r/RoyalMarines

MONDAY – SPEED + UPPER + SHINS
Run
1.5 km warm-up
8 × 400m fast (200m walk recovery)
1 km cooldown
Press-ups
5 × 70% max reps
Pull-ups
5 sets (leave 1 rep in tank)
Core
Sit-ups: 4 × 25
Feet to beam: 3 × 10
🦶 Shin work
Tibialis raises: 3 × 20
Calf raises: 3 × 20

TUESDAY – SWIM + LEGS (STRENGTH DAY)
Swim
16 × 25m
6 × 50m
2 × 100m easy
Leg strength
Split squats: 4 × 10 each leg
Walking lunges: 3 × 20 steps
Romanian deadlifts: 3 × 8
Calf raises: 4 × 20
Tib raises: 4 × 20
GTG press-ups (through day)
4–6 easy sets (40–50% max)

WEDNESDAY – OUTSIDE CPC (HARD CONDITIONING)
5 rounds:
600m run hard
2 min rest
Press-ups (max -1)
Sit-ups (max)
2 min rest
Finish:
Pull-ups: 4 sets
Mountain climbers: 3 × 40
🦶 Optional:
Light tib raises: 2 × 20

THURSDAY – SWIM + CORE + RECOVERY LEGS
Swim
12 × 25m
6 × 50m
Core
Sit-ups: 4 × 30
Feet to beam: 4 × 10
Plank: 3 × 60 sec
Light legs (durability)
Bodyweight squats: 3 × 15 (slow tempo)
Calf raises: 3 × 20
Tib raises: 3 × 20
GTG press-ups
4–6 sets (40–50%)

FRIDAY – TEMPO + HILLS + POWER
Run
1.5 km warm-up
3–4 km tempo run
1 km cooldown
Hill sprints
8 × 20–30m (walk back recovery)
Press-ups
4 × 65–70% max
Finisher
Goblet/bodyweight squats: 3 × 10

SATURDAY – FATIGUE CIRCUIT (TOUGH DAY)
Main circuit (4 rounds)
2 min hard run/bike
90 sec rest
Weighted press-ups (10kg): 10–15
Sit-ups: 25–30
Then:
2 × max press-up sets
Triple threat circuit (3 rounds)
10 pull-ups
20 press-ups
30 sit-ups
🦶 Optional (if fresh)
Light calf raises: 2 × 20

SUNDAY – REST / RECOVERY
Full rest OR light walk
Optional GTG:
3–4 easy press-up sets
🦶 Recovery work (important)
Calf + shin mobility
Light stretching / foam rolling if available

After a lot of personal fitness that was based off of nothing but my own knowledge I decided that if I truly wanted to be a marine (which I do, more than anything) I need to commit to something more than just being “fit” so I made the commitment and joined Civvy2Commandoes training programs and I’m looking forward to making my chances of being a marine skyrocket, Had a chat to David Coleman and he was very helpful and passionate about his work and I feel that this is going to be great for me and my dreams of joining the commando forces and earning my green lid.

Already done my first workout via the programme and I already know it’s getting more done than my own personal fitness.

Hi fellas,
I Did my DAA last Sunday, was just wondering how long it usually takes to find out the results?
Cheers,

When you’ve passed out and get to your unit if there opportunities to study in your own time or even on the militaries dime? Does it depend what it’s in etc?

Edit: before ya start telling me to “focus on passing out first” this question applies to all branches of the military not necessarily RM, thanks

I’m doing the 30 miler tommorow same route over Dartmoor. Only carrying about 5-6kg so a lot lighter than test weight any advice nutrition wise? Thanks.

Currently 92kg 5’11 looking to get to about 80-83kg.i can pass on all tests just wandering if it’s worth waiting to start training to lose the weight cause I’ve heard you tend to lose a bit of weight or if I should drop it down to 80kg now and Probaly end up dropping weight further in training

Hi lads, currently platued at 9 pull ups to the bleep, I’m trying to consistently pass 16 so I can comfortably do the max under fatigue to ensure I can pass rmfa with ease. My current routine is 4 days of weight training. Upper, lower, full body and a dedicated chest and bodyweight day in which I test my rmfa immediately after the workout to simulate fatigue. I also do 3 days of running - 1 tempo run, 1 interval session and 1 zone 2 sessions. I also do gainers for push ups on my running days. I’m thinking of implementing gainers for pull ups and doing them on the 4 days that I go gym, would this be a good idea or lead to injury. I’m planning on sending my application in October time so I don’t have to have parental permission. All advice is appreciated - I’m also doing commando ptis circuits on Saturdays aswell.

Hello, I applied for the RM about two months ago and I’ve just got a date for my interview. Although I definitely know this is a career that I want to pursue, I don’t think I’m quite ready for it. I think I kinda rushed myself into it a bit too soon. Not only does my fitness and strength need a lot more work. I also just don’t think I’m ready as a person to commit, or even attempt to. I think I need to spend another year working on myself, I believe then I’ll be much more confident going through with the application. But if I withdraw my application now, will it cause any problems for when I apply in the future? And will there be a certain amount of time I have to wait before applying again? (not that this matters particularly as I plan on taking quite a bit more time before reapplying)

Gents, anyone know why this has just vanished from dailymotion?

Was re-watching it, and it's been taken down just as I get to ep 8!

I’m 18 (19 in September) and I’ve wanted to join basically all my life , I went to one of those armed forces events in the Albert dock and watched the unarmed combat display when I was about 8 years old and also met a royal marine who showed me how to use the machine gun, ever since then I’ve wanted to join. Anyways I’ve Just finished my a levels and I’m pretty certain it’s what I want to do. I’m a pretty slender lad and I have a pretty tough time putting weight on. I’m 6ft but weigh around 60kg, so I know I need to at least be 65kg. I’m quite good at running and my times fit well within the cpc minimum and can do a 5k in 18 minutes or less, I’m not sure what type of training to do other than running and I know I need to hit the gym for sure but I’m not sure what type of training to use or how much time I should give myself until I apply

This is my argument to why I advise against “gainers”. As a serving RM PTI and exercise rehabilitation instructor

One of the biggest mistakes I see from people preparing to join the Royal Marines is relying on endless “gainers” for pull ups, press ups and sit ups.

They definitely make you feel like you’ve worked hard, but feeling exhausted isn’t the same as making progress.
As fatigue builds, technique starts to slip, movement quality decreases, and you’re often just practising poor reps. Most gainers also take you close to failure repeatedly, which creates unnecessary fatigue and makes it harder to recover for the running and strength + conditioning work that are just as important for RM preparation.

More importantly, gainers don’t address WHY you’ve plateaued. If your pull ups aren’t improving, is it a strength issue? Muscular endurance? Pacing? Recovery? Simply doing more reps isn’t always the answer.
That’s why my approach is different with the RM Group Programming.

Rather than chasing fatigue every session, the programme is built around progressive overload, quality movement and managing recovery. We develop maximal strength alongside muscular endurance, gradually increase volume with purpose, and regularly expose you to the standards you’ll actually face during training.

The aim isn’t to leave every session feeling broken, it’s to ensure every session moves you closer to performing better when it matters.

For RM preparation, consistency will always beat random volume. A structured plan that develops all the physical qualities required is far more effective than repeatedly testing yourself in training.

Hi all. I just started my appeals process and am not assigned a recruiter. I am unsure as to whether at this point I need to collate evidence for my appeal aswell as what I need to put in my candidate statement. Any help would be massive. Cheers

Long story short, I plan on going to uni after finishing school, so I was planning on doing Army Reserves, and why I chose Army Reserves over the RMR probably seems very strange, but because I’m on ADHD medication which (I last checked so I could fully be wrong and would really appreciate any correction) you need to be off of three years before joining the Royal Marines, which is basically almost the same length as my degree, I don’t want to spend three years off my meds just to end up leaving before I can join the RMR, so I’ve decided to go Army reserves instead at Uni. I’m probably going to do reserves anyway regardless of whether it’ll give me an edge in training, but I was also wondering if it could help at all?

Edit: Probably should have mentioned I want to join the regular Royal Marines after uni lmao

Hello,
Sorry if this is a stupid question:
At what point during the joining process do you need to start being clean shaven?
-DAA
-Selection Interview
-PJFA
-CPC
etc…

I’m applying to join the Royal Marines Commando and have just been declared Permanently Medically Unfit (PMU) because they state I have a history of a “prior confirmed anaphylactic response.”
Here’s the issue:
In 2023, I went to the emergency department with hives and a sore throat. The doctors treated it as suspected anaphylaxis because of my symptoms; they injected me with adrenaline etc.I was prescribed an EpiPen afterwards.
I was later referred to a consultant allergist.
The allergist carried out blood tests and follow-up investigations.
She told me that I do not suffer from anaphylaxis and that the original doctors likely confused my symptoms with anaphylaxis.
Because of the test results and her assessment, she removed my EpiPen, saying there was no indication for me to carry one anymore.
Her medical report states that I have had no further episodes, my investigations were negative, and there is no indication for an adrenaline auto-injector.
I sent the Royal Navy the allergist’s report as part of my medical evidence, but the rejection letter still says I have a “prior confirmed anaphylactic response.”
I’m wondering whether they have simply relied on the original emergency department records rather than the specialist’s later diagnosis, or whether military medical standards mean they’ll still class me as having had anaphylaxis regardless.
Has anyone appealed a PMU decision in similar circumstances where a specialist later revised or disagreed with the original diagnosis? If so, what kind of evidence was most persuasive?

Has anybody genuinely found an affective way too boost my push up scores? I’ve tried gainers for the past month and haven’t even gained a rep more then I had before I started?