What are the physical entrance requirements?
I would concentrate on getting on top of those (assuming that is a goal you want to reach shortly and not in 5 years) [/quote]
I’ll be honest and probably piss some people off. Unless we are talking navy seals or some other elite force, you are looking at some pretty basic stuff. Run a few miles, do some sit ups and push ups…any tman that takes this shit remotely seriously can crush the requirements of most organizations.
The OP seems to think lifting weights will hurt his ability to lose fat and be able to do some running and swimming. This is ass backward. It will help him more than he understands.
Hit the gym 2-3 days a week, do your swimming and running intelligently(you shouldn’t just be going for longevity entirely in your training here). Eat good, natural foods and eat enough. Forget this caloric deficit shit and just eat. You body will change for the better. You will get better at your “skills.” You will stop limiting yourself so damn much.
You aren’t asking to be a jacked 7% body fat, squat 800 and run 10 miles. You are looking for very general fitness. [/quote]
Just to clarify I am joining the Royal Marines basically it will look like this:
Just to pass the initial test to let me do pre training I need to do the PJFT
The Royal Marines Pre Joining Fitness Test is slightly different. You will have to complete two 2.4km runs (1.5 miles) each with the treadmill set at a 2% incline. To pass you will need to do the first run in under 12 minutes 30 seconds. Then complete the second 2.4km run immediately afterwards in less than 10 minutes Ã?Â¢?? regardless of your age.
You also have to get a high score on the bleep test and most serving RM moderaters on the forums are saying the standards for pullups are going up to 18 and pressups are rising from 60 in 2 minutes to something higher too.
Then I would have to do the 2 day course which consists of speed marches, running, PT etc, I think this includes 10 miles speed marches with kit etc
Then they have a week one which weeds more out before starting training.
The actual training then consists of 32 weeks of training with speed marches of up to 20 miles, regular rucking and running, commando assault courses, weeks out in the field, 30 mile marhces over dartmoor etc.
It is more similar to special forces in the US than your marines. [/quote]
I don’t mean to be rude, Perlenbacher15, but I think you need to be realistic here. You are, at a minimum, 6-12 months of hard training away from just passing the PJFT. I think you would be hard pressed to find a single successful Spec Ops warrior that couldn’t do a pull-up as an adult. I’m really not trying to be a dick.
As a former U.S. Marine, I found the best way to improve my 3 mile time was to run short (1-1.5 miles) runs 2-3 days a week (usually after lifting) and longer 4-6 mile runs 1-2 days a week (AM). The reason is two fold. First the short runs help to increase conditioning without overtaxing recovery and second the longer runs helped master/build the mental aspect of a longer run.
As far as the other portions of the tests. Calisthenics are your friend. Pull-ups are your friend. I would train them daily to some degree. Use bands to get started. I would not advise using the lat pull-down machine. I have never seen a person improve their pull-ups without doing pull-ups.
5/3/1 would be a great way to build a base level of strength; however, in your particular case I would not do any accessory work other than calisthenics. I wouldn’t bench either, but that’s up to you. [/quote]
Yeah I totally agree about the time I need, the recruiter told me the exact same thing at the AFCO. So did most of the poster on the military forums who were ex RM. I am looking at around 15-18 months before even starting my application process.
That was why 5/3/1 appealed to me so much. I have a long time to get ready for it. It is also probably the fastest growing trend i see on the RM training logs.
I am thinking of doing something along the lines of 4 days a week wendler, conditioning everyday like in the letter to my younger self wendler article, three of those being incremental mileage based on monthly progress, which would look like this:
- means conditioning that will be increased by 0.5 miles every month
*weighted walk with dog