Lecture Notes: Training for the Royal Marines

Introduction to Marine Training

• Joined the Royal Marines at 19 with a hardworking mindset.
• Initial training involved boxing, running, press-ups, sit-ups, and squats.
• Lacked proper strength training knowledge initially.

Key Learnings and Recommendations

• Strength Training:
  • Important to incorporate exercises like back squats, split squats, and trap bar deadlifts.
  • Building overall strength is essential, especially for load-carrying tasks in training.
• Running and Cardio Training:
  • Initially focused on long endurance runs.
  • Realized shorter, high-intensity runs and interval training are more beneficial (50-800 meters).
  • Include longer runs once or twice a week for aerobic capacity enhancement.
• Specific Training for Royal Marines:
  • Use sleds for simulating carrying and dragging weights.
  • Bodyweight workouts combined with high-intensity sprints are crucial.
  • Prepare for CPC osc and initial training stages with sprinting, burpees, sit-ups, and press-ups.

Training Adaptation and Balance

• Training should be specific to the demands at Lympstone.
• Vary training routines to avoid monotony and overtraining.
• Strength vs. Aerobic Capacity:
  • Strength is vital for robustness, utility, and reducing injury risk.
  • Maintain balance to not compromise aerobic capacity.

Final Tips

• Train to match the specific thrashings' intensity expected at Lympstone.
• Adapt training for various scenarios to be well-prepared.
• Focus on getting as strong as possible while balancing aerobic fitness.