Achieving Royal Marines Commando Fitness: A Comprehensive Guide

The Royal Marines Commando is one of the most physically demanding roles in the military, requiring a unique combination of strength, endurance, speed, and resilience. Whether you’re aspiring to become a Commando or simply looking to elevate your fitness to a new level, this guide breaks down the specific physical capabilities required and how to train effectively to meet these high standards.

1. Cardiovascular Endurance (VO2 Max)

Why It Matters: A Royal Marines Commando typically requires a VO2 max of 50-60 ml/kg/min or higher. This level of aerobic capacity supports sustained physical exertion, especially when under load.

How to Train:

• High-Intensity Interval Training (HIIT): Perform running intervals at maximum effort with a sprint/rest ratio of 1:2 to enhance your VO2 max.

• Long-Distance Runs: Incorporate regular runs of 5-10 miles at a steady pace to build aerobic endurance.

• Loaded Carries: Practice rucking with 15-25 kg for distances of 8-10 miles to simulate the real-world load-carrying requirements.

Assessment: Aim to achieve level 12.5 or higher on the multi-stage fitness test (bleep test), which correlates with the required VO2 max for Commandos.

2. Muscular Strength

Why It Matters: Commandos need to carry heavy equipment, climb obstacles, and execute combat maneuvers. This requires a high level of strength, particularly in compound movements.

Strength Benchmarks:

• Deadlift: Minimum of 1.5-2 times your body weight.

• Squat: At least 1.5 times your body weight.

• Bench Press: Equivalent to your body weight.

How to Train:

• Compound Lifting: Focus on exercises like deadlifts, squats, and bench presses, emphasizing progressive overload to increase strength.

• Functional Strength: Incorporate training with odd objects (like sandbags and weighted vests) to mimic real-world load-carrying scenarios.

Assessment: Regularly test your 1-rep max (1RM) for these key lifts, ensuring that you maintain proper form and technique under heavy loads.

3. Muscular Endurance

Why It Matters: Royal Marines must perform high repetitions of bodyweight exercises while maintaining quality movement under fatigue.

Endurance Benchmarks:

• Pull-ups: 16-20 repetitions.

• Push-ups: 60-80 repetitions in 2 minutes.

• Sit-ups: 80-100 repetitions in 2 minutes.

How to Train:

• Bodyweight Circuits: Create circuits that include high-repetition push-ups, pull-ups, and sit-ups to build muscular endurance.

• Timed Sets: Practice completing maximum repetitions within specific time frames (e.g., 2 minutes) to simulate real test conditions.

Assessment: Conduct periodic testing of maximum repetitions for each exercise within a set time frame.

4. Anaerobic Power and Speed

Why It Matters: The ability to move quickly over short distances is crucial, particularly when under fire or maneuvering obstacles.

How to Train:

• Sprint Intervals: Perform repeated sprints of 30-100 meters, gradually decreasing rest periods to build speed endurance.

• Agility Drills: Incorporate shuttle runs, T-drills, and obstacle course navigation to enhance quick directional changes.

Assessment: Measure sprint times (e.g., a 30-meter sprint under 4.5 seconds) and use shuttle run times to track improvements.

5. Load-Carrying Capacity (Yomping)

Why It Matters: Commandos often need to carry heavy loads over long distances, which is both physically and mentally demanding.

How to Train:

• Progressive Yomping: Start with lighter loads (10-15 kg) and shorter distances. Gradually increase both the load (up to 35 kg) and distance (up to 15 miles).

• Varied Terrain: Practice rucking on hills and mixed terrains to simulate real-world conditions.

Assessment: Aim to complete a 10-mile loaded march with 25 kg in under 2 hours.

6. Swimming Proficiency

Why It Matters: Commandos operate in amphibious environments, requiring proficiency in swimming, often while carrying gear.

How to Train:

• Combat Swimming: Practice swimming in fatigues and boots to adapt to the added drag and weight.

• Underwater Confidence: Include underwater swims of 15-25 meters to build both confidence and capability.

Assessment: Complete a 400-meter swim in under 8 minutes while in gear, and achieve 15-25 meters underwater.

7. Core Strength and Stability

Why It Matters: A strong core is essential for carrying heavy loads, climbing, and maintaining balance on unstable surfaces.

How to Train:

• Dynamic Core Work: Incorporate exercises like weighted planks, hanging leg raises, and Russian twists.

• Functional Movements: Use movements that simulate operational tasks, such as lifting and dragging weighted objects.

Assessment: Hold a weighted plank for at least 2 minutes and perform 10-15 repetitions of hanging leg raises.

Needs Analysis for Preparation

1. Baseline Assessment: Start by conducting a detailed fitness test to establish your current VO2 max (using a treadmill or cycling test), 1RM for key lifts, endurance capacity (maximum repetitions), and swimming proficiency. This will help identify areas that need improvement.

2. Training Schedule:

• Cardiovascular Training: Include 3-4 sessions weekly, combining steady-state runs (8-10 miles) and interval training to boost VO2 max.

• Strength Training: Focus on compound lifts 3 times a week, incorporating functional strength work such as weighted carries and sled drags.

• Endurance Circuits: Include 2 sessions of high-repetition bodyweight exercises weekly, targeting both upper and lower body endurance.

• Loaded Marches: Engage in progressive rucking once a week, starting with lighter loads and gradually increasing to match operational requirements.

3. Nutritional Plan: Develop a high-calorie, protein-rich diet to support muscle growth and recovery. Emphasize carbohydrates to sustain energy for endurance work.

4. Progress Tracking: Reassess your VO2 max, strength benchmarks (1RM), and endurance repetitions monthly. This will help monitor improvements and adjust training intensity as needed.

5. Operational Simulations: Incorporate ‘battle prep’ training days that combine cardiovascular work, strength training, and rucking. This will help simulate the real-world scenarios Commandos may face, building both physical and mental resilience.

Conclusion

Training for the Royal Marines Commando is not for the faint-hearted. It requires a holistic approach that covers strength, endurance, speed, load-carrying capacity, and swimming proficiency. By following a structured training regimen, tracking your progress, and preparing both mentally and physically, you can meet or even exceed the demanding standards of a Royal Marine.

Ready to take on the challenge? Commit to this focused training plan, and you’ll be well on your way to developing the physical capabilities of a Royal Marines Commando.