The Recruit Preparation Program is an all encompassing Strength and Conditioning Program designed to best prepare you for Recruit Training at Commando Training Centre Royal Marines.
We use a blend of specific criteria test training, a dedicated running protocol and a robust strength and conditioning program in order to produce the best possible results so that you can not only survive, but thrive at CTC.
The RPP will best prepare you both physically and mentally for the struggles of recruit training. It allows us to take out the guess work for you and allows you to easily follow a tried and tested plan to get all stages of the recruitment process passed and get you through the gates of CTC ready to begin Day 1, Week 1 and start your life in the Royal Marines.
Instructions
A
Today we are adding 2 minutes 30 seconds to last weeks run. So I want you to run 47:30. Your absolute main effort is to maintain the Zone 2 pace, regardless of the speed you're running. Remember 180 - Your Age
Conditioning
B
Run Warm Up - B
Complete 3 Times 10 x Heel Flicks 10 x Walking Lunges 10 x Walking Sumo Squats 10 x Toe Flicks 10 X Side strides Each Side 400m Run
C
Run
1 x 47:30
Instructions
A
Today we are hitting 4 sets of 8 @ 75% of last weeks heavy 8 reps. We are then hitting some more stabilisation and plyo work. Then onto our pull ups and conditioning!
B1
Dead Hang
3 x 0:30
B2
Plank
3 x 0:30
B3
Good Morning
3 x 12
C
Back Squat
4 x 8
D1
Romanian Deadlift
12, 10, 8
D2
Shin Hop
3 x 3
E
Pull-Up
4 x MAX
F1
Rowing
4 x 20
F2
Russian KB Swing
4 x 20
Instructions
A
Today I want you to run 400m Intervals with a 1:1 work:rest ratio. This means whatever time it takes to run the 400 you then rest that time. I want you to repeat this 5 times. Each run should be best effort.
Conditioning
B
Running Warm Up -Tempo
4 Rounds - Over 20m High Knees Heel Flicks Hamstring Stretch Sumo Squat 200m Fast Run.
C
Run
5 x 400
D
Run
1 x 1
Instructions
A
Same rep scheme as Tuesday. Hit the warm ups and then move to the bench. I then want us to move onto some DB work paired with dips which is one of my favourite combos. I then want us to push onto hitting some trunk, conditioning and bodyweight work before finally ending on some specific rope climb stuff.
B1
Hand Release Push-Up
3 x 10
B2
Dead Hang
3 x 0:30
B3
DB Lateral Raise
3 x 15
C
Bench Press
4 x 8
D1
Standing DB Press
12, 10, 8, 6
D2
Dip
4 x 12
E
Assault Bike
1 x 10:00
F1
Barbell Bicep Curl
12, 10, 8, 6
F2
Seated Incline DB Curls
4 x 12
Instructions
A
Today we are hitting a PJFT conditioning circuit. I want you to hit each exercise to the standard expected of the PJFT If you feel like you need more today you can also hit a 30 minute Zone 2 run if need be.
Conditioning
B
PJFT Conditioning Circuit
30 Minute AMRAP Complete 5 rounds of: 10 Burpees 20 Sit Ups 10 Push Ups Then Run 400m Best Effort. Complete this cycle for a total of 30 Minutes
C
Run
1 x 30:00
Instructions
A
Today I want you to warm up and then move into our strength work. We are going to hit the upper back some more as well as the hamstrings and the move into some conditioning work. We've covered a fair bit of work this week so this session will be a bit shorter in nature.
B1
Dead Hang
3 x 0:30
B2
Dead Bug
3 x 10
B3
Good Morning
3 x 15
C
Deadlift
4 x 6
D
1-Arm DB Row
4 x 10
E
Pull-Up
10, 8, 6, 4, 2
F
Plank
1 x 3:00
James is the founder of Legacy S&C. A former Royal Marines Commando and Special Forces Support Group operator. James is the head of program design for Legacy and has trained 100's of Athletes to reach their performance goals via our programs on Train Heroic
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