Royal Marines PJFT+ Circuit Audio Track 

Nice one, cheers mate

Good stuff mate. You got your ROP date?

I havw a question regarding the sit up, do you get someome to hold your feet in place when you do them?

@@harrybrogan1804 yes you do so for now put them under a radiotor or something whilst doing them. Also both hands on the side of the head at all times and elbows touch the knees. It makes them much harder but if not, the staff won't even count them

@@Dd-fb2tj Do you need to have someone holding your knees? I have a bar that’s is suction cupped to the floor which I jam my feet under as there won’t be anyone in the house at the time of my Pjft (11 am on a weekday) or is it required to have someone to hold them

Any tips on how to pass it?

Best of luck. What's your ROP date?

October 12th so not long now👊🏼

account 1 best of luck brother 👊🏼

Ah mate good luck with ROP hoping to join at 19. Getting fit right now

@@poke6013 Good on you lad. Make sure you know what the training takes and don't stop until you drop. Haha old saying but true, push your endurance!

Nice keep going. A great way to build up, complete a round rest 2-3 minutes complete a round and repeat 4-5 times. As it gets easier reduce the rest time between sets by 15-30 seconds. Till you can complete the test with no rests

​@@marinestrainergreat tip, thank you

What was your training programme like

@@nathandicken5249 I just did the test alot of times tbh, also try and do the officer one which is 4 rounds before you acc do the test

It's difficult ain't it I can currently do just 1 round

Core is everything in Royal Marines pal do lots of work on it

Yes this is great for pre joining but lads need to be able to smash beep tests as well as this

Good effort

Just turned 16 last month mate and that’s me doing it this morning at 0900, been practicing a lot

Kevin richardson I’m joining at 18 also

I’m passing it almost and I have my test before January

lmao i'm 17 join at 18. Good luck to you all lads. See you at Lympstone

Update passed this ages ago going for 4 rounds for officer

Hey man I'm also joining from commonwealth and just want to know isnit a fail if u don't do all 3 sets perfectly? Been training alot but I'm struggling with the transition from push-ups to the plank as my shoulders realy start buckling

@@chasecoulon8613 I’m guessing SA from “buckling”😂🤝🏻 I don’t believe it’s a fail so long as your form resembles the exact movements from the instructional videos. On the day your nerves should carry you slightly too, you just DO NOT GIVE UP. How long till you’re due?

@@chasecoulon8613 aim to get them done “to the T” imitate the videos and remember your head quits before your body does…

@@nate9609 i have my triage call today , still no date for pjft but I'm sure it won't be long now but yeah I've been training every day for almost 2 months doing the 3 circuits daily and a 2.4 km run every second day

@@chasecoulon8613 By the time it comes round I’m confident you’ll get it bro💪🏼 keep progressing!

@Dark Knight are you in training now?

@@ewanbosowitz8 run got removed due to the fact not everyone had a treadmill at home during COVID

@@ewanbosowitz8 Like Joe said the run got removed because not everyone has a treadmill, but i think you do the 1.5 mile in the ROP in the first 4 weeks of training

How did it go?

Yeah we have covered this on a couple of our videos now and also on social media.

Thanks allot for all the videos and information. Very helpful stuff, made training a hell of a lot easier.

aye nice work bro. just curious how long you trained for it ? did you train long before you applied? cheers

how far through the test did you get?

Congratulations onto the next stage

Well done. Aim for 4.

Yeah warm up video is up too

Wow a year. How was you training for the test? We've taken people from not being able to do half of 1 round to completing it in 8 weeks.

@@marinestrainer it was just training around family and work was difficult for a while but I managed to sort out a timetable so I always had time to train that and having money was a problem for a little while for the correct diet but passed it so I am happy

@@ViperZz334 nice now for CPC

I’ve been looking to get one, any brand you recommend in particular?

@@mj-sz2hr recommend going on Amazon and then just finding one to suit you. That you can take weight out of to make sure your not stuck with like 20kg

@@joepattenden1785 Got it, thank you!

@@marinestrainer Thank you - much appreciated

How you finding the test now?

How’d it go brother?

Gis A Quid I managed to pass but the sgt advised to give myself 2-3 months to get fitter for recruit training

how are you now mate

Update

You will have better progress putting doing it all in one

How'd it go?

Yes doing this every day is not beneficial at all. This is the test so you need to train to pass the tests. Think of marathon runners they don't run marathons at all till its race day, they do speed work and tempo runs. With the marathon being the end goal. It's the same as this you need a training plan to build you towards this test. You want to be doing different style of circuit training with the pjft movements built into the circuits. This will build fitness conditioning, to be strong enough to support the volume of the test you want to be doing strength work so weighted exercises, tempo reps etc. To help with muscular endurance for the test you want to be doing volume work so max effort sets on the movements. As you get closer to the test you want to start doing interval versions of the test. I would do 1 round of the test rest 3-5 minutes and repeat for 4 sets. Every week lower the rest by 15-30 seconds. You could lower the Reps by half and each week increase by 1 rep every week till you can do the full test.

Hope that helped

@@marinestrainer Yes! This is fantastic! Exactly what I needed. Saw some comments of guys doing this everyday and it just isn't working for me and goes against what I've learnt in regards to allowing the body to recover etc... Hopefully if I follow what you've said religiously, then I hope to be able to complete the 3 rounds as per the test. My selection has been pushed back from June to September so I'm hoping my recruiter will give me the time to allow myself to work on this, but understandly I would like to have this passed by the summer. Hope that's realistic. Thanks again

the test will be completed in a gym with a PT watching you. you will use a pull up bar there. but make sure you have one to train pull ups on.

This is a simple fix by adding exercises into your warm ups or as accessory work after workouts. Help build endurance you can do straight arm planks and handstand hold against wall, but don't let shoulders drop during these exercises make sure you keep pressing the whole time. if doing these as warm up can do 30 seconds at a time or something or at end of training just hold it for max time.also to help with tight shoulders make sure you stretch your chest, biceps and triceps. also if you got really light dumbbells look at adding internal and external rotations into your warm ups are at the end or your training.

@@marinestrainer nice one mate.

Max effort sets to build volume In the movements, do more rounds than needed to help. With conditioning you just need to do conditioning, plenty of circuits, running, interval training

Slow reps are better than no reps. Slower reps will help your form and endurance. Couple weeks of doing it in your own time come back to this video at the end of each week and you’ll notice improvements.

Alright mate I was struggling for a while and then I started to doing one set of the circuit in the morning before getting to the shower before work and then trying my best at it when I got in from work. I also completed the odd set of push ups and squats whenever I could throughout the day. Good luck

SuperVHSchannel yea I passed VPJFT ages ago now so it’s calm got my ROP date in March

nothing better than reps, just keep on doing situos throughout your day when you have free time, the constant practise will improve your endurance

Do weighted sit ups, regular sit ups will feel easy if you smash these out and increase the weight

So you got keep legs together the whole time. When you go down to floor it's pretty much a squat. Kick back into a solid plank, kick back into a squat stand up fast feet together arms by your side.

😂, takes time mate. Use gainers to build it up.

@@Davserbanwhat gainers mate?

@bradley4524 it's a way to build up these exercises, press ups, pull ups etc. For example I'm going to do 3 sets of 10 pressups today, so 10,10,10. Once I'm done with that tomorrow I will do 12,10,10, and the day after 12,12,10. And so on

@@Davserban ah right I get you now yeah best way for sure been doing that for most of the exercises in the Pjft deffo makes a difference

@bradley4524 if it works it works. I'll also say the pjft is really good and I still use the recording in my training.

Still using the vpjft circuit you just do it in person at a local gym with pull ups added onto the end

It’s because the prmc is no longer a thing if u pass the vpjft you go to lympstone and do a 4 week bit of training the ROP

So you get a rest between sets?

@@subteloyster3927 dunno

@@subteloyster3927 nope you do it all in one go

@@nyexai2247 thanks. But I’ve already completed it now the CTCRM

There's no run for the vpjft but you'll do the 2× 1.5milers during ROP or early into training

@@meganfuller5843 oh ok thank you 👍

@@meganfuller5843 The burpees count for the cardio part

@@rfj1156 oh aye, Burpees are bastards 😅

Once you pass this PJFT, the next fitness test is the RMFA (Royal Marines fitness assessment) consisting of - 2x 1.5mile runs (first in 12mins second to be under 10mins). The VO2 or ‘bleep’ test. (Must achieve level 13 or above) Press-up up test again but minimum of 55. Sit-up test again minimum of 75 And pull up test. (Up hold, down hold) min of 6 👍

Need to add more sit ups and ab work into your training. When you do circuits put sit ups in or some kind of ab exercise. Also you can try doing weighted sit ups.

This test is done at a local gym

@@marinestrainer that’s perfect thanks for the feedback

Congratulations

For marine yes. Officer is 4

Not really an age you should be at before you can do it. Everyone is at different fitness levels. Keep smashing the bodyweight exercises and workouts and you'll have it in no time. Maybe attempt the test once every 2 weeks or once a month and the rest keep smashing bodyweight workouts.

Yes, id suggest split your workouts into workout A and workout B. Workout A do as many reps as you can of each exercise with plenty of rest. This is your volume training. Workout B. Do sets of 10 of each exercise without rest until you are exhausted. This is your conditioning. Ex RMPTI.

Check out Joe Wicks

Did u sign up

Yes but no break between

@@marinestrainer Thank you very much for your help. 👍

@@marinestrainer Again, Cheers mate

i would add weighted sit ups into your training and try get midline stronger and build up reps so you are doing high reps with weight. Hold a weight against chest and bring chest right up to your knees.

@@marinestrainer how do they score it ? All reps have to be completed ?

@@callumparnell9253 yes you have to complete it with no stops or breaks.

No, straight into it. The planks like a break in a sense.

how you training for the test?

@@marinestrainer lots of full body CrossFit style workouts and body weight stuff, lots of running and swimming, also strength training. Few times a week. Can do 2 rounds and then the third round with a short break but can’t quite ever seem to get all 3 rounds consecutively. Might just mean training a little longer but so frustrating😂

@@jackwalker4341 don't fails you first on the 3rd set? Look at improving that more adding it more into training. Or you can do CPC style intervals etc

@@marinestrainer get past the burpees and then sit-ups form goes out the window I keep going and press-ups the same haha

You got it keep working

Feet together on burpees yes. Not sure on towel for push ups

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-sCNKKIePvvo.html

Why don't you just ask your afco

Yeah I think you do

Just called my candidate support manager and she said they didn’t

No its just this circuit and pull ups after

@@marinestrainer Thanks for the feedback when did they change this? Regardless I think its good to keep that cardio vascular fitness at its peak.

@@abornazie9527 2 years ago they changed it when covid started. So people could still process in application process.

@@abornazie9527 they may be going back to the 3 miler soon. So make sure you are still running

this virus has made it slightly more difficult, but nothing to fear we just need to get a bit aggressive. Hope to see that 3 miler in there soon. i’m hoping to be in England before September to do it. need to sort out my application and a visa.

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-sCNKKIePvvo.html

@@marinestrainer thanks! Was training for that anyways but just wanted to be extra certain before I sent in my forms for it!

@@marinestrainer this is obviously a site making money via adverts the link in the CB is a closed link with no adverts and no one getting money.. people are failing mid test as adverts are popping up I hope all proceeds are going to the RMA?

Yes you do correct

@@marinestrainer Nice one got my fitness test in two weeks.

@@marinestrainer Do they teach you to drive during training? Or Is it after pass out?

@@JLOCC23424 I know someone who passed out recently, he did all his driving after he got the green beret.

@@elitecltrooper501st Ah ok bet he's got some mad driving skills I'm also wondering if they teach you unarmed combat while in training or after but I'll find out when I'm at Lympstone next year. Thanks for letting me know though.

cant do two and got the test in two months im close tho just shoulders holding me back

What was the PJFT in the 90s?