Built By Spectre – Royal Marines

Our Programme

What will this programme prepare me for?

Royal Marines PJFT, CPC, ROP and most importantly recruit training.

Specific movements and skills i.e. rope climbing/ regain

The structure of our programme is user-friendly and accessible via our mobile app eliminating the need for you to think about your daily training routine. This allows you to focus entirely on your training without the risk of overtraining or burnout. Having completed and successfully passed all the courses for which we develop programmes for, at Spectre Performance, we understand the potential intimidation associated with this endeavour. Therefore, eliminate the uncertainty and allow us to use our experience and expertise to navigate you through this process.

Screening Process

Week 1 on the Built by Spectre programme, each person will undergo a screening process to determine their physical start state. This screening process will highlight any weaknesses prior to starting the programme, which can then determine any necessary adaptations, adjustments and focus needed for the individual’s training.

Structure of the Daily Routine

Each session will begin with a specific warm up to prepare the mind and body for the demands of training. It will consist of an activation phase, mobilisation and potentiation to ensure adequate preparation.

The 1%ers are key to injury prevention and strengthening the isolated elements that can be overlooked. These will consist of areas that have been highlighted as a weakness during the screening process i.e. core stability, plyometrics, balance and proprioception. These are all key components of the bigger picture as they allow the body to function more efficiently during the demands of training.

Each week you can expect to conduct:

• Several strength sessions – a solid strength base will allow for a more efficient transition to areas such as strength endurance. Maintaining a good strength foundation will reduce the risk of injuries when using multiple planes of movement i.e. carrying heavy loads over rough terrain, running etc.

• Aerobic and lactate threshold sessions – improvement in these two areas will allow you to be fully prepared for the specific runs, speed marches, loaded marches and the commando tests that you will face throughout your journey to becoming an elite soldier.

• Strength endurance sessions -these will help you become more efficient, remaining strong whilst under fatigue, which is a key element if you want to be successful and last the duration of the course.

• Mobility and 1%ers -these are vital and must be executed both efficiently and consistently. This will be the difference in how well your body is prepared with the ability to sustain itself throughout the process.

Spectre Access

Daily leaderboards and forums allow our community to hold one another accountable, challenge and push one another. Once you have joined our community you will have the opportunity to speak to both coaches on a daily basis via the FitR app , who will share their personal experience and knowledge, whilst advising and supporting your journey. You will also have access to information on the key pillars to performance which we have collated into the Spectre Library including:

• Nutrition
• Recovery Protocol
• Supplements
• Sleep
• Mobility
• Injury prevention
• 1%ers

*To have the correct training block, start the programme on Monday as it runs from Monday to Sunday*