I have been getting more questions via DM on my Instagram on advice for joining the Royal Marines. There seem to be loads of you guys that have a goal of earning your green beret. This is excellent. The more lads that apply the better because this will increase the quality level of the ones passing out after training.
I then put a poll on my Instagram stories asking if you wanted some articles regarding training to prepare, advice before joining, workouts and more things like that. 82% of you said yes, you wanted to see that. So here it is. It won’t take away from the usual content as I have now partnered up with a friend that will be bringing you all this information.
So Who is It?
When I was in the Royal Marines, I spent a couple of years at CLR with James Haward. He was a phys monster back then and now he has also left the Corps he has gone deep into personal training with a focus on getting lads prepared for the Royal Marines. This will roll over towards other military units of course. The tests might be slightly different but the training will still be a massive benefit whether you’re hoping to join the Royal Marines, Paras, Navy SEALs or any other elite military unit from around the world.
So if you’re looking to get some top military workouts done that will prepare you for what’s to come then read on. I will hand you over to James. You can find James on Instagram and at AUniquePhysique.
The Royal Marines PRMC Training Plan
As a former Royal Marines Commando that served 8 years after successfully completing the longest and hardest basic infantry training course in the world, I find it frustrating with the lack of information, advice and help available for those with aspirations of earning the world renown and respected Green Beret. Preparation is the key to doing anything well (“failing to prepare is preparing to fail”) and you can never prepare yourself enough for the mentally and physically demanding course which lies ahead of you.
With very limited material to aid your training and help you to progress on your first step towards becoming a Royal Marines Commando, you will surely have lots of questions.
- Where do you start?
- How do you train?
- What exercises should you do?
- What should you eat?
These plus much more are frequent questions I am asked. I knew the basics of how to train and that I needed to be strong and run a lot, but I didn’t have much guidance or specific training programmes to follow. Personally, I feel having this information would have prepared me far more for what I had to face.
Therefore I have decided to provide essential and current material aiding young potential Royal Marines to prepare themselves mentally, physically, nutritionally and overall, more thoroughly enabling them to succeed at not only passing their PRMC (Potential Royal Marines Course) but becoming one of the world’s most elite soldiers.
The PRMC Tests
The PRMC tests will be your initial challenge and your first visit to CTCRM (Commando Training Centre Royal Marines) in becoming a Royal Marines Commando. On each course 42% of young men that attempt the PRMC fail.
They usually fail due to,
- A lack of training
- Reasons linked to fear
- Mentally giving up.
I will be providing you with weekly training advice and tips on how to become the well-rounded and robust individual that the Royal Marines will expect you to be. I hope to reduce the failure rate and aid you in successfully passing the PRMC.
The 4 main elements to the PRMC are,
- 3-mile run – 1.5 miles as a troop / 1.5 miles best effort
- Gym Test 1
- Assault Course
- Gym Test 2
GET BACK TO BASICS – KEEP IT SIMPLE
If you want to be a Marine – Train like a Marine
You should train exactly what you will be expected to do.
The 3-mile road run is designed to test your stamina and endurance and is split into two sections. Firstly, 1.5 miles as a troop (in step) and at a slow pace. This must be completed in 12 min 30 seconds. This is a warm-up for the following 1.5 miles, which you run as an individual and is a best effort run that must be completed in under 10 mins 30 seconds.
A time of 8 mins or less is considered very good, 9 mins is a respectable time, however a time any higher than 9 mins 30 seconds will not achieve a good score for this test, so you should be aiming to achieve 9 mins 30 seconds as a minimum.
How Can I improve My 1.5-mile Time?
You need to be specific with your training. You’ll be expected to run as fast as you can over 1.5 miles after an initial 1.5 miles (completed no slower than 12 mins 30 seconds), so do exactly that. Measure a 3-mile distance (or 1.5 miles that you’ll run twice) using your smartphone, someone’s car or a GPS. Once you know an accurate distance you can then jog the first 1.5 miles at 12 mins 30 seconds pace, then complete the following 1.5 miles as quickly as possible without stopping. I would suggest doing exactly this at least twice a week.
Interval or HIIT training is a great way to improve your 1.5-mile time, either using a treadmill (ensure you set the treadmill gradient to at least 1% incline to mimic more realistic road running conditions instead of simply keeping up with the rollers), road running or a park on hard ground. After a warm-up, run hard for 1 min then slow your pace to a walk for 1 min and repeat this pattern 6 times. If you decide to use a treadmill instead of using time (1 min) as a marker, you could use distance. Run hard for 400m then slow your pace to a walk for 400m and repeat this 6 times, this will equate to 2400m/2.4km (1.5 miles). Repeat this routine twice a week for 4 weeks before continuing to the next progression.
The Next Progression
The progression of this training is to increase the time or the distance you run by 200m. Run for 1 min 30 seconds or 600m as hard as possible, then slow your pace to a walk for 1 min 30 seconds. Complete this 4 times, which will again equate to 2400m/2.4km (1.5 miles). Repeat this programme twice a week (as you did with the previous routine) for 4 weeks before attempting the following progression.
To push the previous progression on once more, you will need to increase the distance or time you run hard by another 200m. Run for 2 mins or 800m as hard as you can, lowering your pace to a walk for 2 mins. This will really test your stamina, determination and get your heart rate increasing, but dig deep, think about your objective, why you’re putting yourself through all this pain and hardship and “crack-on” to repeat this routine 3 times, again equating to the total distance of 2400m/2.4km (1.5 miles). As with the previous progressions, repeat this routine twice per week for 4 weeks before attempting the final progression.
The Final Progression
The final progression will really test you. The plan is to increase the duration one last time to 3 mins or 1200m as hard and fast as you can then. Then, as before, lowering your pace for 2 mins to regain your breath and lower your heart rate. Then you will set off on a second hard run of another 1200m. This may seem a long distance but you’re only doing it twice, so once you’ve completed the first hard run you’re already over half way and by time you have reached this stage and successfully completed all the previous progressions you should be ready (mentally and physically) to attack this last challenge to improve your 1.5 mile time.
During all the progressions listed above, remember to test yourself once a week by doing the full 3-mile road run (1.5 miles 12 min 30 seconds steady jog, followed by the second 1.5 miles best effort). Remember to note down your times each time you run so you can keep track of your progression.
Pain is weakness leaving the body – Don’t give up before you’ve even started!
Next week I’ll be breaking-down Gym Test 1. I will cover each individual test. What’s involved, how to perform each test correctly and methods, exercises and tips. This will improve your technique, strength and ability to perform each exercise better and more efficiently.