![]() ![]() In training, from day one it’s the first and last thing you think about every single day. "A key component of being a Royal Marine Commando is fitness. (4) Train Hard, Fight Easy: Royal Marines Bodyweight Workout To make it easier or harder, scale the weights up or down or add minutes on to the timer. 3 sets of: 20 x regular to bicycle crunchesĪs displayed in the video above by Staff Sergeant Maré at Royal Military Academy Sandhurst, this six-station AMRAP (as many rounds/reps as possible) workout only takes 30 minutes, but it's a balls-to-the wall challenge that will test your mental fortitude while searing through fat and building functional muscle.Bicep Curls (11 and 9 reps across 2 sets).Tricep Extensions (11 and 9 reps across 2 sets).Seated Overhead Press (11 and 9 reps across 2 sets).Dumbbell deadlift (11 and 9 reps across 2 sets).Bent-Over Dumbbell Row (11 and 9 reps across 2 sets).Dumbbell Bench Press (11 and 9 reps across 2 sets). ![]() Below is an example workout from an early stage of the guide. ![]() As part of its JTF 2 pre-selection Physical Fitness Training Program, found here, the manual instructs candidates on how to prepare for physical and mental stress, while warning that "extremely high levels of personal physical fitness and motivation are critical." Focusing on aerobic capacity (endurance) anaerobic capacity, muscular strength, endurance and speed, the strenuous program promises to get candidates to an "elite" level of fitness before embarking on selection. ![]()
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