[lewie_boi]

Hi,
I'm currently under application for the royal marines and have joined this site to get tips and advice and staying healthy for the PJFT... Pre joining fitness test and prmc etc.
My diet is currently 3-4 large poached eggs and 4 brown seeded toast in a morning, protien shake after first workout, 47gprotein 3gcarbs. Evening meal is always either chicken, salmon or lean steak with mixed vegitables.
I have trained strength for over a year now and am finding it hard to change all this around and run my cardio sessions without getting injuries.

I currently use "reflex nexgen vitimins" and "reflex glucosamine chondroiten" protein shake is "nutrisport 90+ whey and casiene.

And that's it, any advise would be gratefull

[FK Pimp]

Welcome to the forum Lewie,
I'd seek out the advice of Mark at Derby first and foremost.
I have a mate who has been in for a while (now a major) but I recall he did a lot of weighted running on his lead up to PJFT etc. On top of all the usual basic training stuff (pull ups, push ups, sit ups etc). Don't think it's changed much since then.

[Franz29]

Welcome Lewie. Good luck with the training. Echoing FKP's recommendation - Mark is the best man to give you some advice (http://www.theboxderby.co.uk/). Bear in mind though that he in incredibly busy so he might now get back to you right away.

[Chet]

Hello and welcome mate.

[lewie_boi]

Thanks for the replys, I'm getting injuries to the tops of my legs, my feet, and for some reason my shoulders when running. I attend 3 Mma classes a week though aswell as my usual routine planned out on marines webpage so I'm hoping that my body will get used to it and I can push further for better results.

[Mark]

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I'm currently under application for the royal marines and have joined this site to get tips and advice and staying healthy for the PJFT... Pre joining fitness test and prmc etc.

Good luck.

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My diet is currently 3-4 large poached eggs and 4 brown seeded toast in a morning, protien shake after first workout, 47gprotein 3gcarbs. Evening meal is always either chicken, salmon or lean steak with mixed vegitables.

Your diet is great...... For a bodybuilder, you are not applying to be a bodybuilder so ditch that thought process, carbs, carbs, carbs is the mantra you need to follow.

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I have trained strength for over a year now and am finding it hard to change all this around and run my cardio sessions without getting injuries.

That sounds like an excuse Leiwe, not a great start. It should not be diffiucult change your training style! If your goal is to become a Royal Marine Commando? Changing your training should be a very very very easy decision to make.

As for what you should do for training!! Lewie, what does a Royal do for a job??? That is what you should look at. Just like anything else you build your physical conditioning around that. But whatever you do, you will not be prepared enough for what is to come, even from the PJFT/PRMC as you will not be used to the sheer volume of physical output that will be required. Ultimately the most important thing you can have is 'mental toughness' if you don't have that, then no amount of physical conditioning will help.

However if you are looking at what you should do? Then it is really simple, all your training should be based around:

Pull-ups / Burpees / Press-ups / Air squats / climbing / Jumping / Running; Lots of done until you can do no more, fall over, get up laugh and do some more until your body says I can't, but your mind says yes.

Build yourself circuits based around the above.

Get a bergan/rucksack............fill with sand till heavy............ once heavy place on back, find hills and yomp!!!! Until..... you can't do anymore............ Laugh and continue.

Royal is not built in the gym, so start getting outside, no treadmills machines, if you want big biceps? Then its the wrong vocation!!!!!

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I currently use "reflex nexgen vitimins" and "reflex glucosamine chondroiten" protein shake is "nutrisport 90+ whey and casiene.

Don't think you will find this in a ration pack or galley bud so just start eating food and and put the hours of prep in.......... Remember this as it is important! Unlike most people who train, their fitness is either for image/sport perfomance etc The fitness you are aiming for is fitness that will save yours and your oppo's life and no amount of reflex nexgen vitamins will give you that.

Being a Royal is about pushing until you think you can't push anymore, then pushing some more.

[lewie_boi]

thanks for that mate,
as far as the mentality goes, iv definatly got what it takes and i am not saying im finding it difficult changing to cardio as in i wont/cant do it........EG. 2 WEEKS and im running 6 milers in 49 mins and my weekly routine is.

monday, treadmill, HIIT INTERVAL level 10 for 30 mins..... then my full body workout which you kindly mentioned .... then im going to my mma class on night which is cardio/power/endurance + sparring and mental work.

tuesday, outdoor running uphill 2.2miles, then running down hill 2.2miles.... my fastest is 30mins ( that included my kickboxing coach smashing me in the face everytime i slowed down)

wednsday - rest

thursday morning, vo2 max (bleep test) currently doing level 9-10 (and mentaly im fukd after 8 but im giving that push) (level 11 required for the marines)...... then evening is from 6pm - 9pm judo and kickboxing which includes lots of bodyweight exercises plus the mental parts again plus the cardio.

friday, weights.... long sets lighter weights.. = endurance etc... then sparring at training on evening from 6pm to 730pm

saturday - rest

sunday, 6 miler with 10 litres of water in backpack (nice big backpack)
..............................................................................................

so i understand why ur saying dont take the vitamins and glucosamine but im thinking and am under the impression that these are helping my body recover from the shock of workouts lately and i know i cant use these in the marines but surely prevention now is better than going in for prmc/pjft with injury????

im just asking opinions mate, im not disagreeing at all so dont think im being funny or out..

my diet............ i thought protein was a good source for recovery and for muscles... i understand the need for carbs but im weighing in @ 14,6 stone, 18% bf (dont look bad though

are u a marine mark?

[Kevin]

Hi Lewie and welcome! I'm sure you will find lots of good advice on here. Protein is indeed good for repairing muscles and is especially needed after strength training. Now that you have / are changing your training to a more endurance based routine you can probably cut back on it a fair bit and fuel up on lots of carbs which you'll need for the energy you will be needing. As for vitamins, I'm not sure. Some studies I have seen claim that a balanced diet gives you all the vitamins you need, of course who is eating a good diet?! Maybe that is the place to start, see that you are getting loads of fruit, veggies and avoid processed food, you probably already are. Of course there are many who say you need extra supplements. I'm not convinced personally but I might be wrong. I've found that good diet and plenty of sleep seem to have worked best for me. If you are finding yourself getting pain in areas other than muscles, or small injuries, you might wish to ease into the training, it can be hard if you are coming from a strength background to suddenly in the space of a couple of weeks transform to a runner! It sounds like you are on the right track. Keep it up and best wishes for your goal!!

[lewismansell]

Hello mate, best of luck towards joining the Marines. I've got my final selection for Royal Navy Officer this weekend, looking to go down the Aircrew route and hopefully end up flying in the Commando Helicopter Force.

I bought this book a few weeks back from Amazon. It's full of workouts for building up your pushups/pullup/situp numbers and lots of running & swimming involved too, should really help you out on the fitness side.

[Bob]

Hi Lewie,

I joined RM in '96 and completed 6 of the 8 months training before busting up my knee on Dartmoor and had to leave. It was one of the best experiences of my life, and I have no regrets.

I agree with many of the comments already posted, especially from Mark. The Marines is a mental game, both with yourself and with the instructors - whilst they are looking for a good standard of fitness, they are also looking for potential to develop and train you, and your adaptability to different situations and take (and follow) instruction.

My advice for training is to stick with the basics.

Running - both in trainers and boots (you can pick up a pair fairly cheaply at an Army Surplus store, it is a totally different type of running that you need to get used to). Also get used to running in trousers, rather than shorts all the time - on the selection course they take you down (or they did with us) to the Endurance Course to go through the water tunnels and then run back. Running in wet boots and trousers is a very different experience to trainers and shorts!

Press ups, pull ups, squats, burpees and sit ups - you can't ever do enough! I am sure that you know the standards required and levels (Pull ups dead hang, no kipping etc). Along with your standard training I would recommend introducing Tabata sessions of these 5 key movements and you will see improvement and more importantly build muscle endurance.

If possible - learn to climb a rope properly, plenty of vids on You Tube. You won't need it for selection, but you spend allot of time on them as a recruit. Again - doing it in boots is also good.

Load carries - already mentioned in previous posts, just keep the regular and varied. Shorter distances, faster pace / longer distances, slower pace.

Academic - whilst they are not looking for PHD's in the RM, they do have the nickname of 'thinking man’s Army' (no insult to all our friends in other services!). Spend some time learning about them, their history, significant battle victories and honours as this will stand you in good stead for the interviews when you are down at Lympstone.

Above all, enjoy it. It is a fantastic opportunity and privilege to get selected. Whilst at the time it can seem to be bullsh*t for bullsh*t's sake, everything is done for a reason and in hindsight when you have been out on a few exercises you will realise it.

I hope I haven’t told you to suck eggs - just my opinion from going through the experience (albeit some time ago!).

Good luck.