This week we wanted to take a leaf out of the Royal Marines fitness book and recruited Craig Williams of the Royal Marines Training blog to put us through our paces. Craig is a former Commando with 15 years of training experience under his belt… we believe that would equate to about 30 years of standard fitness training due to the intensity and hard core nature of the exorcise he is accustomed ton and that he regularly puts his recruits through.
Many of his training routines are contained in his blog Royal Marines Training.com, but we have listed a number of the biggest ass-kickin sessions below as an indication of how hard we worked in pursuit of a fitness level the Fresno Falcons have before before reached.
Warm up – Build a Burpee
- 100 Jump Squats
- 75 Squat Thrusts
- 50 Press Ups
- 25 Gold Standard Burpees
Summary. Warm up!!! is this guy for real. This part of the session took on average 7.5 mins, but it was 7.5 mins of heart thumping, muscle burning cardio training using nothing but body weight and large compound movements. The hip flexors are said to be the most over used under training muscles i the body, but this warm up taught them a tough hard lesson in getting their ass in gear. Build a burpee is a great starter and finisher to a session, but do not under estimate how effective it would be as a stand alone fitness session.
Main Session – AMRAP 21 mins
- 5 Pull ups
- 10 Press Ups
- 15 Squats
- 400m Sprint
Summary - Again it was easy to see where the royal marines commando got their reputation for being no nonsense soldiers with a relentless capacity for endurance and a tough fighting nature. This session supplemented the warm up and had the heart and lungs begging for air almost as much as the muscles begged for rest.
Fitness is often measured on the amount of work conducted in a set time span.. I can honestly say that I simply could not work any harder than I did and i achieved a measly 6 rounds. Royal Marines recruits are reported to require a minimum of 7 to even get an interview for the marines. ‘
Finisher – Tabata Sandwich
- Tabata sprints
- 21, 15 9 Cleans (40kg), burpees.
- Tabata row
Summary – Yep… no other word for it… finisher! We were wiped at this point and Craig tried to sell it as 12 mins of work! He didn’t quite mention that actually it was 12 mins of sheer sweat inducing, lung busting turmoil. We were spent. Our bodies shook with pumping adrenaline and depleted blood sugar.
Our minds hardly functioned as Craig explained the need for us to drink plenty and start refueling immediately. He was right though, we were well and truly into the vital hour and as we learnt in the Bootneck Blueprint, authored by Craig Williams, the body was in a primed state for protein and nutrient absorption. To get fit we need 3 things…
- An effective training session… holy shoot had we just had that
- A balanced nutrition plan… desperately working on it to replenish the energy expelled
- Rest!!! Hallelujah.
For more about Craig Williams and the royal marines training on Facebook.