Fitness training
This section sets out in simple terms the basic fitness training required to be undertaken prior to attending any Royal Marines selection course.
While prescriptive in parts, it is not intended to prevent candidates from exceeding the levels laid down. That said, it is imperative that candidates do not cheat themselves by taking short cuts on the exercises. The exercise programme has been kept simple at this formative stage and does not require membership of expensive gyms. Quality training now will reap dividends as the physical pressure increases during your Royal Marines training.
Warm up Techniques
Stretching and gently warming up the body is essential in preparing for exercise. Ensure you breathe normally during each stretch. Failure to warm up the muscles and mobilise the joints can lead to injury. A minimum of ten minutes before and after each period of exercise should be spent stretching and warming up/down. Ensure you warm up all the muscle groups and mobilise all joints. Get into a set routine and work from top to toe. Once you have completed your warm up and stretch, carry out a two-minute jog that will warm the body generally and start your heart working effectively. If at any time during your stretch you experience any pain - STOP.
Always obey the six rules of stretching:Always ensure a correct start position.
- Always stretch slowly.
- NEVER bounce the stretch.
- Hold the stretch for at least twelve seconds.
- Stay relaxed and stretch under control.
Never ask another person to push the stretch further.Exercise Techniques
Press-ups
The body position is to be forward over the shoulders, making sure the hands are placed shoulder width apart. Bend the elbows to an angle of 90 degrees, keeping the body straight and the head looking forward. Then extend the arms back to the support position. Repeat the exercise. This exercise strengthens the muscles of the chest, arms and shoulders.
Sit-ups
Lie flat on your back with your knees bent at 90 degrees, hands touching the sides of the head (not behind the neck) and the elbows touching the floor. Feet can be supported under a bed or sofa if preferred. Lift up the torso to a 90 degree angle until the elbows can touch the outside of the knees. Keep the head upright and looking directly ahead. Lie back to the original position ensuring that both shoulders and elbows touch the floor. Repeat the exercise. This exercise strengthens the muscles of the trunk.
Inclined Pull-ups
Place a pole e.g. strong broom handle, etc... across the back of two chairs so that it is approximately 1 metre off the ground. It is essential that the pole is strong enough to bear your body weight with ease, and that the chairs are sturdy, stable and the same height. This should be confirmed with care, prior to starting the exercise. Sit with your backside forward of the pole and the trunk under it. Reach up and hold the pole with your arms shoulder width apart or wider. Adopt an overgrasp grip - palms facing away from the body. Raise your backside off the floor so that your body is straight. Bend the arms at the elbow so that your body lifts up to touch the pole. Then extend the arms back to the support position. Repeat the exercise. This exercise strengthens the muscles of the back, arms and shoulders.
Pull-ups
Feet must be clear of the ground - use a pull-up bar, local tree, playground climbing frame, etc... Adopt an overgrasp grip - palms facing away from the body. Pull your body up with your arms until your chin is over the bar. Lower the body until your arms are fully extended. Repeat the exercise. This exercise strengthens the muscles of the back, arms and shoulders.