General Knowledge Part 2.

This is just a carry on from the post yesterday as I didn't have time to get everything down. 

Which Aircraft Is Replacing The FA2 Sea Harrier?

F35 Joint Strike Fighter

If the British ever get hold of the F35 it will fly from HMS Queen Elizabeth and Prince of Wales.

Although whether we receive the F35 is very much up in the air at this current time for a few reasons. Most recently in the press was because it has been built in a way which would mean it couldn't land on the carriers it was designed to operate from. Secondly, with the cuts to the defence budgets the military are currently facing, is it realistic that we will have the money to buy these aircraft? Or are we even going to have anyone to pilot said aircraft? Let alone have the money to pay people to do it...

Which Ships Carry Aircraft & What Types Do They Carry?

Type 23 Frigates: 

                  Carry: Merlin, Lynx

Destroyer:

                  Carry: Lynx, Merlin

Aircraft Carriers:

(Under Construction: HMS Princes of Wales, HMS Queen Elizabeth)

                  Carry: Harrier, Sea King, Chinook, Merlin

Which Insignia Denotes A Lieutenant?

2 medium gold braid stripes with one thin gold strip running between them. Placed upon a Navy Blue/ Black Background, the top stripe has a Ubiquitous Loop.

What Does NATO Stand For?

North Atlantic Treat Organisation 

How Much Is The Annual Royal Navy Budget?

The current Military budget is £33.7 Billion. So the Royal Navy budget will be around £11.23Bn

What Type Of Missile Is The Sea Dart?

The sea dart missile is a SURFACE TO AIR missile

What Is The Range Of The Side Winder Missile?

The range of the Side Winder missile is 0.6-22 Miles

What Is The Rank Of Chief Petty Officer?

Royal Navy: 

                     Comes above Petty Officer and below Warrant Officer Class 2

Royal Marines:

                     The equivalent of Colour Sergeant 

 

What Is The Beam OF A SHIP?

The beam of a ship is its width at the widest point.

The wider the beam the more initial stability it has, at expense of reserve stability in the event of capsize, where more energy is required to right the vessel from its inverted position.

How Many Countries Are In NATO?

28

Name The Naval Bases.

Portsmouth Naval Base: 1194. Home to RN's SURFACE FLEET, including the RN'S AIRCRAFT CARRIER, ALL DESTROYERS, HALF OF THE FRIGATES, ONE MINE HUNTER SQN, P2000 PATROL SHIP

Devon Port Naval Base: Since 1691. Home to: NAVAL ASSAULT SHIPS, TRAFALGAR CLASS-SUBMARINES, HALF THE FRIGATES/ Majority of the HYDROGRAPHIC FLEET

Clyde Naval Base: Home to Britain's VANGUARD CLASS SUBMARINES and ONE OF TWO MINE HUNTER SQN's

What Is The Current Name Of Military Operations In Afghanistan?

Operation Herrick (15)

What Is The Displacement Of An Aircraft 

65,000 TON Leviathans 

How Many Are Typical Frigate Crew?

185 Personnel

Which Of These Are Typical Submarines Weapons?

The answers will be one of the following:

Spearfish Torpedoes

Lockhead Trident D5 SLBMS

Cardio & Shin Splints

As I mentioned in my earlier posts, for the past year I have been plagued by incredibly bad shin splints, only made worse by wrong diagnosis of cause. The physio I currently undergo for Shin Splints is quite simple.

First thing in the morning I have to perform exercises using a band to strengthen my Peroneus Longus (Which runs along the outside of the shin), followed by icing them for 15-20 minutes.
 This is followed by a series of lunges.

So whilst I can't run, there are still ways I can maintain some level of fitness. To do this I use an array of static machines at the gym, such as the bikes, cross trainers and rowing machines.
The cross trainer is probably my favourite method as its virtually running without the impact the feet make hitting the ground, but with the added resistance you can choose to add to the session.

Along with this I will head down to my local swimming pool (Which just happens to be Ponds Forge International Swimming Centre, whilst I'm in Sheffield) and swim for an hour at a time at least two or three times a week.

Now we get to the good bit. Since my legs are getting better I have discovered that I can walk at a high pace. So whilst I was sat there thinking to myself, how can I turn this into a full blown 'make you want to throw up session', it hit me. I decided that my new cardio routine will involve and 8.5 mile loaded power walk/ Jog (As once my lower legs warm up after about half an hour, I can jog at a slow pace).
So this is what I set out to do. I loaded my pack with disc weights only intending to start with around 30-40lbs worth of kit in the bag. I chose a suitable place, where I would be on soft moorland, as not to cause any more damage to my already ruined shins.

 The chosen route would be the Hole of Horcum just along from RAF Fylingdales. This route takes in some of North Yorkshire's most picturesque scenery, whilst also being an absolute killer on the rolling terrain with long up hill and down hill slogs to look forward to.

It took me 2:17:22 to complete the route and by the end I could barely stand. Once home I got my Reuben Heaton weighing scales out, weighed the bag and it confirms my first thoughts...firstly I am horrendous at maths, secondly the bag weighed more than I intended, the bag in fact weighed 77lbs 4oz. Admittedly, although I didn't injure myself this is far to much weight to be starting with, so on my next outing I intend to lower the weight and build up to higher weights, the same way you would if you were weight lifting.

All in all I was chuffed with this little exercise and can't wait to get back on it! The App I used to get the below images is a cracking little App called Run Keeper. If you are looking to track the progress you make, this is a must. I also believe it was free!

Corps Knowledge & History Part 1

Corps Knowledge & History...
So along with a diary of my gym routine I'll be using the blog as a store for all the information I learn online. I have a notebook which I keep this information in as well, but it's always helpful you make a backup file as it were!
   Over the next week I intend to get down to the local AFCO and pick up The Globe & Laurel Magazine, as I really wanted to learn the structure of the Royal Marines Unit Command and Senior Appointments. I know that CGRM/COMUKAMPHIBFOR Maj Gen is E Davis OBE as he took over Maj Gen Howes OBE. I also know that Brig M Davis was appointed Commanding Officer of 3 Cdo Bde, but I'm having difficulty tracking down the CD. I know it used to be Col H J White, but as the guys above him have shifted places I want to make sure someone else hasn't taken over the role before I drill this all into my head. So that threw tonight's revision on its arse. So here's some of the general knowledge I have already instilled into myself.
The Globe & Laurel


The Lion & The Crown:
This was presented to the Marines in 1802 by King George IV. It denotes a Royal Regiment
The Globe
Chosen by King George IV as a symbol of the Marines success in every corner of the globe.
The Laurels
Awarded to the Corps to honour the gallantry displayed during the investment and capture of Belle Isle, off L orient, in April-June 1761


Gibraltar
Refers to the Siege of Gibraltar in 1704. It was awarded in 1827 by George IV as a special distinction for the services of Four of the old army Marine Regiments.
The Fouled Anchor
Incorporated into the emblem in 1747, is the badge of the Lord High Admiral and shows that the Corps is part of the Naval Service.
Per Mare Per Terram
Believed to have been used for the first time in 1775.

What Aircraft Do The Royal Navy Currently Use?
Lynx MK 8 (Attack Helicopter)
Armoury- Sea Skua Missiles
                Sting Ray Torpedoes
                Depth Charger
                Machine Gun Pods
Operates From:
                Type 42 Destroyer
                Type 22 Frigates
                Ice Patrol Ship HMS ENDURANCE
                SOME Type 23 Frigates (When not operating Merlins)
                Type 45 Destroyers
Flown By:
                815 Naval Sqn
Aircrew/Maintainers:
                702 Air Sqn

Lynx MK 9
Flown By:
              847 Naval Air Squadron (NAS)
              RMC Helicopter Force

Merlin MK1
Role:
       Search & Destroy Enemy Submarines
       Anti Piracy/ Drugs Running Patrols
       Surveillance/ Reconnaissance
       Search & Rescue
       Passenger & Load Transportation
Armoury:
       Sonar Buoys
       Sting Ray Torpedoes
Note:
       Currently being upgraded to MK2 which has more powerful computer systems & easier operation for aircrew
Used by:
            814 NAS
            820 NAS
            824 NAS
            829 NAS

Sea King MK7 Airborne Surveillance & Control
                                        (ASAC)
Role:
       Detecting Enemy Threats/ Suspicious Ground Movements
Equipment:
       Search Water 2000 RADAR (Observes and detects enemy units)
Used by:
       849 NAS
       854 NAS
       857 NAS


Sea King MK4
Role:
       Personnel Carrier
       Delivers Supplies
       Deliver Heavy Artillery
       Delivers Light Weight Transport
Used By:
       Commando Helicopter Force
       845 NAS
       846 NAS

Sea King MK5
Role:
       Perform Search & Rescue Operations around British Isles
Used By:
       771 NAS
       HMS Gannet

Lynx Wildcat
Role:
      Anti Submarine
      Ship Protection
      CASEVAC
      Battlefield Reconnaissance
Upgrades:
      Increased Engine Power
      Improved Operating in HOT ENVIRONMENTS/ HIGH ALTITUDE
      Improved Cabin
      Armoured Seats/ Floor
      Targeting System/ 360 degree Full Colour Surveillance RADAR
Used By:
      700W NAS (Testing Phase)

So I've been sat here trying to figure out what I should write about to lose my 'blogging virginity', the only obvious thing to come to mind so far is my training schedule.
Since the age of about 16 I've always been a regular gym goer as living in the rural seaside town of Whitby there's not a fat lot to do after school/college finishes for the day. The only time I've really stopped working out for extended periods of time is when I've crashed racing my bike, so my weight, size and general strength has always varied but it now seems to have plateaued and I can go periods of about a month without working out and only drop a couple of kilo's with the weight's I lift, I class myself as being pretty lucky I guess.

When I first attempted to join the RMC aged 17 I hadn't fully appreciated the physical and mental ability someone attempting to get through PRMC or POC would need, and its only been in the years after (when I've been trawling through the PRMC forum and browsing various books) that its struck me and it scares me....oh to be young and naive. I could quite easily whap out 70-80 press-ups and just as many sit ups. But what's struck me is that anyone who trains regularly could achieve this. From my understanding, at POC and PRMC they are looking to break you down so they can gain an understand of how you act when you are running on fumes.

 Now remember this is just my personal opinion and what I have taken from reading various blog's and listening to peoples advice; but to be successful at PRMC or POC it would seem that along with mental strength (which I will cover later) you have to have a high level of muscle stamina, or a prolonged level at which it takes to reach before your muscles fully collapse. That's why I interval train. Layman's terms this is basically breaking up the set's with another exercise thrown in the middle for good measure. The exercise I throw in is highly dependant on which area of the body I'm working, but will usually be weighted pull-ups, sit ups or press-ups. If I'm working my back then I will always throw pull-ups into the mix, to really isolate the muscles but also get them used to being over worked so it almost becomes routine for them. The intention of this is that when I get to POC or PRMC they wont be shocked at being over used, I'm almost 100% certain they will still be shocked and I will crawl away hanging out of my arse. But its damage limitation.

If I'm doing chest and core then it will vary between sit-ups and press-ups. When I work my legs I tend to mix in all 3 just for good measures. On average I will do around 200 sit-ups and push-ups per work out, with the intention of working the muscles to fail. As my training progresses I hope that this number will improve, showing that my levels of muscles fatigue are being prolonged further into the session. It doesn't matter in what order I do them in, as long as I get them done.

My routine varies an unhealthy amount. I get bored of it easily. The routine I am currently doing consists of:
Day 1: Back, Legs, Core.
Warm Up- Holding for 20 Seconds:
          Single Leg Hamstring Stretch
          Double Leg Hamstring Stretch
          Quadriceps Stretch
          Calf Stretch
          Deltoid Stretch
          Pectoral Stretch
          Triceps Stretch
          Abdominal Stretch
          Back Stretch
Session:
          Clean From Blocks (without blocks) Sets: 5 Reps: 8-10 Weight: 60kg
          Pull-Ups Reps: 8
          One Legged Squats Sets: 5 Reps: 8-10 Weight: 40kg
          Pull-Ups Reps: 8
          Plate Lunges and Rotate Sets: 5 Reps: 8 each leg. Weight: 10kg plate
          Pull-Ups Reps: 8
          Jump Squats Sets: 5 Reps: 8 Weight: 15-20kg
         
          Bent Over Barbell Row: Sets: 5 Reps: 12 Weight: 30kg
          Super Set: Here i take 3 exercises and perform them in rapid succession 1 set is performing all 3      exercises in a row
          Up Right Dumbbell Rows, Bent Over Dumbbell Row Palms facing in, Dumbbell Press: Sets: 4 Reps: 8 Weight: 14kg
          Arnold Dumbbell Press: Sets 4: Reps: 12-14 Weight: 20kg
          Bent Over Dumbbell Lateral Raises: Sets: 4 Reps: 8 Hold: 8-10 seconds Weight: 10kg
          One Arm Dumbbell Row: Sets: 4 Reps: 10 Weight: 35kg
          Lat Pull-Downs: Sets: 4 Reps: 8 Weight: 45kg working up to 75kg
          Pull-Ups to FAIL
Cool Down: Same as Warm Up
Day 2: Chest, Abs

Warm Up- Holding for 20 Seconds:
          Single Leg Hamstring Stretch
          Double Leg Hamstring Stretch
          Quadriceps Stretch
          Calf Stretch
          Deltoid Stretch
          Pectoral Stretch
          Triceps Stretch
          Abdominal Stretch
          Back Stretch
Session:
         Press-Ups. Reps: 60
         Bench Press Medium Grip. Sets: 6 Reps: 8 Weight: 60-80kg
         Press-Ups. Reps: 40
         Barbell Bench Press. Sets: 4 Reps: 12 Weight: 35kg Each Dumbbell
         Decline Press-Ups 30
         Super set:
         Standing Cable Chest Press, Cable Cross Over. Sets: 6 Reps: 10
         Press-Ups. Reps: 40
         Incline Barbell Press. Sets: 4 Reps: 8 Weight: 30kg Each Dumbbell
         Decline Fly's Sets: 4 Reps: 8 Weight: 20kg
         Press-Ups. Reps: 60
       
         Sit-ups. Reps: 80
         Barbell Side Bend. Sets: 3 Reps: 10 Each Side Weight 20kg
         Sit-Ups. Reps: 40
         Cross-Body Crunch. Reps: 30
         Sit-Ups. Reps: 30-40      
         Dumbbell Side Bend. Sets: 4 Reps: 10 Each Side. Weight 30kg Dumbbells
         Sit-Ups. Best Effort 60-80

Cool Down. Same as warm up.

And that's my work out. Rotate between these two sessions for 5 days of the week, given a rest period during the middle. So if you start on Monday, the rest days will be Wednesday and Friday. Remember, I go lighter weight so I have more control and execute the exercise properly. I train by the ethos, everyone has to start somewhere.

When I get chance I will write up my Cardio sessions too.

Hello...

Thanks for taking the time out to have a quick mooch over this blog. I was initially a bit hesitant about writing a blog, I mean who wants to listen to my incessant rambling? True, no one does; but this blog acts as motivation for me to get in shape and give myself the best running shot I can at becoming an Officer as part of the Royal Marines Commandos. Perhaps someone else may learn something through my own experiences?

  So I'll give you a little intro into myself and what I hope to get out of this blog. I'm a 21 year old student coming to the end of my degree. I initially didn't want to go to university, but after failing early on in the application process and being told to get a little 'life experience' I was recommended to try university. In hindsight I should of just gone straight in as a Marine, but that's what makes hindsight an absolute beaut. If anything University has given me an even greater hunger to join the RM family as the prospects of a normal 9-5 office job does not appeal in the slightest; plus a greater respect for the magnitude of commitment and effort that needs to be put into the application process in order to even get to Lympstone. My view on life is that I'd rather have an absolutely kick-ass time for a short period (if it has to be that way, this is the armed forces we are talking about) as opposed to getting stuck in a job I'm neither interested in, challenged by or feel fulfilled in. My personal preference is that if there are two roads and you have to follow one, follow the harder one as in the end you feel more fulfilled as you have ultimately achieved more than if you had set out to take the easy route; you also learn more about your character. Try it, you might surprise yourself.

I've trained in gyms since I was 16 and up until my first application I was also a keen runner, opting to run everywhere due to detesting public transport and not learning to drive til I was nearly 18. When I failed I stopped running but maintained my physical fitness in the gym. I seriously wish I had continued with the Cardio. November 2010 and I started running again but because my lower leg muscles had been so inactive for such along time I soon started getting shin splints. I got them so badly on occasions I couldn't physically walk for days on end. January 2011 and I went to see a private podiatrist. The podiatrist told me that when I walked I suffered from pronation. Luckily this is a common injury for runners and nearly £600 later I had a brand spankers pair of Orthotics, running shoes and back to running training schedule, awesome! Over the next few months I trained my nuts off, but my shin splints just got worse and worse. This eventually led me back to the podiatrist who sent my Orthotics away for a new pair. Okay, lets try it again. So now its September 2011 and my shins are still no better off than nearly a year ago when I first started running again. My mum is a retired Podiatrist so took a look at my feet and couldn't see any pronation whatsoever, so took me to a friend of hers who is a physio. He took one look and agreed with my mum, I did not pronate and the only thing the orthotics did was make my pronation worse. October and I have finally got rid of the god forsaken Orthotics and have now started phsyio on my legs to get me back running and this is where the blog starts...