Navy Net - Royal Navy Community

This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!

Can someone tell me if my gym routine is ok?

Hey everyone!

Hoping to join the RN as an Marine Engineering Technician and have my psychometric test on Friday. Im confident that I'll pass, and think the same about the interview afterwards (and thanks for all the threads on here, given me alot of help).

Only one very small thing to ask. The PJFT- At the moment, I go to the gym most days. Im 5'11 and weigh 14 stone (Im not fat, just quite muscular) and was wondering if on the 4 day test, if its really just constant running, pressups and pushups, just so I can alter my gym routine.

At the moment, I do the following

Monday- 20 mins on the treadmill at "cross country" level 19
Assisted pull-ups
wide grip lat pull-ups
Close Grip lat-pull-ups
Machine crunches (80kg, 4 sets of 15)
15 mins on rowing machine

Tuesday- Swimming

Wednesday- 20 mins on the treadmill at "cross country" level 19
Bench press
Weighted dips
Dumbell machine
Machine crunches (80kg, 4 sets of 15)
15 mins on rowing machine

Thursday - Swimming

Friday- Wednesday- 20 mins on the treadmill at "cross country" level 19
Bear Complex
Dumbell press
Tricep pushdown
Bicep 21's
Machine crunches (80kg, 4 sets of 15)
15 mins on rowing machine

Saturday- Swimming

Then have a break on Sunday

Will this be enough to send me through my 4 day test? Ive been a regular at the gym for about 2 years, but since Ive applied for the RN Ive had to amend what Ive been doing to get a good mix of stamina/strength and explosive power. Ive also come off creatine completely so that I lose any excess water.

WIll this be enough to serve me through the training, or is there anything I should alter?

Also, my swimming is getting better, but the local pool doesnt take kindly to people swimming fully clothed, are there any other ways to prepare for this?

Many thanks in advance,

G
 
Hi!

Which 4 day test? As far as I'm aware the PJFT is a 2.4 KM run on a treadmill at a local gym, and the time limit depends on your age. Unless this is different for an MET?

Are you thinking of the RNAC? this is a four day "taster" course which covers a variety of the aspects of a new recruits course at Raleigh. There isnt a pass/fail - although passing the 2.4 km at this stage would be passed back to you AFCO.

On a side note I did my medical about a month back. according to the BMI scale I am overweight - but the doctor took into account muscle mass (measuring chest / waist) and passed me without question so I wouldnt worry about that.

In answer to your main question, I'm no PTI but it seems that you're doing the right exercises - and plenty of it so keep it up!
 

tomleecee

Midshipman
Erm...which 4 day test are you talking about? As an ET(ME) there is no 4 day physical training course...

The only thing that sounds remotely like that is the PRMC...and that's for guys who are joining the Royal Marines, not the Engineering branch.
 
Sorry, I may have understood the girl at the careers office, Im sure she mentioned something about a 4 day test, so I assumed thats where all the fitness tests would take place. My mistake!
 

tomleecee

Midshipman
Nah mate - all you need to do is the 2.4k (1.5 mile) treadmill run. That's the PJFT for the RN. But keep the gym sessions up - it all helps!
 

daffy1

War Hero
Look decent enough to me but try to keep it simple, do your runs, and bodyweight excercise, but get rid of some of the weights training, and replace it with compound excercises such as dead lift, squats, shoulder press and benchpress. Doing compound excercises will increase your strength alot more than doing all the ones you mentioned.
BUT..... if you find that your training routine is working for you, no need to change it, just train hard.
I usually tend to just to keep to compound exercises 3x a week and have variation, so the fist week i will do 4x12 excercises then the next week i will do supersets for the week then back to normal sets just to keep my body guessing, i found this works for me really well.

Good luck
 

captainobvious

Lantern Swinger
the training you'll be required to do at HMS Raleigh is almost exclusively cardio, ditch the weights and hit the running track.
 

wannabeaet

Lantern Swinger
You haven't got to be superfit for the Royal Navy, fit yes, superfit, no.
I think if you can run your 2.4km in a decent time, can do enough pressups, dips, and a few pullups, you're going to be middle of the class.
I just hope that tenacious_g isn't signing up as a Marine Engineer Technician (MET), and thinking that he will come out as a Royal Engineer, a sapper, in 24 Commando Regiment.
 

captainobvious

Lantern Swinger
wannabeaet said:
You haven't got to be superfit for the Royal Navy, fit yes, superfit, no.
I think if you can run your 2.4km in a decent time, can do enough pressups, dips, and a few pullups, you're going to be middle of the class.
I just hope that tenacious_g isn't signing up as a Marine Engineer Technician (MET), and thinking that he will come out as a Royal Engineer, a sapper, in 24 Commando Regiment.

What the f*ck is an MET? (here's a hint, it's not a real rate in the RN!)

dips and pullups are not required or practiced at HMS Raleigh, you'll know this once you've been and then your words of advice will be worth more than the paper they're not even written on. Until then, go away and practice handwashing your socks.
 

tiddlyoggy

War Hero
Book Reviewer
Ninja_Stoker said:
The odds are that someone somewhere is confusing Royal Marine, with Marine Engineers. Two completely different beasties. (The latter being better looking.)
:lol: :lol:

Ain't that the truth! :wink:
 
Thread starter Similar threads Forum Replies Date
higthepig Can someone tell me Diamond Lil's 2
T Could someone please tell me......... Diamond Lil's 15
angry_mac What do they all do? please someone tell me..... The Quarterdeck 8
Good_CO "Tell Someone" module. Site Issues 1
MoD_RSS Say thank you to someone at Companies House MoD News 0
MoD_RSS News story: Say thank you to someone at Companies House MoD News 0
MoD_RSS News story: Say thank you to someone at Companies House MoD News 0
MoD_RSS News story: Say thank you to someone at Companies House MoD News 0
MoD_RSS News story: Say thank you to someone at Companies House MoD News 0
MoD_RSS News story: Say thank you to someone at Companies House MoD News 0
MoD_RSS News story: Say thank you to someone at Companies House MoD News 0
D How to find out what ships someone served on without them knowing. The Quarterdeck 18
slim Bigot is this a new term used when someone looses the arguement? Discuss Diamond Lil's 51
B A question for someone in the know. Joining Up - Royal Navy Recruiting 5
J Advice from someone in the roles listed within? Joining Up - Royal Navy Recruiting 47
B Can the Navy transform someone? The Quarterdeck 56
scouse FA Cup someone's in for a good kicking Sports and Adventure Training 0
O Desperately seeking someone. The Book Club 0
BARNEYRNSM Pension of 21 years for someone who left in 1976 Finance & Pensions 13
S Medical Test-Can someone please help? Health & Fitness 4
Joint_Force_Harrier Nearly killing Someone Diamond Lil's 38
NotmeChief Saying someone 'butt ugly' can affect the outcome of a trial The Quarterdeck 17
Z Someone kicked my snowman over The Gash Barge 19
trelawney126 At Last someone with a sense of humour Current Affairs 9
Ja5on Can someone please explain Site Issues 44
NotmeChief Why do the Scots always blame someone else. The Quarterdeck 68
L I'm trying to find someone! Can you help me please? The Corps 14
finknottle Someone needs to screw the head Current Affairs 40
D Hi can you help me find someone Social & Reunions 2
N At least someone out there cares Current Affairs 12
S ideas to really p*ss someone off without getting caught!! Diamond Lil's 56
L Can you help me find someone? Social & Reunions 2
P Can someone give details on List 4 please? Royal Naval Reserve (RNR) 1
Jarhead Someone help me out... Diamond Lil's 15
F Can someone please explain why treason does not apply Current Affairs 26
M AIB some observations from someone who passed it. Joining Up - Royal Navy Recruiting 4
sexbody Looking for someone also Joining Up - Royal Navy Recruiting 83
T JPA! CAN SOMEONE ON HERE PLEASE SORT IT OUT! Royal Naval Reserve (RNR) 15
M Looking for someone! Joining Up - Royal Navy Recruiting 45
silverfox Could someone.... Diamond Lil's 4
M can someone help me Bases / Shore Est 2
Shakey Track someone's mobile! Diamond Lil's 3
The_Caretaker was having a chat with someone the other day about that Da Diamond Lil's 6
C Can someone plz put my mind at rest????? The Corps 3
T Someone had to ask before long! The Fleet Air Arm 16
MoD_RSS Home Secretary and international partners tell tech companies to put child safety first MoD News 0
MoD_RSS ACT for Youth: RUN HIDE TELL MoD News 0
G Should I tell my AFCO? Joining Up - Royal Navy Recruiting 3
MoD_RSS Alexa, tell me about electric vehicles: Go Ultra Low app launches MoD News 0
MoD_RSS UK’s future is bright, PM to tell farmers in Wales MoD News 0
Similar threads


















































Top