1. Press Up• Arms no further than shoulder width apart.

• Bend your arms lowering your chest to the floor, elbows tucked in tight to the side.

2. Squat

• Place your hands across your chest, finger tips on your shoulders.• Feet shoulder width apart.

• Bend your legs keeping your back straight. Your back side should be just below your knees.• Return to start position

3. Crunches• Finger tips on your temple, do not cross your feet..

• Bring your knees to your elbows.• Repeat

4. Wide Arm Press Up• Arms much wider than Ex1.

• Lower your torso as far as possible. • Chest muscles will feel the movement.

5. Lunge

• Hands on your hips• Place alternative feet forward so that the front leg is approximately 90 degrees angle.

• The back knee should not touch the floor.• Keep your back straight

6. Half Sit• Lie on your back with your feet flat on the floor, knees bent, hands resting on your thighs.

• Raise the head and chest up whilst sliding your hands to touch the top of your knees.

7. Close Arm Press Up• Place your hands on the floor with your index fingers an thumbs touching.

• Widen your feet slightly to form a firm base.• Lower your chest to the floor and return to start position to complete 1 x rep.

8. Hill climbs• Adopt the Press Up position.

• Bring alternate knees to your elbows in a running motion.

9. V-Sit• Lie on your back, raise your legs straight in the air.

• Raise your head and chest towards your legs.• Finger tips to touch your toes, or as near as possible.

Each exercise is to be completed in order.First time through = 15 reps, then 25 reps and finally 10 reps.

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Circuit 2


1. Stand Up, Sit Downs• Simply start stood up straight,

• Sit down as quick as possible using an arm to steady yourself• Push up back to standing (Alternate supporting arm)

2. Hill Climbs As per Circuit 1

3. Diamond Press Ups

• Adopt the normal press up position,• Walk your feet towards your hands keeping your legs and arms straight.

• This will cause the body to form a triangle shape, isolating your shoulders.• Bend your arms as per press up (shoulders will feel the exercise)

4. Sky Diver Press Ups

• Adopt the Press up position with your chest on the floor and your feet and hands slightly wider than normal,

• Carry out a full press up with your chest touching the floor each time.• As your chest touches the floor gently lift your hands off the floor, no more than 1inch.

5. Lunges

• Hands on your hips• Place alternative feet forward so that the front leg is approximately 90 degrees angle.

• The back knee should not touch the floor.• Keep your back straight.

6. Flutter Kicks• Lie on your back with your arms by your side on the floor.

• Keep your legs straight and raise them off the floor 6 inches.• Kick your legs as per swimming back stroke no more than 6 inches apart.

7. Burpees

• From standing position.• Squat down till your backside touches your heels.

• Force your legs back to adopt the press up position.• Return to the squat position then stand up.

8. Squats As per Circuit 1

Each exercise is to be completed in order.First time through = 15 reps, then 25 reps and finally 10 reps.

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Swim Circuit


1. In and outs

• Tread water facing the side of the pool• Pull yourself out of the pool and stand up facing the water.

• Safely jump into the water• Repeat 20 times.

2. Tread Water• Stay close to the side so you can grab it if required.

• Tread water for 2mins.

3. Object Pick Up

• Start at the side of the pool in water that is relatively shallow• Throw a rubber brick or equivalent into the water approx 6 feet away

• Retrieve the brick, Swimming underwater• Carry out 10 repetitions slightly deeper and further away each time.

4. Object Push

• Start at the edge of the pool• Push a brick or similar object across the pool floor untill you need to surface.

• Recover and repeat, pushing the brick with your hand across the pool.• Start with 20m total and improve as able.

5. Pool Run• Position yourself at a point where you are chest deep.• Run across the pool with your arms out of the water.

• Repeat for 10 widths.

6. Front Crawl Sprints• Start in the shallow end of the pool, Front crawl sprint at 100% pace for 1 length

• Breast stroke recovery swim back to the shallow end.• Repeat 10 times.

Carry out three times through.

Dietary InformationThe ability of your body to generate power is much like that of a car. It is proportionate to the size of the engine, how well it is tuned, the aerodynamic design of its chassis and the extent of the drag factor. You cannot do much about your natural body type and its basic aerodynamic design, because that is the result of genetics. But you can certainly influence how well your engine is tuned and how you can keep the drag factor (fat) to a minimum. Carrying excess weight is not healthy and prevents you from performing to the best of your physical ability. ‘You are what you eat’, so the following basic dietary advice is recommend, not only for service in the RM, but for life in general.

Maintain Your Fluid Levels

• Do not wait until you become thirsty before drinking.

• Drink little and often throughout the day and especially during sustained physical activity.

• Drink whilst exercising.

Fluid Replacement

Maintaining sufficient levels of fluid is essential when carrying out any form of physical activity. Perspiration cools the body during exercise to assist in the maintaining of core body temperature. If this fluid is not replaced, dehydration can occur, leading to fatigue, mental confusion and stress on the cardiovascular system. Water is the best and most economical form of fluid replacement. While there are a number of brand drinks that advertise increased fluid replacement, water should be the bulk replacement option. As with any alternatives to water, they are often very expensive, they are not always as effective at replacing lost fluid levels and they are rarely beneficial in controlling weight. Avoid caffeinated and alcoholic drinks which have a dehydrating effect. Likewise do not overhydrate, as this will cause a diuretic affect and will flush much needed fuels out of the body.

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1. Minimise consumption of fatty and fried foods such as chips, chocolate and crisps.

2. Eat five portions of fruit or vegetables daily rather than a chocolate bar.

3. Consider a piece of fruit for a far healthier immediate energy source.

4. Cut down on fizzy, sugary drinks and consider tap water or juice.

5. Do not drink excessive amounts of alcohol.

6. Choose semi-skimmed milk as an alternative to whole milk.

7. Eat white meat or fish more regularly than red meat.

8. Use low fat spreads instead of butter.

9. Do not add salt to your food.

10. Check food labelling and compare levels of fat, sugar and salt, all of which, while an essential to a healthy diet, should be consumed with restraint.

11. Start the day with a substantial, healthy breakfast such as cereal, fruit, yoghurt and toast.

Your Training LogThe following pages have been produced so that you can note your pre-joining physical training programme and provide evidence of your progression in the interim period between PRMC and Royal Marines recruit training.

Top Tips• Be Honest: Integrity is a huge factor in the Royal

Marines and underpins our Commando Ethos. Be completely honest in what you write down. If you have not done any form of exercise of a day, then don’t ‘bluff it’. We will know whether you have been putting in the effort and your physical performance when you arrive at CTCRM will illustrate your progression.

• Train in a robust manner: There will be days when you look out of the window and it may be raining, cold, stormy even snowing. The key to success is developing a high sense of mental robustness and resilience. Train in all weathers on adverse terrain and work to your max. Royal Marines training will see that you are placed out of your comfort zone, so train to become familiar with this.

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Week 1

Record your daily performance below

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Exercise Notes (times, distances and repetitions)

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Week 2


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


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Week 3


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Tuesday

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Thursday

Friday

Saturday

Sunday


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Week 4


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Week 5


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Tuesday

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Week 6


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ConclusionThe above should be used as a guide to the type of training you need to conduct to get yourself physically ready for your respective course at CTCRM. The above is designed to get you physically ready but it is important that you prepare yourself mentally for what you are about to undertake. Be under no illusions that training at CTCRM is some of the hardest in the world because it produces some of the best soldiers in the world. We will get you to the standard physically to pass all the tests required to become a Royal Marines Commando, however, it is up to you to apply the effort in everything you do.

We understand that people have home lives, jobs, children etc. To that end do not become disheartened when you are unable to conduct parts of, or the full training sessions due to extenuating circumstances outside of your control. Do what you can, work hard and come to CTCRM ready to work with a positive, enthusiastic mental attitude and a high degree of physical robustness.

I wish you all the best with your physical preparations and I look forward to seeing each and every one of you at CTCRM, as well as potentially working with you within 3 Commando Brigade in the future.

your post prmc progressive physical …...physical fitness is an important aspect of military life....

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