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In This Issue
Fast, powerful, ripped and resilient. That’s the Royal Marines in a nutshell. I know this first-hand because I once had a go at their potential officer selection test and put mys ...
ABOUT THE ROYAL MARINES
The Royal Marines are a commando force affiliated with the Royal Navy. They trace their origins to the formation of ‘the Duke of York and Albany’s maritime regiment of Foot’, ...
REPS This is the number of repetitions of an exercise or technique you should aim to complete per set. One rep is th completion of an exercise from start to finish – for example, ...
There are various training protocols or methods available for triggering muscle growth. Here are some that the Marines use and that you’ll find in this guide. 1 DROP SETS With dr ...
If you haven’t got time to warm up, you haven’t got time to train.” That maxim was instilled into me by Royal Marines Sergeant Major Beau Beauchamp. I still hold it true. It ...
MONDAY LEGS 01 KNEE-HEIGHT BOX JUMP SETS 3 REPS 5 TEMPO N/A 02 TRX PISTOL SQUAT SETS 3 REPS 8 EACH SIDE TEMPO 3010 03 SPLIT SQUAT SETS 3 REPS 8 EACH SIDE TEMPO 3010 04 TRX HAMSTRIN ...
TUESDAY UPPER BODY 01 PULL-UP SETS 3 REPS TO FAILURE TEMPO 3010 02 PRESS-UP SETS 3 REPS 10-12 TEMPO 3010 03 TRX INVERTED ROW SETS 3 REPS 10-12 TEMPO 3010 04 TRX FLYE SETS 3 REPS 10 ...
MONDAY LEGS 01 THIGH-HEIGHT BOX JUMP SETS 3 REPS 5 TEMPO N/A 02 TRX PISTOL SQUAT SETS 3 REPS TO FAILURE TEMPO 3010 03 SPLIT SQUAT SETS 3 REPS TO FAILURE TEMPO 3010 04 TRX HAMSTRING ...
MONDAY LEGS 01 TRX PISTOL SQUAT SETS 3 REPS 8-12 TEMPO 4010 02 SPLIT SQUAT SETS 3 REPS 8-12EACH SIDE TEMPO 4010 03 SINGLE-LEG GLUTE BRIDGE SETS 3 REPS 8-12 EACH SIDE TEMPO 4010 04 ...
MONDAY LEGS 01 THIGH-HEIGHT BOX JUMP SETS 4 REPS 5 TEMPO N/A 02 TRX PISTOL SQUAT SETS 3 REPS TO FAILURE TEMPO 4010 03 SPLIT SQUAT SETS 3 REPS TO FAILURE TEMPO 4010 04 TRX HAMSTRING ...
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