The 12 week training programme is
appropriate for males and females to
conduct and use as a guide prior to
attending a Potential Officer (POC)
or Royal Marine Course (PRMC). The
programme is designed for an individual
to assess their personal fitness ability and
begin the programme at the appropriate
level, broken down into 3 building blocks,
each consisting of 4 weeks. Each block
is replicated, progressively increasing
the difficulty of each circuit, run and
exercise. The level to begin will depend
on the person’s fitness ability, ensuring
progressive physical gains are achieved,
developing muscular adaptation and the
cardiovascular system.
All potential candidates are advised to
conduct the training programme and to
ensure they are confident of successfully
passing the physical requirements of the
POC or PRMC before attending.
YOUR PRE PRMC PROGRESSIVE
PHYSICAL TRAINING PROGRAMME
Fitness
Assessments
and Markers
During the programme there
are fitness marker s to evaluate
your fitness levels, the Royal
Marines Fitness Assessment
RMFA) and a 3 mile Run, wh ich
is an element of the Royal
Marines Basic Fitness Test
(RMBFT ). These are to confirm
sufficient progression has been
achieved or not. If a chieved, the
programme is to be co ntinued,
if not, regressi on to a previous
week is required to e nsure the
required gains a re made in
order to achieve success.
Olympic Lifts
Olympic weight lif ting
develops synchronization,
balance, flexibility, coordination
and strength , all of which are
important elements of all
physical training. Maximal
strength training can have
a positive effect on your
performan ce, but also have a
negative effect on movement
speed and the ability of a
muscle to display explosive
effort. Recruiting more
muscle fibres with the
use of high speed training
will also increase s trength
gains, this prog ramme will
noticeably develop strength,
but an emphasis o n strength
endurance is foc used on.
After each building block
(4 weeks) has been completed,
recalculate your 1 rep max,
this will ensure contin uous
progress is achieved. Always
seek advice how to correctly
execute the required lifts.
Warm Up and
Cool Down
Time spent war ming up and
cooling down wi ll imp rove
your level of performance
and accelerate the recovery
process required before and
after training. All candidates
are encouraged to e nsure the
warm up and the cool d own
is conducted before and
after every training session.
Dynamic stretches are advised
during the warm up and static
stretches are to be con ducted
during the cool down .
