Getting Military Fit

[MrAdaam]

Specifically, the Royal Marines. I want to be in a state where I can pass their initial entry tests as feel this is a great benchmark for an overall stronger and fitter body. These are:
1.5m in under 12:30 @ 2% incline, 1 minute rest, 1.5m in under 10:30 @ 2% incline
Minimum of 60 situps in 2 minutes
Minimum of 80 pushups in 2 minutes
Over 6 strict pull ups

Has anyone been through the training and have any tips that would be helpful? Currently, I'm doing 30 minutes of running 4x per week (at around 11kph). Aiming to up this to 45-60 minutes shortly once I'm comfortable at 30 minutes. This speed has me cover around 5-6k depending on whether I adjust the speed, take a small break etc. I am planning to add 3 weights sessions per week to this, although only very small sessions that'll target increasing pushups, situps or pullups in some manner and a mazimum of 45 minutes in the gym. Weekends will involve a gentle swim for an hour on one of the mornings.

My BMI isn't great. While this isn't a reliable benchmark at all, I think it's universally something that's fairly easy to measure (get down to Boots and chuck 50p in for the pleasure!).

Typing it out it almost feels like I'll be attempting to do too much?

[MrAdaam]

Appreciate the advice gents. Yes, I'm interested in joining. I think that from my current levels of fitness, I could start the application process in around 1 month and have a good chance to get through the initial fitness tests.

gjf, yeah you sound grumpy but that is exactly what I'm doing at the minute. Just wondering if anyone has first hand experience or a method to train a bit smarter for it.

Speedy, I can pass the running for those but it's the bodyweight exercises I'm not great at.

Dai, you sound like you're currently serving and went through this? How was the 3 day's PRMC? 1 x 3 mile in 22 minutes is a good angle of attack, I'd not thought of that. Interesting you mention the swimming - is that focused on a lot through training? I think you get the obligatory 'don't drown in all your gear when I push you in' test but other than that, anything else?

[MrAdaam]

It definitely boils down to that Green Beret. The amount of prestige surrounding that astounds me - even more so now I've actually put a bit of time into researching the training that the guys go through to get to that stage. I was aiming to get into a specialization as quickly as possible. Is it usual that you can get into a first choice or is it more dependant on what is needed at the time?

gjf, sorry to hear about the knee. I hope it's nothing too serious - the other half has a problem with hers and it's infuriating for her. Very good points. Seems much more simple when you write it down and realise it's all you need to do. Sometimes just takes someone else to make it seem that way. Cheers!

[MrAdaam]

dai1983 said:

What is it you want to do? You don't put 3 preferences in. You select a branch, request to join it and depending on waiting time and requirements you do an aquaint after which you are then either accepted and given a course or rejected. If there's a long wait you may still be pinged.

Volunteering for the jobs I mentioned or going to Faslane for 2 years puts you in front of the que for your chosen spec. It can be hard to escape the branch you've volunteered for after two years tho.

The swim test is more about confidence and a basic swimming ability than physical fitness. You do have about 2 swim sessions a week during training which can be hard. The worst beasting I had was in the pool due to us talking too loudly in the changing room.

I thought the swimming was more about confidence in the water and having competence.

I would assume from that, that Faslane is the least popular to go off too and therefore they're trying to offer some incentives? I guess if you're towards the front of the queue for a chosen branch then that has it's merits.

Initial attraction is towards the mountain leader or assault engineer.

Realistically, and moving away from the topic of the fitness required now completely, what's the likelihood of being able to move into a commissioned officer role if starting as a general duties marine?

[MrAdaam]

944fan said:

Have a look at this:

http://hprc-online.org/physical-fitness/performanc...

Its US Navy Seals rather than Marines but there is bags of information in here and it is specifically aimed at what you want to do.

Pretty cool resource - thanks. Will definitely give that a read and have decided that following their training schedule on the website (as linked above) would be the best course of action. Buffer that with a much healthier diet and less beer, I should be well on my way shortly.

Really appreciate anyone taking the time to contribute.

[MrAdaam]

z4chris99 said:

My lil bro is a RM officer, passed POC twice, AIB once then in.

he basically didnt drink for two years, he worked as a builder while he was applying.
ran every day 5/6 miles,
few track sessions a week with the local running club,
gym pretty much every day
swimming, triathlons, rugby, cycling.

he is in the top third of this batch gym and fitness wise.

ill dig out his gym routine if you want

edit: found it. a few circuits of this.

press ups 25 30 30 25
knees to chest 20 25 25 20
squats 20 25 25 20
weighted pull ups 6 8 8 6
alt knee to elbow 20 25 25 20
box jumps 15 20 20 15
tri dips 15 20 20 15
half sits 25 30 30 25
lunges 15 20 20 15

Edited by z4chris99 on Friday 9th May 10:42

Cheers! That's similar to what I was going to start aiming for. The RM training tool offers a circuit which is slightly less volume than that, but I was going to aim for more than they recommend to really try and make the training easier if I went for the application process.

[MrAdaam]

What would you suggest? I was thinking about adding in some seated rows (and other weighted exercises to aid with the fat loss I need to accomplish).

[MrAdaam]

z4chris99 said:

youll lose enough fat from all the cardio, i wouldnt look to gain any bulk at all. you want to be lean and have endurance.

lil bro is 5,10 and about 80kg when he joined, single digits bf, hes about 90kg now but thats from eating everything in sight when hes not on exercise.

Brilliant. Thanks! I'll bear all this in mind. Getting cracking with a clear goal on this over the weekend. Up until now it's been a little mismatched so no real structure to any of my training.

[MrAdaam]

dai1983 said:

More importantly how's the OP doing?

Not too great I'm afraid. Been laid up from my running for the past 2 and a half months with some pretty severe shin splints and horrifically tight calves. Physio sorted me out but motivation has been absolutely shot. Back into it this week, so good timing to come back here. Taking on a few runs weekly, cycling to work every other day and circuit training 4 times a week.

Nice to come back for an update after a few months and see that we're still on topic with who has the biggest bks though!