Help

[Doug90]

Hello everyone!
I am new to this site and just wondering if I could get some help/advice.

I am currently going through the application process for the Royal Marines and after having my 'formal interview' which the CPO at my local careers office who said I passed the interview but said he was going to put my application on hold for 6 - 8 weeks as he didn't think that the training I was doing was 'up to scratch' to be a Royal Marine. He also keeps trying to get me to consider joining the Navy as an 'Aircraft Technician'. But I know I want to be a Royal Marine. If you could would you be able to tell me if what I am doing will be ‘up to scratch’ when I get called back to the careers office. This is an average week:

Monday

1.5 Mile Run (Treadmill)
and a swim approx 400 – 500m

Tuesday

3 Mile Run (Treadmill)
and a swim approx 400 – 500m

Wednesday

3 Mile Road Run

Thursday

Gym Programme
includes:
Chest Press
Seated Row
Shoulder Press
Leg Press
Ab Crunch
and a 400-500m Swim

Friday

1500m Swim

Saturday

Rest Day

Sunday

Early Morning Road Run – 3 Miles

Gym Programme

and most days I will do my press up and sit up routine:
Press Up’s – 3x20
Sit Up’s 3x30
with a 15-30 second brake between each set.


If you would be able to tell me what I need to improve on that would be much appreciated. I know I need to start doing more long distance runs and I am going to incorporate a 6 mile run into there from next week. If age and what I do makes a difference I am 17 years old and currently work 8am – 5pm Monday to Friday as a General Labourer

Also has anyone got any tips on how to improve with pull up’s as this is one thing I am really struggling with.

Sorry if there is already a tread like this but I have been searching but unable to find one.

Thanks
Kearan

[Stokey_14]

One small point I’d like to make is you're weight circuit in the middle of the week is probably not that beneficial if only done once a week, you don't need to use weight but if you are going to (i do) look into a suitable plan with more frequency than that as that will have little effect in my personal opinion.

If you do decide to use weights try not using machines, just free weight exercises. So swap those leg press and get on with some squatting

Stokey

[ferret]

First off welcome to MFAT

Secondly listen to Stokey about the weights (especially about free weights, they help improve balance and coordination as well).

About your running, you should be only doing two or so tempo (racey paced) runs a week. I would start with one and build it up from there, two a fortnight after a while then on to two a week. All your other runs should be quite easy paced, longer runs. Easy pace means surprisingly easy pace; you should be able to talk to a partner comfortably. Your aim firstly with running is to cover more distance in the same amount of time with the same effort. This builds up your endurance, while your tempo runs should keep your speedwork up to scratch. Also incorporate hill runs and intervals on a track later on for more speedwork.

As for distance of runs, think time mostly over distance. Have a long run on Saturday/Sunday (one hour build up to one and a half - run 30mins then turn around) and 30min-40min easy runs during the week. 1.5 miles building up to 3 miles would be a good distance for your tempo. Swim on rest days or after runs, this can really make you feel loads better. Rest after a tempo run and after a long run.

Depending on your fitness at the moment, this might be ok:

Monday
30mins easy run
Bodyweight workout

Tuesday
Gym workout
20mins easy run
Gentle swim

Wednesday
Tempo run 1.5-3 miles

Thursday
Gym workout
Swim

Friday
30mins easy run
Bodyweight workout

Saturday
Long run one hour
Gentle swim

Sunday
Swim

Building up to this:

Monday
One hour fartlek with hills
Bodyweight workout

Tuesday
Gym workout
30mins easy run
Gentle swim

Wednesday
Tempo run 3-5 miles

Thursday
Gym workout
Tempo swim

Friday
40mins easy run
Bodyweight workout

Saturday
Long run one and a half hours
Gentle swim

Sunday
Tempo swim

With your bodyweight and gym workouts tougher.

I don't know if that'll help, everybody's different but hope you got a bit out of it


One more thing I forgot, if you're having trouble with the extra miles to start of with, substitute an easy run for a bike ride. Also have nice, relaxing baths every night

[Stokey_14]

Secondly listen to Stokey about the weights

YES, YOU LISTEN TO ME! or FEEL MY WRATH

I'm sure there’s more qualified/ experienced people than us who can also give you advice. But there are loads of posts with peoples training regimes/circuit’s etc all over this site so give it a good scan.

(I’m a young lad and am still learning/ finding new useful posts everywhere. Don't take our, or anyone’s advice with out checking it out you're self when it comes to health and you're body.)

Other than that crack on, get out and train... I always feel its good to have a plan but bad to have that plan set in stone.

I.E. if you've planed a 3 mile run, completed it and still feel like you have more in the tank crack on with tuck jumps, sprints burppy etc

Don't follow you're plan to the last word, just use it as a base. (that’s what I do anyways)

Stokey

... where’s my manors, Welcome to MFAT

[Doug90]

Thanks for the Welcomes and replies
Going to definately start with the free weights! also going to use some of the plan that you gave me. Should hear from my local AFCO this week on a date when I have to go back in. So thanks again both of you for your advice
Kearan

[Stokey_14]

Make sure you get you're body weight stuff in first and foremost though mate, as this is what will really help you down there. I tend to use weights as a "supplement" for my training lifting on average 4 mornings a week. focusing on Maximal strength compound movement, then a few sets of isolation or isometric hold/movements to finish.

I tend to find most of my endurance (which is curtail to training) is gained mainly through body weight exercises, sports, running and the odd bit of cycling, swimming and walking (fell walking with boots and Bergen) never did anyone any harm.

Enjoy getting fit, if the aim was to be bored and constantly in pain then you would be advised to do lengthy on the spot sprinting sessions whilst staring and a freshly painted wall.

Stokey