Training for the PRMC

[DAS]

hi mates!
decided to join the Royal Marine Commandos
just wanted some advice about training etc
here is the current progamme that i am now on...
Moring:Week1:
1.15 press-ups
2.20 sit-ups
3.15 tricep dips
4.15 squat thrusts
5.3 pull-ups
I repeat this set three times every morning.
(i add 5 reps to every thing in set 2)

Afternoon:
Monday-4 mile run and sets
Tuesday-14 mile bike ride
Wensday-day off
Thursday-15 min run on treadmill (jog, sprint, jog)
Friday-swimming (at least 60 leangths)
Saturday-4 mile run after reps
Sunday-day off

This set is used directly before/after each run.bike ride or swim
1.15 press-ups
2.20 alternate sit-ups
3.20 squats (with weights)
4.5 pull ups
5.20 knees to chest
6.5 millitary press and 5 tripcep curles
7.20 squat thrusts
8.15 tricep dips
9.10 lunges (each leg)
10.20 half sits

set 2 is supposed to be the hardest so i add 5 reps to every thing.

Week2:Repeat week 1
Week3:Add 5 reps to everything, also add 1 mile to your running and 5 mins on the treadmill.
Week4:continue to add the same amount of reps(shown above)
Week5:continue to add the same amount of reps(shown above)
Week6:continue to add the same amount of reps(shown above)
Week7:continue to add the same amount of reps(shown above)
Week8:continue to add the same amount of reps(shown above)
Week9:continue to add the same amount of reps(shown above)

in the morning i also do weights
5x seated dumb bell curls
5x tricep overhead lying ext
5xtricep overhead ext
10x tricep dips
5x millitary press
repeat this 3 times (add two reps to every thing (5 to the tricep dips ))

i have found this training programme pretty good so far (though i am only on week 2!) much better than a programme that my dad gave me (he is an ex matlo AND IT IS NOT MY FAULT!)

any comments or relpies would be much appriciated.

Gunga Din

[Stokey_14]

Hey there mate, I'm no fitness guru but one thing I noticed with your plan that I think could be improved is your selection of weight exercises... I no a lot of people say that weights are not necessary (and they aren’t) but I think if used properly they can help a fair bit.

Take Bicep curls for instance, although these have there place in training don't make them the main component of your training they may help in over hand pull ups lifting objects etc but they aren’t key. If you wish stick some sets of theses at the end of a work out 1-2 times a week then I can’t see much harm (might even gain you some more female attention = more cardio ) and also try hammer curls as well as bicep curls (these hit the muscle in a different way and gets the fore arm more as well)

what I have read is to try and use more compound movements such as squats, dead lift, bench press, pull ups, shoulder press, bent over row etc as these use more muscle groups and will do more for you than curls and extensions etc

Don’t go over the top with weights use them like a supplement maybe train 3-4 times a week 30-60 mins (this is just my opinion train more or less if you wish as this is a rough estimate. I would think something like this would be beneficial

Monday- dead lift. bent over row, pull ups (add some curls, extensions at the end if you wish)
Tuesday-bench press, shoulder press
Wednesday-rest
Thursday- repeat Monday
Friday- repeat Tuesday
Saturday-rest
Sunday-rest

there are many different views on what weights or set you should use but use theses guide lines... (check these on the tinter net! I’m not sure on the exact figures)

1-6 max strength
7-12 optimal hyper trophy
13-25 endurance

Most people say endurance is the key in the sort of stuff you do in the marines but if you find something that works for you go for it... mix it up and don’t get stuck doing the same old thing week in week out and get the right rest.

Make sure running and circuit training... (I.E press ups, pull ups ,abdominal work, dips, burppys, squats in all there manifestations) are key to your training don't go training like a body builder as having a perfect symmetrical body wont help you at lympstone (I'm not saying body building is bad just not really useful at CTC)

Hope this makes sense and helps. If I’ve put anything that’s incorrect or bad advise I’m sure some good sole (or cod....... ok that was really a bad attempt at a joke never mind hey ) will correct me. Always remember posts on here are mainly opinions and what works for one person my have no affect on another so its all about trial and error (just don’t do anything daft like trying to squat 800 pounds )

just my two pennies worth

best of luck

Stokey

[BOSS]

looks like a good plan - just make sure you do rest on your REST day.