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heres once they gave me at my local afco...
DAY 1- run 1.5 mile + pyramids

DAY 2- weight training/cardio training

DAY 3- run 1.5 mile + pyramids

DAY 4- weight training/cardio training

DAY 5- run 3 miles + pyramids

DAY 6- SWIM (1hr session)
first 10 lengths SPRINT freestyle followed by remaining 50mins breastroke

DAY 7- DAY OFF!!

Try an include the following sets of excercise in your weight training work out:
- Pull ups (3x6 to 10 reps)
- Press ups (3x15 to 20 reps)
- Sit ups (3x20 to 30 reps)
cardio includes:
-Rowing machine
-Stationary bike
-Stepper machine
-Cross trainer

PYRAMID TRAINING

On completion of your run, mark out a course with 1x start line, 5metre line, 10metre line, and a 15metre line.

1.Sprint from the start line to the 5m line, touch ground and reeturn to start, touch ground

2.Sprint to 10m, touch ground, return to start, touch ground

3.Sprint to 15m, touch ground, retun to start, touch ground

4.Sprint to 10m, touch ground, return to start, touch ground

5.Sprint to 5m, touch ground, return to start, touch ground
Take a short break and carry out basic stretching exercises.Repeat pyramid but at each distance mark do 10 press-ups.Take a 30 second break then repeat but at each distance mark do 20 crunches.Take a 30 second break then repeat but at each distance mark do 5 star jumps.Take a 1 minuite break and carry out basic stretching exercises. Repeat at least 3 times through!!

thats all m8
regards

What does everyone/anyone think about this fitness programme suggested by Beast...http://www.mfat.co.uk/rm.php?page=rm1. I am currently on week 2 of the POC programme.


James

James,

Thats the one i was on about, I just started week one of the POC one, i found those inclined pull ups are harder than they look.

CrouchmasterT wrote:I reckon the pre prmc workout should be alright for the first 8 weeks to get basic fitness and strength up then move on too more challenging workouts, i dont really want to overtrain, just end up injured and delaying training.

Crouchmaster T: Have you worked out what level of fitness you will be maintaining after week 8 on the PRMC Pre-Recruit programme?

I hope my calculations are correct

Circuit:
Press Up 35 reps x3
Sit Up 40 reps x3
Incline Pull Up 35 reps x3

Aerobic:
Run 40 min
Cycle / Swim 50 min / 40 min
Sprints 8
Pull Up 8 reps

I would say that is a challenging workout all itself. Let me know when you complete it and then say that is not challenging enough. I see it all the time where all these people devise their own workout programmes. I wonder how many of them stick with them right to the end or how many of them are full of hot wind and piss.
No disrespect to any of you that start a programme and follow it to the end. You have my respect.
Start a progamme and quit it after a few days or few weeks out of lack of determination? You're a ballbag.

Lance,

I didn't mean for it to sound like the Pre PRMC program would be too easy, if you keep adding on extra reps and longer runs it will stay challenging. I just meant i will design my own training program that will combine things like fartlek, gym sesions and circuits containing more exercises etc.

One problem I had with the routine is the Thursday that sprints are only done as an aerobic activity. I dropped this in favour of including fartlek on the runs instead. I found it much much better.

I would seriously recommend to anyone developing an exercise programme to include fartlek on the running activity.

Hello I have heard a lot about this 'Fartlek' but have no idea what it is? can anyone tell me?

Thanks
-Spence

Thanks mate
-Spence

http://www.tonyrogers.com/humor/female_bodybuilders.htm

think H might like this site

OMFG that is Discusting !!

You've gotta wonder what Bootneck was searching for to find that.

look on the bright side, it saves buying a set of "Nut" crackers for christmas, just pop your nuts between her legs and...crack . make sure its not your personal nuts though, just the ones you get from ASDA.
I`d like to see these Women pushing their ASDA trolley round when they`re 60+, what a sight that would be.................not

look on the bright side, it saves buying a set of "Nut" crackers for christmas, just pop your nuts between her legs and...crack . make sure its not your personal nuts though, just the ones you get from ASDA.
I`d like to see these Women pushing their ASDA trolley round when they`re 60+, what a sight that would be.................not