Your first Commando workout
Posted on February 23rd 2016 by PTI Gav
Physical and mental robustness is imperative within a military environment. Without it we cannot reach the battlefield, let alone execute successful military operations. As Royal Marines Commandos we pride ourselves on our sound military capability, and therefore we must ensure that our physical performance is at its best. RM Commando recruit training is a testament to this, and any RM will assure you that the Commando tests (a series of arduous physical tests that are conducted at the end of recruit training, after a long military exercise) are gopping. One of those tests is the Endurance Course: 6 miles of underwater tunnels, obstacles and bogs, carrying a total of 21lbs assault kit and a rifle, topped off with a marksmanship test. All of you enthusiastic volunteers will get to experience some elements of this test.
I appreciate that some of you likely recruits will need some advice on how to train for such an event, and this is where I come in. I will aim to split the following few months into phases of training, in order for you all to benefit in some way, shape or form.
Firstly, for those of you who will be completing ‘Cheerfulness’ I suggest you stop loafing, get off the sofa and slowly start building your running distance up to around 5km. Although this is longer than the ‘Cheerfulness’ course, I assure you that ‘Cheerfulness’ will feel much further! In order that you have the capability to push, pull and crawl your way through obstacles I suggest you implement a few fundamental body weight exercises into your training programme. You can turn them into a circuit by simply picking 2 or 3 upper body, core and lower body exercises, then working through them 3 or 4 times. Aim to conduct 2 runs and 2 body weight circuits per week. Below is an example of a weekly training programme, and a body weight circuit:
Run/Walk for 30mins
|Body Weight Circuit||Rest||Run/Walk for 30mins||Body Weight Circuit||Rest||Rest|
|Lunges||10 each leg||3|
|Assisted Pull Ups||5||3|
|Step Ups||10 each leg||3|
For those of you who are looking to complete ‘Courage’ or ‘Determination’ you can adapt the above programme to suit your own fitness levels. Start by increasing the running distance to that of your own race, then start to think about improving your speed over that distance by implementing shorter, harder and faster runs.
As a progression to the above circuit, use compound exercises (exercises that use more than 1 muscle group, i.e. burpees), plyometric exercises (exercises that require more power, i.e. Squat Jumps) and/or weighted exercises.
Always warm up before you start any phys session, and stretch off on completion. Ensure you hydrate before and after sessions, and remember:
"YOU CANNOT DREAM YOURSELF INTO SOMETHING, YOU HAVE TO HAMMER AND FORGE YOURSELF INTO IT"