I joined the raw Marines at 19 years old and all I knew was just to work as hard as I possibly could um and I definitely had the right mind set when I joined however I didn't have the knowledge to go with it so my sort of daily workouts looked like I'd go to the boxing club and then I'd just go and run around a big Park do loads of press up sit-ups and squats and it was enough and it got me through at the time but if I was going to redo my journey I'll do a lot of things differently so when I got to Limon I was pretty fair from a like a civvy point of view but I struggled with uh some of the load carrying elements like yumin I definitely wasn't strong enough and I hadn't done any weight training uh to gear myself up for the demands of lyston so I would really recommend doing back squats split squats even trap bar deadlifts and just generally getting uh Stronger overall in terms of running I had a high emphasis on High long uh endurance runs but actually the first nine weeks of lyston I didn't really do tons of you know long runs it was no more than four miles back from Woodbury and often that was with a bit of a weight anyway but there was a lot of sprinting around the gyms 800 meter best efforts around lyston and uh lots of interval work especially when we were getting thrashed so I focus now when I train people on those uh high-intensity uh smaller distances with the intervals so we're looking from any anywhere from 50 Metter to 800 meter intervals and um work around those areas then once or twice a week I'll look to incorporate a bit of a longer run for that aerobic capacity and um just building the Aerobic System things like sleds are great when we think about on bottom field the demands of that of dragging our oppose and carrying our oppose and all those things carrying and dragging weight is from fantastic and it's just going to be really specific to some of the demands you're going to have on you when you join the raw Marines definitely worth having high emphasis on body weight workouts but also combining body weights and high-intensity Sprints especially when you go down for your CPC osc and the initial stages of training it's going to be a lot of thrashings a lot of you know sprinting round um best efforts round trees banging out 20 bur pees 20 sit-ups 20 press UPS getting up sprinting again and so you trying to almost um be specific with your training and match those that so that you're adapted to those sort of thrashings when you get there obviously you probably won't have the same intensity that that is demanded of you down at lyston in your own training but you try and train as specific to that as possible it's also really important to remember that you don't have to train like that every single day break up your training change your training adapt your training so that you're ready for all different scenarios and just look generally at what you'll be doing at lyston and try and make your training as specific as possible my last tip is to get as strong as possible because that makes you more useful more robust less injury uh prone and also you you're going to find the load carries a lot easier if you're stronger but don't do it to the detriment of your aerobic uh capacity finding a balance is really important