I recently aquired a POC preparation booklet and was interested to find out the physical requirements are significantly different from that of the PRMC. So, for any of you who are interested, they are:
Sit-ups 85 for maximum score (in two minutes)
Press-ups 60 for maximum score (no time limit, although, only hands and feet allowed to touch the ground)
Burpees 41 for maximum score (in one minute)
Pull-ups 18 for maximum score (no time limit, until you drop off the beam)
Sprint five 60m sprints in 44 seconds for maximum score
Anyone attending a POC next year?
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POC Fitness Standards (RMFA)
It's a mixed bag...my running is sorted, today i ran 1.5 miles in 9.5 mins.
My gym work is really tough though. I do 25x3 press-ups and 30x3 sit-ups, hardly amazing figures. I think with a bit of guts i should be able to haul those up significantly by my POC.
Didn't even know burpees were on the POC. Does it specify in the booklet how to do them because they are really easy to cut corners on?...
What about your training?
My gym work is really tough though. I do 25x3 press-ups and 30x3 sit-ups, hardly amazing figures. I think with a bit of guts i should be able to haul those up significantly by my POC.
Didn't even know burpees were on the POC. Does it specify in the booklet how to do them because they are really easy to cut corners on?...
What about your training?
Dan if you are going on Tuesday, good luck, have a look at the following site. http://www.royalmarinesofficialsite.co.uk/histcock.html and remember the details. The raid was nearly 60 years ago and Bill Sparks died on Saturday 30th Nov. He was only 20/21 when they went in, makes you think doesn't it.
You should talk to somebody who gives a f**k.
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El Presidente
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El Presidente
The booklet has three figures, one standing straight, one crouched down with its hands on the ground and the third in the press-up position. Any advice from Marines out there on proper form?
As for my training, the PT is coming along. I do press-ups, sit-ups and pull-ups three times a week. I increase the total of press-ups and sit-ups by four and try to increase my pull-ups by one. I am currently doing 44 press-ups, 72 sit-ups and 6 pull-ups. I was doing almost sixty press-ups, but I was doing the wide arm variety. I find the RM ones much tougher. I used to do multiple sets of thirty press-ups and sit-ups, but found that my one set maxes increased faster when I worked out this way. I lift twice a week, mostly upper body. My running is at a stand still at the moment. I broke my toe two weeks ago and haven't done any running since. I hope to start up again this week. I also have to start doing burpees! Way to go on the 1.5 miler! How are your longer run times?
Good luck on your interview tommorow! Let me know how it went. Are you done with university yet? Or are you applying with A-levels?
As for my training, the PT is coming along. I do press-ups, sit-ups and pull-ups three times a week. I increase the total of press-ups and sit-ups by four and try to increase my pull-ups by one. I am currently doing 44 press-ups, 72 sit-ups and 6 pull-ups. I was doing almost sixty press-ups, but I was doing the wide arm variety. I find the RM ones much tougher. I used to do multiple sets of thirty press-ups and sit-ups, but found that my one set maxes increased faster when I worked out this way. I lift twice a week, mostly upper body. My running is at a stand still at the moment. I broke my toe two weeks ago and haven't done any running since. I hope to start up again this week. I also have to start doing burpees! Way to go on the 1.5 miler! How are your longer run times?
Good luck on your interview tommorow! Let me know how it went. Are you done with university yet? Or are you applying with A-levels?
My longer runs aren't too bad at all. I think learning to stick with a fast pace on shorter distances really benefits with the longer ones. My weekly 5.5 miler took 38mins last time i did it...not too shabby and something that will be easily improved.
might try just maxxing out on my press-ups cos the sets of three don't seem to be helping much either! Finished my A-levels last June which is a slight worry since ill be up against lots of big tough post graduates on my POC! hmm..............what about you?
might try just maxxing out on my press-ups cos the sets of three don't seem to be helping much either! Finished my A-levels last June which is a slight worry since ill be up against lots of big tough post graduates on my POC! hmm..............what about you?
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england_4_ever
- Member
- Posts: 10
- Joined: Sat 30 Nov, 2002 3:43 pm
- Location: GY - UK
Dont worry about it m8, i'm 16 and have POC next year as i am going for reserved placement/sponsorship. I know i will be the youngest there but that doesnt bother me. In my intitail interviews i was taller than everyone else who is going for it(i'm 6 foot 2) but my only concern is that i am light for my height and not very well built. I have been told i will start to ' fill out' soon, well as soon as i have finished growing upwards.
Would any of you guys advise me on buying some of that weight gain powder? Also, whats the difference between a Marine press up and a standard press up. Cheers guys
Would any of you guys advise me on buying some of that weight gain powder? Also, whats the difference between a Marine press up and a standard press up. Cheers guys
Its only pain
Bootnecks don't so much press down as push the Earth away; you'll notice a slight fluxing of the intergalactic membrane each time you punch out an obligatory (that's a kind way of saying bollocking) 20 or 30. 
You should talk to somebody who gives a f**k.
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El Presidente
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El Presidente
Mathew,
A Burpee is done as follows.
1.You start off in the crouch position as you are about to do a SQUAT THRUST.
2. You thrust your legs straight back (So it looks like press up picture in the diagram) and then back into your chest.
3. Your then stand straight up, then back down into your crouching position.
4. Then thrust your legs out and so on....
There are some variations on these to get you fitter such as instead of standing up straight, you jump up in the air, then crouch on landing and then thrust legs out etc....
Sounds harder than what it is, like everything else, repitition is the key. Hope this helps
A Burpee is done as follows.
1.You start off in the crouch position as you are about to do a SQUAT THRUST.
2. You thrust your legs straight back (So it looks like press up picture in the diagram) and then back into your chest.
3. Your then stand straight up, then back down into your crouching position.
4. Then thrust your legs out and so on....
There are some variations on these to get you fitter such as instead of standing up straight, you jump up in the air, then crouch on landing and then thrust legs out etc....
Sounds harder than what it is, like everything else, repitition is the key. Hope this helps
Dan,
re your pressups.
One of the older guys posted a routine for press ups that has really helped me to improve beyond belief. In fact I think it was JAY
.
If you can do 3 x 25 then try this.
Do your first set to 30.
Then your 2nd set to 30. You will struggle on your 2nd set, but thats the whole point.
The 3rd set you push to 25 and then collapse.
Then next day do the same and push your last set to 26 or whatever you feel comfortable doing. Before you know you'll have 3 sets of 30. When you reach than, move to 35, 35 and 30 and keep moving up..
It really really works
re your pressups.
One of the older guys posted a routine for press ups that has really helped me to improve beyond belief. In fact I think it was JAY
.If you can do 3 x 25 then try this.
Do your first set to 30.
Then your 2nd set to 30. You will struggle on your 2nd set, but thats the whole point.
The 3rd set you push to 25 and then collapse.
Then next day do the same and push your last set to 26 or whatever you feel comfortable doing. Before you know you'll have 3 sets of 30. When you reach than, move to 35, 35 and 30 and keep moving up..
It really really works
Thanks for the heads up on the burpees Beasta! Any idea why they are called burpees?
Dan, I graduated from university in May. Don't worry too much about being younger than everyone else. How much drive and determination you bring to the POC is not necessarily function of age. Hope that interview went well!
England4ever, weight gain powder is basically protein powder with a massive serving of extra calories. The goal is to have your body in an anabolic (muscle building) state for as much of the day a possible. So by upping your daily intake of calories above your intake (basic requirment= weight in kg *1 calorie* 24hrs, then figure your needs based on your activities eg. 1 mile burns approx 125 calories) and keeping a positive nitrogen balance (ingesting enough protein) you prime your body for bulking up. Add a hefty dose of lifting and you'll bulk up fast! I personally don't use gainer powder. I'd rather eat real food! If you are pressed for time, or don't want to cook yourself another meal, then gainers mixes can help you out. I haven't lived in the UK since the early nineties, so I'm not sure where the best place to buy them is. But in my experience the web is the cheapest. Check out teenbodybuilding.com. They have great articles and also an online store.
As for the marine press-ups, the main difference is that you have to keep your arms under your shoulders.
Dan, I graduated from university in May. Don't worry too much about being younger than everyone else. How much drive and determination you bring to the POC is not necessarily function of age. Hope that interview went well!
England4ever, weight gain powder is basically protein powder with a massive serving of extra calories. The goal is to have your body in an anabolic (muscle building) state for as much of the day a possible. So by upping your daily intake of calories above your intake (basic requirment= weight in kg *1 calorie* 24hrs, then figure your needs based on your activities eg. 1 mile burns approx 125 calories) and keeping a positive nitrogen balance (ingesting enough protein) you prime your body for bulking up. Add a hefty dose of lifting and you'll bulk up fast! I personally don't use gainer powder. I'd rather eat real food! If you are pressed for time, or don't want to cook yourself another meal, then gainers mixes can help you out. I haven't lived in the UK since the early nineties, so I'm not sure where the best place to buy them is. But in my experience the web is the cheapest. Check out teenbodybuilding.com. They have great articles and also an online store.
As for the marine press-ups, the main difference is that you have to keep your arms under your shoulders.
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england_4_ever
- Member
- Posts: 10
- Joined: Sat 30 Nov, 2002 3:43 pm
- Location: GY - UK
Thanks alot, the above information has been most valuable. I think i will give the powder a try and also increase my meals.
Also with refrence to the above. i'm not scared by my POC as i am 16 but i am very nervous. Will i be treated the same as everyone else? will i be expacted to reach the same fitness levels as everyone else even though i may be the youngest by 2-8 years? cheers guys. Steve
Also with refrence to the above. i'm not scared by my POC as i am 16 but i am very nervous. Will i be treated the same as everyone else? will i be expacted to reach the same fitness levels as everyone else even though i may be the youngest by 2-8 years? cheers guys. Steve
Its only pain
How much time do you leave between the reps?Beasta wrote:Dan,
re your pressups.
One of the older guys posted a routine for press ups that has really helped me to improve beyond belief. In fact I think it was JAY
If you can do 3 x 25 then try this.
Do your first set to 30.
Then your 2nd set to 30. You will struggle on your 2nd set, but thats the whole point.
The 3rd set you push to 25 and then collapse.
Then next day do the same and push your last set to 26 or whatever you feel comfortable doing. Before you know you'll have 3 sets of 30. When you reach than, move to 35, 35 and 30 and keep moving up..
It really really works
