T Nation

Potential Royal Marines Officer 2017


#1

Hi My name is Michael

I have long been aspiring to join the Royal Marines (UK based) and have recently had my application accepted and will be updating this log on training and stages of application process, hope this makes for a good log for training as well as allowing people to see what it is like when training for service. Any input is greatly appreciated.

Current stats (all weights in kg):
Age: 23
Weight: 75.3

PR's:
Squat: 140 (in competition)
Bench press: 110 (100 in competition)
Deadlift: 190 (in competition)

Current affairs are a bit odd as I will travelling outside of the country for 5 months in total from November 6th, working as a personal trainer in a local gym (free membership including other bonuses).

Training history:
Early age through till 16 I was a cross country runner (skinny and light) and also played rugby and basketball. From 16 I went to college (English version) where I studied in outdoor adventure sports where I found a love for the outdoors including rock climbing, canoeing, skiing and surfing.

Worked in south of France as canoe guide for 9 months before starting a degree studying Sports Therapy (mostly rehab) where I first went to a gym and discovered my love of lifting, I started at 63.8kg, will try and find photos from this time for the laughs! :smile:

Lifted for 3 years to date, competed at a student powerlifting competition Nov 2015 where I ran 5/3/1 quite successfully putting 40kg on my deadlift. Since then has mostly been bodybuilding focus (for self marketing purposes).

Current Training:
Bodybuilding split with running every other day

Goals:
Making the most of gym equipment whilst I have access of it!!
Front squat: 100kg 10 reps
Bench press 100kg 6 reps
Run 5km inside 20 minutes

Sorry if you've gotten this far thanks for reading and enjoy!!


#2

28/Sep/2016

Pre joining fitness tests

Originally I was meant to complete them at 8am but due to a fuck up at the gym I had to wait until 9am to complete them which was slightly irritating! Weighed in at 73kg

First 2.4km run has to be completed inside 12 minutes 30 seconds
Time completed in: 11:37

Rest 1 minute

Second 2.4km run to be completed inside 10 minutes
Time completed in: 9:45

Felt as though the waiting around didn't help me at all but dug deep and got it done! Also found out resting heart rate is 52 bpm and blood pressure is 122/71 all pretty optimal!

Evening PM

Back (all weights in kg)

Dumbbell rows
30/Didn't count
35/12
40/12
45/8
45/8
45/8
45/8

Lat pull down
55/15
55/15
55/15
55/15

Barbell row superset with cable row
60/12 50/15
60/12 50/15
60/12 50/15
60/12 50/15

Close grip pulldown on adjustable pulley (work grip from wide to close)
70/12
75/20
75/20
75/20

Felt pretty drained from the runs as I wasn't at 100%

Took next 4 days off due to cousins wedding and travelling etc


#3

3/Oct/2016
AM Weighed in at 74kg
Agile 8

Run 4km completed in 18:13
Comfortable run but was constantly interrupted by the girlfriend asking what back exercises to do :smile:

PM - Chest (all weight in kg)

Flat Bench press
60/15 + band pull aparts 20 reps
70/12 + band pull aparts 20 reps
80/8 + band pull aparts 20 reps
90/8 + band pull aparts 20 reps
95/8 + band pull aparts 20 reps
95/8 + band pull aparts 20 reps

Smith incline press superset with cable flys
Plate either side/15 30/12
Plate either side/15 30/12
Plate either side/15 30/12
Plate either side/15 30/12

Dumbbell flys superset with press ups
15/15 35 pressups
15/12 20 pressups
15/12 18 press ups
15/12 12 press ups

V bar press downs
65/12
70/12
75/12
80/12
75/15
70/20
65/20

DB skull crushers superset with rope extensions
10/15 30/15
10/15 30/15
10/15 30/15


#4

4/Oct/2016

Shoulders (all weights in kg) trained with a friend so session was extra intense:

Behind neck press on smith
40/12
50/12
60/8
65/6
65/6
65/6
65/6

Seated DB press
20/12
22.5/12
22.5/12
22.5/12 12.5/15

Lat raise drop set
15/6 12.5/10 7.5/15
15/6 12.5/10 7.5/15
15/6 12.5/10 7.5/15

Giant set - band pull aparts, DB rear delt flys, DB shrugs
Band/20 5/15 25/12 pause at top
Band/20 5/15 25/12 pause at top
Band/20 5/15 25/12 pause at top
Band/20 5/15 25/12 pause at top

Cable front raise superset with cable lat raise
25/12 10/10
20/12 10/10
20/12 10/10


#5

5/Oct/2016

AM - weighed in at 74.6kg Agile 8 warm up
Walk across rough terrain 3km took close to 35 minutes with the dog!

PM
Legs (all weights in kg)

Leg extension
30/didn't count
35/same
35/same
35/same

Front squat
40/15
60/12
60/12
60/12
60/12

Reverse lunges superset with Romanian's
40/10 each leg 60/12
40/10 each leg 60/12
40/10 each leg 60/12
40/10 each leg 60/12

Seated leg curl (machine is old and goes up in 7kg's)
56/15
63/15
70/12
70/12
70/12

Seated calf raise
85/6slow 6 fast 6 slow
85/6slow 6 fast 6 slow
85/6slow 6 fast 6 slow
85/6slow 6 fast 6 slow


#6

6/Oct/2016

Day off
AM - Agile 8

Went to the Royal Marines museum today in Portsmouth which was a good day out to learn more about the history! The medal room collection is astounding and very awe inspiring.

Glute were very tight from driving the 4 hour round trip so rolled them with a lacrosse ball


#7

I have trained with the Royal Marines, They are professionals, with a long history of courageous service. Just curious, but I am sure they gave you the "list" for making the minimum standards? Since you are a personal trainer, I am not going to tell you what to do, but, as SF/CQB instructor, the biggest mistake I see is trainees working heavy strength programs and then crash on selection. I have heard in the past, "I dont want to lose any muscle mass", well, what is more important? training to increase your bench or passing selection? Just some thoughts.


#8

Thanks for your input idaho, greatly appreciated!!

Sorry those are the goals to be achieved by 5th November before I am out of the country where it will be solely bodyweight (pullups, dips, pressups, squats etc) alongside the running. Those goals are specific to while I have use of the gym equipment. After that my goals will be adjusted accordingly. Having spoken to a former colonel from the Army I agree that the physical side heavily favours working on running and endurance based training! Hope this clears it up a bit. Any general advice having been an SF/CQB instructor?

My favourite advice so far has been pants>boxers due to the chaffing! :smile:


#9
  • First and foremost, decide before you go, that YOU WILL overcome any and all obstacles, convince yourself that only death itself will keep you from not achieving your goal. Your mental strength is the ONLY factor that will separate you from the rest of the group. I have seen guys come into selection, looking like the God of War, only to fail out in 24 hours. I have seen guys come in who I would have never given a chance to make a JV football team, and, they had the mental strength to overcome all challenges. One guy I nicknamed "little nerd" he was so skinny and non- aggressive. The cadre had inside bets he would not last 4 hours, Guess what? That guy turned out to be a top operator, mean as a rabid weasel. So, get your mind right or dont go.

  • Get your personal life in order: if you are going through a divorce, plan on getting rid of your girlfriend, getting married, moving in with a new shack rat, etc. get it over with. you cannot have any distractions, nothing that will weaken you mentally. get your personal finances in order, try to find someone you trust to pay your bills, care for your car, feed you pet, check on your family, parents, kids, whatever. Try to eliminate as many distractions as possible.

  • Start right now weaning yourself from social media, remember you are going into a war fighting world, where operational security is like breathing. Never post anything on Facebook, Twitter, ect about anything in your life, especially the military. Because I have a TS/SCI and have to keep it, T-nation is my only social media forum. The chances ISIS is on this website is remote. Remember, dont do something stupid in youth that will deny you entry into a specialized unit in the future.

  • Slow or quit drinking alcohol. Stop sleep aids, steroids, drugs of any kind. They will run a blood test on you the first day. anything show up you have not disclosed, you are gone.

  • buy the best socks you can afford, especially designs that will "wick off" sweat. Take care of your feet at all costs, treat any blisters as fast as possile, many a guy has failed due to bad feet or stupid foot care. Cotton is the enemy.

  • Try to find "athletic support underwear" or "compression shorts" , "bike underwear/shorts" etc, just make sure they are a fabric that allows sweat to evaporate (Underarmor, iron wear, etc). Cotton is the enemy.

  • make sure you have a good body lotion, because, believe me, your groin and butt will be a mass of red rashes in the first three days, especially, you are in any type of water training.

  • never, ever show up on the first day and tell people you are going to "smoke this course", Keep you mouth shut and your ears open. From the first step off the bus, you are being observed by men whose only thought is "you are not worthy to die on my battlefield". Better to send you home now standing up, than in a body bag next to my friend. Strive to be the "quiet professional" someone a combat vet will go through a door with.

  • There are several threads on the Combat Forum, where I hang out, dealing with this subject, just do a search on " Sf/Military training" should get you some returns. There are also some threads on the Conditioning Forum.

  • I havent seen him around lately, but, check and see it " Boatguy" has a training log. I believe he pulled 20 in NSW and he is a good source to tap into. A sincere good luck.


#10

@idaho

Thank you very much for your valuable insight and helpful reply. I honestly really appreciate you taking the time to share your experience!

A couple of questions I have for you are;

1) What is the one thing you wish you knew before training/military involvement?

2) If anything what would you have differently if you could go back in time?


#11

07/Oct/2016

AM: Agile 8
5km rough terrain walk

PM: Back (all weights in kg)
Band pull aparts (100 total reps)

Single arm row
30/15
40/12
45/8
45/8
45/8
45/8

Lat pull-down
55/15
55/15
55/15

Straight arm pull-down superset with S/arm suitcase row
55/12 1/2 plate/12
65/12 plate/12
70/12 plate/12
70/12 plate/12

Bicep curls superset with rope pushdown
Something heavy for 8-12 reps did about 4 sets


#12

09/Oct/2016

AM: Agile 8
15km run around a lake near to me cold day which was nice to run in!


#13

10/Oct/2016

AM:Chest (all weights in kg)
Agile 8
Pec dec - pre exhaust light weight for reps
superset with band pull aparts

Bench press
60/reps
70/reps
85/12
90/8
100/2
100/2
100/2
100/2
100/2

Cable flys SS smith incline press
20/12 Plate/15
20/12 Plate/15
20/12 Plate/15

Incline DB flys
14/12
14/12
14/10 10/12 8/15


#14

11/Oct/2016

AM: Agile 8
Outside morning run along river, ran until I was hungry roughly around 5km


#15
  1. Based on my childhood, I should have been mentally tougher, I had to grow up quick, I should have been more mentally prepared, because, here is the real lesson: no one gives a shit whether you pass or fail. So, decide you are on your own and learn to deal with it. Probably my greatest lesson in life: you are alone, so handle your own shit. My childhood background in martial arts was a life saver here.

  2. There is a big difference in being in "jock shape" and conditioned for combat. If you think you are working hard now, double it. The first week cuts over 50% of the class. Dont think for one second if you are good at football, soccer, basketball, baseball, etc, it will translate into combat skills. You ability to move helps, but, dont rely on a jock attitude.

  3. it comes down to this: mentally strong, mentally strong, and mentally strong.

  4. Some personal advise based on experience: This life and what it means, is not for everyone and thats ok, we each have our own talents and sometimes those do not match up to this world. A single working mother trying to raise two kids has to be as mentally tough as the best SF operator. Courage comes in many forms and believe me, civilians always have it the worst. I know of cases where someone did not make the cut and committed suicide. Its not worth your life. There are thousands of ways to be a warrior, this is just one path. I hope that makes sense.

BTW: An example of how some view the world of combat: I actually had someone say to me, they were going to succeed because they were a master at playing "Gears of War" . seriously.


#16

Thank you very much for your insight into this area, I will be sure to direct any further questions towards you and feel free to answer them.


#17

12/Oct/2016

AM:
10km run


#18

13-16/Oct/2016

Went on a 4 day trip to the Brecon Becons in Wales, where I stayed with a few old friends and hiked 17km a day, biked 5km a day and canoed white water for over 30km a day.

Enjoyable few days away with plenty of hills and climbs to bike/hike up!


#19

17/Oct/2016

AM:
Agile 8
15km run

PM:
Legs (all weights in kg)

Leg press (pre exhaust)
100/20
100/20
100/20

Front squat
40/15
60/12
80/8
80/8
80/8
80/8

Reverse lunges supersetted with Romanian deadlifts
40/10 60/15
40/10 60/15
40/10 60/15

Leg extensions
50/15
50/15
50/15
60/15

Standing calf raise
60/6slow/6fast/6slow
60/6slow/6fast/6slow
60/6slow/6fast/6slow
60/6slow/6fast/6slow


#20

18/Oct/2016

AM:
Agile 8
15km ruck with 10kg pack

PM:
Chest and Triceps (all weights in kg)

Bench Press supersetted with pull aparts (100 total reps)
60/15
80/12
90/8
90/8
90/8
90/8

Cable Fly's
25/12
30/12
35/12
40/12

Incline smith press supersetted with incline flys
30/12 15/12
40/12 15/12
50/12 15/12
50/12 15/12
50/12 15/12

Diamond push ups
BW/20
BW/20
BW/20

Push ups
BW/10*10

Tricep kick backs
15/12
15/12
15/12