Royal Marines

How To Train like A Royal Marine Commando

Ryan Harding is an online fitness coach, ex Royal Marine Commando and owner of Evolution Fitness.

What interests me the most how fitness can change people, for example me doing coaching watching people’s life change through fitness and health.

Currently I just eat “healthy” no tracking food as I am in Thailand and I eat out.

My current type of training is “bodybuilding” style, but I’ve started to increase cardio as I will be starting Muay Thai soon.

Read more posts by Ryan

Visit Ryan on Instagram

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You’ve heard of the Royal Marines right?

No? Well they are the most elite bunch of soldiers you can get in the UK.

So you’re thinking they must train hard right?

Well I’m going to tell you now how we trained (I’m an Ex Royal Marine of 6 years)

Be Ready

With the Royal Marines we need to be ready to deploy anywhere around the world at short notice, this means we must be fit and strong at all times.

And when I say fit and strong this is all aspect of fitness, not just being able to bench press, I’m talking all round fit, cardio, strength and endurance.

So the type of training the Marines do needs to mimic the job role.

So in a full working week a Royal Marine can train up to 5-6 times.

Starting The Week

Starting the week off fairly easy would be a 5/6 mile run as a troop (up to 20 people).

By doing this type of training we would be building our cardio vascular system, which is need for you to be an effective Royal Marine.

Set a nice steady pace and keep with it.

You can also add in some Fartlek training (speed play, where you will run at fast pace for say 2 minute then followed by a slower pace for 2 minutes)

Short For Time?

If we were short for time we would do circuit style training, this would work on our muscular endurance.

This would normally be AMRAP (as many rounds as possible) in a certain time frame normally around 15 minutes.

So there would be around 5+ exercises and you will complete a certain number of reps per exercise and keep going through until you fit the time limit. See below for example.

15 MINUTE TIME LIMIT

BURPEES BOX JUMPS CLEAN + PRESS PULL UPS PRESS UPS
10 REPS 10 REPS 10 5 15

Once you’ve complete the reps stated on each exercise once you complete each exercise you will go through again until 15 minutes has passed.

Then its a slow jog to cool down then into static stretches.

Stretching is very important after workouts for best recovery.

Bodybuilding?

Next type of training that Royal marines do is Bodybuilding to add muscle and strength which is much needed to be a Royal Marine Commando.

A good full body workout is what you should be doing 3x a week, hitting all muscle groups using compound lifts (works multiple muscle groups at the same time)

BENCH PRESS DEADLIFT SQUAT DIPS PULL UPS
3-4 SETS 8-12 REPS 3-4 SETS 8-12 REPS 3-4 SETS 8-12 REPS 3-4 SETS 8-12 REPS 3-4 SETS 8-12 REPS

Resting 1 minute between sets.

This type of workout is hitting all major muscle groups, this is what we want its the most optimal type of training.

Military Fitness

So the last type of training is my personal favourite and it’s by far the toughest.

We like to call it “Military fitness” This type of training is best done outside in the rain.

It’s a combination of all types of training.

This is the types of things that can mimic the types of things Royal Marines would do in their jobs when deployed.

It can be set out in circuit style.

You will be pairs taking it in turns on each exercise. For example 1 minute fireman carry, swap over then your partner will do 1 minute. All these exercises can be adjusted so you can do the workout on a local field.

FIREMANS CARRY STRETCHER RUN LOG CARRY TYRE FLIPS JERRY CAN CARRY CAR PUSH
2 MINUTE 2 MINUTE 2 MINUTE 2 MINUTE 2 MINUTE 2 MINUTE

So combining all these styles of training will turn you into a absolute machine. And for sure you will be training like a Royal Marine Commando. Now lets get it!

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About the author..

Ryan Harding
Ryan Harding

Ryan Harding is an online fitness coach, ex Royal Marine Commando and owner of Evolution Fitness.

What interests me the most how fitness can change people, for example me doing coaching watching people’s life change through fitness and health.

Currently I just eat “healthy” no tracking food as I am in Thailand and I eat out.

My current type of training is “bodybuilding” style, but I’ve started to increase cardio as I will be starting Muay Thai soon.

Read more posts by Ryan

Visit Ryan on Instagram

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