SBS challenge

Discussion in 'Training Methods and Diet Suggestions' started by edu1010, Jul 27, 2010.

  1. edu1010

    edu1010 New Member

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    Just got a royal marine circuit training book giving you a variety of circuits and tests to perform and the one which would be most significant for those training for PRMC will be the SBS challenge.

    The test is scored on each individual exercise and the total added up. a good start is 550 points while above 700 is very good. Our pass mark is 625 (Marines average 720).

    Exercise

    3 mile run- 20 minutes for 100 points add or subtract 3 points for every 15 seconds over or under 20 minutes

    Pullups- maximum you can do 5 points per pullup

    Situps- 2 minutes 1 point per rep

    Box jumps- 2 minutes 10 points per rep

    Pressups- 2 minutes 1 point per rep

    Dorsal raises- 2 minutes 1 point per rep

    Burpees- 2 points per rep

    Incline sit-ups- 2 minutes 1 point per rep

    Military press- 2 minutes 1 point per rep

    Lateral Jumps- 2 minutes 1 point per rep

    Take a 2 minute rest after the 3 mile after that its non stop!
    Make sure you dont cheat on any of the exercises.
     
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  2. jm745

    jm745 Loafing Member

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    This has cropped up a couple of times in the past,
    I had a go once,
    but that was about 2 years ago,
    might give it another crack soon.

    What's the weight for the military press?
     
  3. edu1010

    edu1010 New Member

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    It doesnt give a weight thats something you get to decide on.
     
  4. jm745

    jm745 Loafing Member

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    But then you could pick a light weight and boost your points,
    someone should decide on a weight for this so we're all on the same level,
    I'd do it but as I rarely ever do weights,
    I have no idea what sort of weight would be appropriate.
     
  5. hugo92

    hugo92 Member

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    if your going for about 2 minutes i would say something light like 10-20kg
    i would also do it with dumbells as i find a barbell too restricting on this movement personaly
    how many points would an sbs personnel expect to get?
     
  6. westy

    westy Active Member

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  7. joelhall

    joelhall Member

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    Fairest thing would be a weight which is a certain % of your bodyweight, as that's what you're doing with press ups, sit ups, etc.

    As it's for reps, how about 25%?
     
  8. foggers

    foggers Active Member

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    Probably not as well as you would think. On my POC I spoke to some YOs who said that at the beginning of training your RMFA scores are high but as you progress training and do more yomping and speed marching then your RMFA scores go down. I imagine it would be the same with the SBS.

    Still they would probably do quite well but their fitness doesn't really centre around being able to loads of press ups and sit ups.
     
  9. Camz

    Camz Member

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    As with any area of the forces there are going to be guys with different strength's, however the SBS are not likely to be huge lads. The majority of their selection are long long yomps, and the same once they have passed out, with long yomps to your 'target' then a long yomp out. Thus your going to be favoured to running with weight that your ability to do repeated press ups and situps.

    As for the program, not sure how its got a SBS tag attatched to it, maybe just because its pretty difficult?
     
  10. westy

    westy Active Member

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    Not so sure about physical strength of SBS blokes, takes some strength to climb oil platforms etc.

    On the fitness programme came straight from R squadron at hamworthy!!
     
  11. Camz

    Camz Member

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    Takes good strength endurance, but if you a bulky 'macho man' then your going to be in big trouble getting yourself up.

    The two guys I know that I suspect were ex sbs are short guys lads with no excess muscle anywhere. Hard as nails.
     
  12. hugo92

    hugo92 Member

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    i know a person in the army who is in a special ops battery and for his selection it was *text deleted* much the same as uksf selection except they didnt do the jungle phase
    he is quite a large person but tells me its all in the legs for long distances
    i dont think it matters about size too much unless its not needed and is just for show
     
  13. westy

    westy Active Member

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    I'm reckoning they don't look to dissimilar from your average bootneck
     
  14. Rover

    Rover Moderator

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    Looking at the first post it seems that what was known as 'Tom's Two Minutes' is still going strong.

    A morning session would consist of a run broken up by various exercises, each being done in two minutes.
    Such as Burpees, Press Ups,Sit ups, Squat jumps---eight minuets flat out--short run and repeat.
    The length of time between exercises dependent on who was taking the session. Normally finishing with a short swim, outdoors naturally.

    As general fitness and endurance being the prime concern the following test were devised by one Tom Shenton.
    Winner of two Devizes to Westminster races.

    a 1 minute pull ups.
    b 1 minute burpee.
    c 1 minute press ups.
    d 1 minute burpee jumps.
    e 2 minute sit ups.
    f 1 minute squat jumps.

    All to be done for maximum repetitions.

    Rest periods:

    Between a,b,c and d 1 minute.
    Between d and e 2 minutes.
    Between e and f 3 minutes.

    Conditions:

    You are allowed to rest during the test then continue to add repetitions to your score until the time for that test is up.

    Repetitions are scored only for movements correctly executed, but because of the high fatigue factor involved, reasonable broad limits should be exercised.

    The Physical Fitness Index is achieved by adding the sum of the individual test scores and dividing by six.

    There is a scoring table to all this which does allow both non-athletic and super athletes to be tested.

    Top Range Middle Range.

    To gain 100 points you need to achieve the following in the given time.

    Pull ups: 37 . 9
    Burpee: 48 . 28
    Press ups: 89 . 27
    Burpee jumps: 48 . 28
    Sit ups: 205 . 35
    Squat jumps: 127 . 34

    Remember it is not just the physical it is also the mental attitude.

    Walk past any member of the SBS in the street, just Mr Average.

    Rover
     
  15. stobin88

    stobin88 New Member

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    What book is it you got the SBS challenge from?
     
  16. kieran135

    kieran135 New Member

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    I got 419points not includeing burpees and lateral jumps. I used 12kg for the shoulder press.
     
  17. westy

    westy Active Member

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    Looks like a great work out! How often should I attempt it? Is this a regular circuit or a once a month test?

    Finally, what other sorts of training do the lads do? Just looking at changing my programme to keep myself at high levels of fitness.
     
  18. edu1010

    edu1010 New Member

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    I got it from a book called royal marine circuit training.
     
  19. jm745

    jm745 Loafing Member

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    Hmmm,
    just did the SBS Challenge,
    and (I think) I got 684 points,
    but considering I did the 3 miler in 23:40 :)sad2: no excuses I know),
    I think that might be wrong,
    and are you sure it's 10 points per box jump?
    Or is that supposed to be one,
    seems a way to boost your points while somethings are only 1 point per rep.
     
  20. kieran135

    kieran135 New Member

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    what scores/reps did you get for each individual exercise if you dont mind me asking.
     

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