POC Training Diary Request & AIB feedback

Discussion in 'POC Section' started by Ninja_Stoker, Apr 3, 2008.

  1. NBK

    NBK New Member

    Joined:
    Oct 10, 2011
    Posts:
    29
    Fine Tuned.

    A bit of a tune up. Would be interesting to hear what people think. I remember seeing a tried and tested 6 week training program for the POC, should dig it out.

    I guess one of the most appealing aspects of a career in the Royal Marines is being able to take fitness to a very high level, can think of very few professions, par being a professional athlete, that give reason to really indulge.

    I like to think myself as an apneist so some of this training is so based, particularly DNF, which stands for dynamic-no-fins (the only practicable discipline when landlocked, without battering people with fins). If attempted it is ideally with a buddy or spotter, people do drown. The idea being that your spotter is competent enough to resuscitate you, at a ratio of 2 breaths to 30 compressions. Samba or blackout is more likely to occur when diving to depth, in anycase, be sensible. I've included this since some components in the thread of POC diaries relate.

    Resistance (right word?) or weight training covers everything I can think of, the emphasis being on every single possible muscle group, this program also allows 2 days recovery for each group. Again any advice, from those that are more experienced, would be appreciated.

    Cardio has two bench mark or key performance indicators, allowing personal bests to be monitored. Our training, I have been told, is very much heart & lungs, so cardio above all else should take priority. 3days running and 3days ergo / cycle / swim mitigates effects of impact.

    Here it goes.

    Monday

    Cardio:

    (KPI) Mock PJFT (2x2.4km @2% incline)

    Resistance/Weights:

    Groups: Legs, Abs

    Squats (quadriceps) 3x10
    Leg Curl (hamstring) 3x10
    Standing Calve Raise (calves) 3x10
    Marine Sit-Ups (hands touching head, feet flat on floor) 85-100
    Leg Raises (lay flat or from pull-up bar) 3x10
    Crunch Machine 3x10

    Swimming/Apnea:

    400m Breast Stoke
    300m Front Crawl
    100m Butterfly
    100m DNF (4x25m or 4x best efforts, 2min controlled breathing between)

    Tuesday

    Cardio:

    (KPI) 5km Ergometer

    Resistance / Weights:

    Groups: Pectorals, Lats

    Bench Press (3x10)
    Chest press (3x10)
    Marine Press Ups 50-100
    Butterfly Curl (3x10)
    Bent Over Row (3x10)
    Overhand Wide Grip Pull Ups (3x10)
    Lat Pull Down (3x10)

    Swimming/Apnea:

    As Monday

    Wensday

    Cardio:

    Ergometer
    Training Anaerobic energy system
    Warm-up easily 5-10 mins
    12 x 250m with 250m rest: row 250m at a high intensity, taking 250m of easy rowing in between (repeat x12)
    5min rest / water break
    20 x 20s with 40s rest: Row for 20 s at maximal effort with 40 s of rest in between each interval. Adjust damper to a slightly higher setting to add more of a strength building component
    Cool down: row easily for 5-10min

    Resistance/Weights:

    Groups: Deltoids, Triceps, Biceps

    Shoulder Press (3x10)
    Lateral Raise (3x10)
    Tricep extensions (3x10)
    Pushdown (3x10)
    Preacher Curl (3x10)
    Zottman Curl (3x10)
    Close grip pull ups (3x10)

    Swimming/Apnea:

    As Monday

    Thursday

    Cardio:

    HIIT Training Treadmill

    Warm up easily 5 mins
    repeat 6-10x: 30secs max effort; 2min recovery walk/light jog
    cooldown 5 - 10mins

    Resistance/Weights:

    As Monday

    Swimming/Apnea:

    As Monday

    Friday

    Cardio:

    Ergometer
    Training aerobic energy system
    Warm-up easily 5-10 mins
    6 x 3 min with 2min rest: row six 3min pieces at a challenging intensity with 2min rest inbetween
    5min rest / water break
    5 x 750m with 3min rest: row five 750m pieces at a challenging intensity, taking 3min rest in between
    Cool down: row easily for 5-10min


    Resistance/Weights:

    As Tuesday

    Saturday

    Cardio:

    HIIT Training Treadmill

    Warm-up easily 5-10 mins
    repeat 5-8x: 45sec-1min30sec sprint at 80% max; 1-2min recovery
    cooldown 5-10mins

    Resistance/Weights:

    As Wensday

    Swimming/Apnea:

    As Monday

    Sunday

    REST

    As for the Resistance / Weights, my goal is just to work until I can't work no more, which happens quite fast.
     
  2. Super_Luke

    Super_Luke New Member

    Joined:
    Feb 14, 2012
    Posts:
    22
    My fitness routine

    Only just started my officer application for the Royal Marines. I am already fit and exsperienced in fitness as i am a fitness instructor. My routine involves a mixture of cardio, resistance, and classes. I thought i would post what i am doing and see what everyone thinks on this forum.

    Monday (Best day of the week i beast myself this day)

    Straight after work and into the gym

    Train Chest-
    x5 sets bench press pyramid sets
    x3 sets incline again pyramid
    x4 sets Decline Dumbell Press
    x2 sets chest press
    x2 sets cable flye

    Run 40 minutes along a coastal path (this run is hard the quantity of steps is unbelieveable)

    Quick 10 min swim

    Have an hour break load up with some carbs

    1 hour session of Thai Boxing

    Then Sleep..............

    Tuesday (a bit easier than monday)

    Train Shoulders & Biceps

    x5 sets Seated Shoulder Press Pyramid
    x4 Seated Dumbell Press
    x2 Front Raise
    x3 Lateral Raise
    x3 Bent over Raise
    x5 Barbell Curl
    x4 Preacher EZ curl
    x2 Hammer Curl

    Punch bag
    x8 1 minute rounds (blast the bag Punches kicks elbows knees)
    Immediately after each round kettlbell work and/or core work

    Run 10 mins

    Rest..............

    Wednesday

    Run around the lanes 30 minutes of up,down,up,down

    Off to work

    Rest

    Thursday

    Back and triceps
    x5 Barbell Rows
    x4 Deadlifts
    x4 Lat Pull Downs
    x3 seated Row
    x2 Good mornings
    x5 Narrow Grip
    x4 Dips
    x 4 French press
    x3 Push downs

    10 minute Rowing

    1 hour session Thai boxing

    Rest

    Friday (oh this day is good to finish you off for the end of the week)

    After Work

    x5 Squats
    x4 leg press
    x4 Stiff leg deadlifts
    x3 leg extentions
    x2 leg curls
    x4 calf raises
    x4 20 hanging leg raise
    x4 cable crunch
    x4 side bends

    Run Interval on the treadmill
    currently working at 13 to 16 kmph intervals 20 minutes

    Rest........

    Saturday

    This day is a rest day but i am going to turn this into a circuit day. I dont do enough body weight exercises at the moment. I can however do alot of press ups, sit ups, and pull ups, but the more pratice the better!

    Sunday

    The Day of Rest!

    I know its a lot of weights which isnt really applicable to the POC but i enjoy it so i intergrate it with what i am doing. I want to do more really but i am building slowly, i use to swim competitively so i want to do that again. I also use to play a lot of rugby and i want to do that again, but time is an issue. That is why i want a physical and challenging job i just love fitness!!!
     
  3. v3locity

    v3locity New Member

    Joined:
    Aug 9, 2008
    Posts:
    584
    Welcome to the forum Luke.

    As you alluded to yourself more body weight exercises is a good idea. Try doing them along with your weight sessions to really get used to doing them when you are already hanging out. Also try them after your punchbag session for the same reason.

    Looking good though, similar to what i am doing.
     
  4. bob1989

    bob1989 New Member

    Joined:
    Jul 6, 2010
    Posts:
    39
    Pre POC training

    Here is my training regime from PJFT to POC (in reverse so scroll to bottom), it is very accurate, hope it is useful.
    I was successful at POC with strong phys scores; RMFA bleep test 13.7, push ups 80, sit ups 101 and pull ups 11. Don't know assault course time but I think one of the quickest, 38 secs 100m firemans and 80 secs for 200m (this was my weakest area by far) 2nd hare and hounds and finished the run back next to the PTI. I weigh 66kg.

    Monday to Friday

    Couple of light runs and swims. Max PPS.

    Sunday 03/15/2012

    9 miler. 4.5 miles out to top of steep hill 41 mins
    Run back at pace 27.33 mins

    Friday 03/15/2012

    5 miler easy

    PM Hard circuit training at my Dads gym.
    26 stations, minute on each;
    combo of planks, punch bags, push ups, squatting etc; no rest between sets.

    Wednesday 7th 03/08/2012

    0730 start.

    Cycle 3 miles to hill.
    1 x 100m hill sprint with 5 push ups 5 squat thrusts 5 burpees 5 squat jumps at top
    1 x 200m run to top
    X5
    1 min rest into mile effort (5.50)
    Cycle 3 miles home.

    Discussed RN and RM knowledge for 2-3 hours, pasta.

    Boot run.
    3 miles warm up (through stream)
    Mock assault course x 2 (took in turns to lead) each run through roughly 5 mins
    small rest
    Circuit; crawl up slope 10m, sprint 50 m, firemans carry back to start x6 (3 carries each) (leg BURNER)
    Monkey bars 5 sets with 3 pull ups at end of each (struggled on last set)

    Sit ups and push ups (strict RM rules)
    Sit ups 40,45,40
    Push ups 30,30,30

    Run back 3 miles.

    This is the last boot run I will do before POC. I highly recommend having a pair for assault course (heavier with heal block) and a pair for the endurance course (I have Mil Coms which feel more like trainers); the difference is massive!


    Monday 5th, Tuesday 6th 03/08/2012

    Tuesday 6th

    Hypoxic circuit
    20m underwater, 20m gentle back- 3 sets 5 (30 secs rest after each length)
    PPS best
    Push ups 72 (2 mins)
    Sit ups 87 (2mins)
    Pull ups 13

    Sunday 4th 03/08/2012

    Cross country race

    15th from 150+ (best result of the season!)

    Saturday 03/08/2012

    Rest

    Monday 27th-Friday 2nd 03/03/2012

    Friday
    30 mins run
    10m sprit, 5 foot wall onto bank, sprint to top (only6-7 steps) 5 push ups 5 squat thrusts 5 burpees 5 squat jumps x10
    Mock assault course 4.30 mins (average) x 3 (this is flat out leg and lung burner, 200m jog recoveries)
    Run back 3 miles
    Straight onto bike;
    Warm up 5 mins
    1min hard
    1 min easy
    2 hard
    1 easy
    3 hard
    1 easy
    2 hard
    1 easy
    1 hard
    5 easy
    1 hard
    1 easy
    2 hard
    1 easy
    1 hard
    5 mins easy

    PM swim 1km

    Thursday
    Circuit;
    1 min punch bag
    1 min burpees
    1 min bag
    1 min sit to stand
    1 min bag
    1 min squats for 15 minutes
    20 bench press (30 kg) 30 tri dips x 3

    Wednesday
    5 mile run 7 min mile pace
    Rock climb 45 mins
    20 mins core circuit (crunch varies, push ups, plank etc)
    5 mile run home 6 min mile pace

    Tuesday 28th
    20 push ups
    60 dips
    30 weighted sit ups
    20 sit to stands
    25 bench jumps
    20 deep squats
    20 burpees
    40 squat thrusts
    40 weighted crunches
    40 bicep curls (14.5kg)
    15 commando crawls (back and forth over 3 metres)
    20 clap push ups
    100 suicide planks
    20 extended push ups
    50 sit ups
    30 squat thrusts
    20 sit to stands
    20 deep squats
    61 push ups (2 mins)
    84 sit ups (2 mins)
    13 pull ups
    Pull ups; 9,6

    Monday rest

    Saturday 25th 02/25/2012

    AM
    In assault boots;
    Run 3.8 miles to hill

    50m hill sprint, 15m crawl, 15m hills sprint 45 degree, firemans carry 20m X5
    short rest then repeat X5

    On 45 degree incline sprint up and down twice whilst oppo is doing 5 push ups 5 squat thrusts 5 burpees 5 squat jumps repeat and swap after two sprints for 10 minutes. (10 of each in total)

    Run back 3.5 miles

    Pull ups, push up triangles, tri dips, bicep curls, squats. bench press

    Friday 24th 02/25/2012

    3 mile run, easy
    Pull ups, sit ups, push ups

    Thursday 23rd 02/23/2012

    AM Swim;

    50m pool

    Breast stroke x 2
    Front crawl x 4
    B x 2
    FC x 2
    B x 2
    FC x 4
    B x 2
    FC x 2

    then in 20m pool
    underwater length, swim back b stroke x 5

    PM
    Gym
    Various push ups, sit ups, pull ups, weights, fairly relaxed.

    Wednesday 22nd 02/23/2012

    I was out for over 2 hours for this session in boots, trackies and longsleeves.
    20 mins run to warm up, through stream (not so warm) out to river front
    Assault course as per usual 3.52
    Monkey bars + 150 m lap of woods x 5 (1min rest between sets)
    Crawl up 15m slope, sprint 70m, 5 squat jumps up hill, sprint back repeat x 5 no rest
    Assault course again + 150m lap of woods 5 mins
    Run back 40 mins

    Tuesday 21 02/23/2012

    Rest

    Monday 20th 02/23/2012
    Pull ups, explosive pull, 3 seconds down 5 sets of 5

    Push ups, explode up, 3 seconds down 5 sets of 10

    Sit ups, explode up, 3 seconds down (with Bulgarian bag round neck) 5 sets of 10

    Circuit; only rest is putting on/taking off bag mitts, all punch bag rounds are flat out

    1 min bag

    20 push ups jumping from hands on floor to hands onto weight plate
    1 min bag
    Suicide planks x 60
    1 min bag
    Tricep dips x 60
    1 min bag
    Crunches x 60
    1 min bag
    Crunches with Bulgarian bag on ankles x 40
    1 min bag
    Push up position alt knees to elbows x 20
    1 min bag
    Squat thrusts x 40
    1 min bag
    Plank crawl 2 mins
    1 min bag
    Bicep curls (14kg bar) x 50
    1 min bag
    Bench press (30 kg) x 20
    1 min bag
    Clap push ups x 20
    1 min bag
    Suicide planks (starting with left elbow) x 60
    20 bicep curls
    Plank crawl with bulg bag over neck 1 min
    40 tricep dips bulg bag over shoulders
    Plank crawl with bulg bag 1 min

    Sunday 19th Feb 02/19/2012

    One month to go until POC.

    Met up with another Officer Candidate.

    Cycled to beach (40 mins)
    10 mins on sand dunes, 15 minutes running on beach
    Cycle back 40 mins

    Saturday 18th Feb 02/18/2012

    Rest

    Tuesday through Friday 02/17/2012

    Tuesday; rest

    Wednesday;14 pull ups
    3 miles steady warm up
    On steep 200 metre hill; 100 m hill sprint, 15 push ups, jog down, run 200m to very top jog down X5
    1 minute jog recovery straight into mile effort (5.47)
    3 mile run home at fairly quick pace
    14 pull ups
    12 deep squats with 20kg (*text deleted**text deleted* touching heels)
    50 crunches with Bulgarian bag hanging on ankles
    Push up triangle 11-1 (66)
    Pull ups; 12,12

    Thursday; rest

    Friday;12 pull ups
    20 min warm up with swim X stream
    Assault course run through; 10 push ups, 5ft wall, steep slope, 3 foot wall, steep slope x 2, 10m crawl, parallel bars +10 dips, ladder, over 2 big humps and 2 logs end on monkey bars (overall distance 700m approx. 4 mins 7 secs).
    Monkey bars short lap of wood track (approx. 1 minute effort) X5
    10 monkey bar Xings
    50 sit ups
    25 min run back with 3X 2 min commando crawls (one through half a foot of freezing water)
    Pullups 12,10

    Monday 13th Feb 02/13/2012

    Monday

    10 mins jog
    1 mile effort
    Jog half mile
    1 mile effort
    Crawl 5 metres 40m hill sprint (30-35 gradient) 10 push ups, 10 squat thrusts, 10 burpees, 10 squat jumps X5
    On 10 metre very steep incline;
    Run down, crawl 5 metres, sprint back up X5
    Jog back 2 miles with 2 mins of crawling thrown in

    At home;
    Push up triangle 12-5 (78 in total)
    Sit up triangle 15-1 (200 in total)
    15 squats (8kg bag on shoulders and 10kg bar) + 20 bar curls X3
    30 bench presses 30kg
    50 crunches
    20 crunches with Bulgarian bag over ankles
    Pull ups 10,10,7,10

    Sunday 12th Feb 02/13/2012

    Rest

    Saturday 11th Feb 02/12/2012

    42nd Parbold Hill Race
    6.75 miles
    23rd/ 500

    Thursday, 9th Feb 02/10/2012

    PM
    Relaxing gym session after work. Variety of weights, skipping, shadow boxing, ab exercises, pull ups and push ups.


    Wednesday 8th Feb 02/08/2012

    AM Heel block boot run half an hour plus two run throughs of assault course (4 mins each approx)
    Each run;
    10 push ups
    4 foot wall
    sprint up slope
    3 foot wall
    up and down steep slope
    crawl 20 metres
    sprint
    parallel bars
    10 dips

    Tuesday 7th Feb 02/08/2012

    5 mins warm up on bag and rope
    Push up triangles 12-1 (88) and 10-1 (55)
    Sit ups 75, 55, 45
    Dorsal raises x30
    Pull ups x12
    Ab cycle x30
    Pull ups x6
    Plank 30 secs
    Crunches x50
    Dorsal raises x30
    Crunches x50
    Ab cycle x30
    Squat jumps (8 kg Bulgarian bag over shoulders) x40
    Plank 30 secs
    Squat jumps (8kg) x40
    Dorsal raises x30
    Sit to stand up x20
    Ab cycle x30
    Sit to stand up x20
    Plank 30 secs
    Tricep dips x50
    Dorsal raises x30
    Tricep dips x50
    Ab cycle x30
    Push ups (one arm on med ball) x10 each arm
    Plank 30 secs
    Diamond push ups on med ball x20
    Dorsal raises x30
    Bicep curls 3x15 (10kg each arm)
    Bench press 2x30 (30kg)
    Dorsal reach x20 (10kg)
    Med ball ab throws x20

    Stretch

    Monday 7th February 02/07/2012

    Recovery run; 50 mins 7 min mile pace
    Recced practice assault course
    50 sit ups
    50 tri dips
    20 parallel dips
    one leg squats 10 each leg
    push up triangle
    2 mins plank
    pull ups 13, 10, 10, 7, 9, 9

    Sunday 5th February 02/05/2012

    Walton Hall Park Cross Country 4.5 miles approx
    22nd/120 +
    Cycled there (easy) and back (hard)

    Thursday, Friday, Saturday 02/04/2012

    Nothing (few nights out before 8 weeks of early nights and early starts!)

    POC date received on Friday- 19th March 2012


    Wednesday 1st February 02/02/2012
    AM
    Pre joining fitness test
    2 x 1.5 mile on incline level 2. First 1.5 mile 11.37 second 8.43
    1 hour easy cycling
     
  5. jg332

    jg332 New Member

    Joined:
    May 13, 2009
    Posts:
    45
    POC training schedule

    Hi chaps

    Having trouble finding the POC schedule to follow for training anywhere. I assume i will receive this in the post in the near future, but would like to get stuck in!

    Cheers
     
  6. hudson96

    hudson96 New Member

    Joined:
    Aug 16, 2011
    Posts:
    71
    Alright mate, unless a training programme has just been introduced this year, you don't get one. I didn't anyway. However if you follow Bob's programme from the post above you should be well sorted.
     
  7. adamski.

    adamski. New Member

    Joined:
    Jul 6, 2011
    Posts:
    52
    There was this one posted a while back:

    no-longer-validshowthread.php?t=1319[/url]

    Hope this helps.
     
  8. jg332

    jg332 New Member

    Joined:
    May 13, 2009
    Posts:
    45
    Ah ok thanks

    I just had the impression that candidates were sent a brief containing POC dates and possible training regimes/goals
     
  9. JohnDoe

    JohnDoe Active Member

    Joined:
    Apr 15, 2012
    Posts:
    861
    Does anyone have a link to the 6 week POC training guide ninja posted? I was reading it yesterday and now can't find it o_O
     
  10. JohnDoe

    JohnDoe Active Member

    Joined:
    Apr 15, 2012
    Posts:
    861
    Never mind I managed to hunt it down on my PC, here it is for future reference (Via Ninja, and someone else who originally posted it):


    RECOMMENDED TRAINING PROGRAMME PRIOR TO COMMENCING YOUNG OFFICER TRAINING

    • Ensure you warm up thoroughly prior to each session and stretch all used muscles after training.
    • On achieving the targets set at week 6 you should strive to maintain this level of fitness until entry to Y.O Training.
    • If you are failing to achieve targets, remain on that weeks programme until you can.

    WEEK 1

    Day 1

    4 Mile run

    Day 2

    Press Ups 3 x 30
    Sit Ups 3 x 35
    Burpees 3 x 25
    Pull Ups 3 x 6
    Crunches 3 x 35
    Squat Jump 3 x 25

    Day 3

    12 Mile Bike Ride

    Day 4

    As Per Day 2

    Day 5

    4 Mile Run

    Day 6

    Swim Circuit:
    4 x Front Crawl
    4 x Breast Stroke
    2 x Front Crawl Legs
    2 x Front Crawl Arms
    2 x Breast Stroke Legs
    2 x Breast Stroke Arms
    4 x Front Crawl
    4 x Breast Stroke


    WEEK 2

    Day 1

    4 Mile Run

    Day 2

    Press Ups 3 x 35
    Sit Ups 3 x 45
    Burpees 3 x 30
    Pull Ups 3 x 7
    Crunches 3 x 45
    Squat Jump 3 x 30

    Day 3

    12 Mile Bike Ride

    Day 4

    As Per Day 2

    Day 5

    4 Mile Run

    Day 6

    Swim Circuit:
    4 x Front Crawl
    4 x Breast Stroke
    2 x Front Crawl Legs
    2 x Front Crawl Arms
    2 x Breast Stroke Legs
    2 x Breast Stroke Arms
    4 x Front Crawl
    4 x Breast Stroke

    WEEK 3

    Day 1

    5 Mile Run

    Day 2

    Press Ups 3 x 40
    Sit Ups 3 x 55
    Burpees 3 x 35
    Pull Ups 3 x 8
    Crunches 3 x 55
    Squat Jump 3 x 35

    Day 3

    18 Mile Bike Ride

    Day 4

    As Per Day 2

    Day 5

    5 Mile Run

    Day 6

    Swim Circuit:
    6 x Front Crawl
    6 x Breast Stroke
    4 x Front Crawl Legs
    4 x Front Crawl Arms
    4 x Breast Stroke Legs
    4 x Breast Stroke Arms
    6 x Front Crawl
    6 x Breast Stroke

    WEEK 4

    Day 1

    6 Mile Run

    Day 2

    Press Ups 2 x 50
    Sit Ups 2 x 65
    Burpees 2 x 40
    Pull Ups 2 x 10
    Crunches 2 x 65
    Squat Jump 2 x 40

    Day 3

    20 Mile Bike Ride

    Day 4

    As Per Day 2

    Day 5

    6 Mile Run

    Day 6

    Swim Circuit:
    6 x Front Crawl
    6 x Breast Stroke
    4 x Front Crawl Legs
    4 x Front Crawl Arms
    4 x Breast Stroke Legs
    4 x Breast Stroke Arms
    6 x Front Crawl
    6 x Breast Stroke

    WEEK 5

    Day 1

    6 Mile Run

    Day 2

    Press Ups 3 x 55
    Sit Ups 3 x 75
    Burpees 3 x 45
    Pull Ups 3 x 12
    Crunches 3 x 75
    Squat Jump 3 x 45

    Day 3

    23 Mile Bike Ride

    Day 4

    As Per Day 2

    Day 5

    6 Mile Run

    Day 6

    Swim Circuit:
    8 x Front Crawl
    8 x Breast Stroke
    6 x Front Crawl Legs
    6 x Front Crawl Arms
    6 x Breast Stroke Legs
    6 x Breast Stroke Arms
    8 x Front Crawl
    8 x Breast Stroke

    WEEK 6

    Day 1

    7 Mile Run

    Day 2

    Press Ups 2 x 60
    Sit Ups 2 x 85
    Burpees 2 x 50
    Pull Ups 2 x 14
    Crunches 2 x 85
    Squat Jump 2 x 50

    Day 3

    25 Mile Bike Ride

    Day 4

    As Per Day 2

    Day 5

    7 Mile Run

    Day 6

    Swim Circuit:
    8 x Front Crawl
    8 x Breast Stroke
    6 x Front Crawl Legs
    6 x Front Crawl Arms
    6 x Breast Stroke Legs
    6 x Breast Stroke Arms
    8 x Front Crawl
    8 x Breast Stroke
     
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  11. BrigRat

    BrigRat Well-Known Member

    Joined:
    Aug 15, 2013
    Posts:
    1,899
    That'll do as a training regime. I've got 6 months rather than 6 weeks which is excellent.

    Cheers chapel.
     
  12. PompeyLad

    PompeyLad Member

    Joined:
    Dec 6, 2014
    Posts:
    90
    Understand this is late and may not get a response. Just joined this site. My POC is in March.

    Current training schedule follows

    Mon: LB Strength circuit and core
    Squats 7x3 for strength. Then a combination of strength and circuit based exerciss to get used to heavy legs. Eg 30 seconds deadlift 60kg, 400metre run, 30 metre weighted walking lunges. Then a series of core exercises, including lower back.

    Tue am: Conditioning
    8x300metre row, must get sub 1 minute with 1 min rest between sets. Then tabatta burpees and punch bag, 10 minutes.

    Tue pm: UB Strength circuit
    Bench press - pull ups superset, push press - gymnastics rings pull ups, dips - chin ups. All between 6-8 reps, 3-4 sets. During the session I'll aim to do 150-200 press ups too.

    Wed: Active recovery
    Usually either 40 min swim or 10-15 miler cycle

    Thurs: Crossfit
    5 pull ups, 10 press ups, 15 squats (this all equals one round). As many rounds as possible in 30 minutes. Then some form of interval on rower, skipping, burpees etc.

    Fri: Circuit
    x2 20ft rope climbs, 400m run, 8 killers with kettlebells, 16 sledge hammer tyres, 12 dips, 12 pull ups, 12 press ups, 300m row. 2 min rest, repeat.

    Killers are burpee, clean, front squat, overhead press with KB

    Sat: 3 mile run
    Done in magnum boots, attempt to get sub 19min

    Sun: COMPLETE REST

    This is working pretty well, and it's an excuse to smash the calories! Only supplementing with glutamine, protein shake and ZMA at night. Spoken to a few marines and paras and they said good choice on the supps front and not to supplement any more!

    Any feedback from successful/unsuccessful candidates would be appreciated.
     
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  13. JohnDoe

    JohnDoe Active Member

    Joined:
    Apr 15, 2012
    Posts:
    861
    Only one run a week?
     
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  14. PompeyLad

    PompeyLad Member

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    Speaking to ex-paras and marines, they said it's a very common misconception to smash the running before recruit training. Once you get there you'll be doing plenty of running. Plus, first six weeks you don't run anymore than eight, may be ten miles. To much running pre-recruit training can lead to stress fractures, or over stressed joints. Causing a medical discharge, back trooped or Hunter Company.

    I'm going to focus on cardiac hypertrophy via interval training and HIIT, which is great for increasing anaerobic threshold too, as well overall aerobic efficiency. LISS can come from Wednesday's 10-15 mile bike ride. Great way to get the lungs ticking over and getting used to constant, raised HR for a sustained period of time. Plus, ventricular contraction can be increased this way too.

    PJFT in mid-January (waiting for confirmation), so I've got a solid four weeks training for it. If all goes to plan, I'll be in for Officer entry Sept 2015, so nearer the time I'll take myself to a country park and do 8-10 miles cross country.

    How much running are you doing a week?
     
  15. JohnDoe

    JohnDoe Active Member

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    Apr 15, 2012
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    Ya its good trying to avoid injury, I don't think anyone will dispute that. But on the endurance course alone with the run back to CTC you will run, what, 6miles? More? On top of being beasted and pushed to your physical limits.

    Surely it makes sense to run more than what is required of you? If you train for 3miles and have to run a 6miler, then what?

    I may be miles off, but I reckon 3 runs a week on top of circuits is a minimum.
     
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  16. PompeyLad

    PompeyLad Member

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    I gather it's 2.5-3 miles Endurance course. With this though, it's a different sort of fitness. It's hard to train for it. It's like Tough Mudder. You can smash circuits/CrossFit and runs, but nothing prepares you for crawling through mud or sheep dips. It saps your energy. State of mind will be a huge make or break factor here. I understand it is then a three mile run back to CTC, wash (and hopefully a refuel), before going onto the discussion exercise.

    Although your point is valid. Perhaps I may alter this, post PJFT. At the moment, PJFT is three miles so I must learn to run three miles. No where does it say that PO's have to run the three miles, 1.5 as a squad and 1.5 best effort. After PJFT I may have to up the milage, and decrease the intensity by 5-10%, until I can sustain my current three mile pace over 6-8 miles.

    A former colleague who did 17 weeks down at CTC before medical discharge, observed that on the PJFT, it's the treadmill that does the distance, not you. So almost skip/sprint. I'm not sure if the person conducting the test pulls you up for this or fails you. Is your signature current up to date on your application stage? Any advice from someone who is further in the application process is always good.
     
  17. sparky12nick

    sparky12nick New Member

    Joined:
    Feb 12, 2013
    Posts:
    95
    App Stage:
    Passed PJFT
    To be brutally honest - you seem to be simplifying the POC.
    On paper - it begins on Day 1 with a BFT - as you seem to know this is a squadded run at 12mins or so followed by a best effort 1.5 mile. I assure you that you need to be running this second 1.5 mile at sub 9m20 to stand a realistic chance of passing your POC. Of course is your RMFA in the afternoon as well.

    The endurance course may be 3 or 4 miles which doesn't seem like a lot but do not forget that this is after a very arduous session phys session on the bottom field and the assault course. The endurance course is not the only element of the afternoon - there will be extra exercises throughout and there will be hare and hounds afterwards. Of course following all this you need to make sure that you keep with the squad running back to camp as well.

    I can say this much - Every person that passed or even undertook POC certainly incorporated running into their training programme. I wouldn't hesitate that for the majority it was their focus.
     
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  18. JAMBO2511

    JAMBO2511 Member

    Joined:
    Feb 3, 2011
    Posts:
    136
    App Stage:
    Awaiting selection after AIB pass
    I'm a little confused with what the RMFA actually consists of.

    Of course you have the bleep test, press ups, sit ups and pull ups and I know what the maximum scores are for all of them.

    However I had a RMFA with a RM PTI the other day at my OTC unit and the press ups and sit ups were done to a bleep which I wasn't expecting and struggled with because of it.

    So on the POC, are the press ups and sit ups done to a bleep or are they done in your own time in a 2 minute period as described on the Royal Navy website?
     
  19. JohnDoe

    JohnDoe Active Member

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    No. They are to a bleep now.
     
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  20. MusserGoat

    MusserGoat Member

    Joined:
    Nov 19, 2014
    Posts:
    158
    App Stage:
    Passed AIB
    @LUKEJAMBO On the POC the press ups and sit ups are (as of recently) done to bleeps and the bleep rountines can be found on youtube. Its a bugger but at least everyone is in it together! Where are you at in your application? I've got my medical on 2nd Feb :( ha ha
     

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