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....Anyone got any good Fitness routines, that will get me really fit ? I go to School so i cant really Training during the day and at night im either playing footy or at the Army Cadets(which is shit) so ive only got a couple of hours for working on my fitness at night, any suggestion ???????

This is what i do. Im still at school also..

Mon: 3 Mile Run

Tue:Circuit Training

Wed:Cross Country in school

Thu:Circuit Training

Fri:3 Mile Run

Sat Morning: BFT: 1.5 Mile= Best
Max pressups & Situps in 2 min

Sun: Rest & do Homework


I do it straight after school. Only takes 40 Min or so out of your day. Once you start doing it just becomes a routine and you just get on with it.

Sunday - Rest.

Monday - Swim 40-50 lengths in the morning. 4-5 Mile hard run in the afternoon. 30-35 pressups on the hour.

Tuesday - 5-6 Pullups on the hour. Evening circuit(Below).

Wednesday - Swim 40-50 lengths in the morning. 4-5 Mile hard run in the afternoon. 50+ situps on the hour.

Thursday - 5-6 Pullups on the hour. Evening circuit(Below).

Friday - Swim 40-50 lengths in the morning. 4-5 Mile hard run in the afternoon. 30-35 pressups on the hour.

Saturday - Rest.



Warmup
Thorough stretches from head to feet.
Slow jog around edge of field stopping to do 10 Pressups, 10 Situps, 10 Tuck Jumps, 10 Hindu Squats in that order in each corner.
Hold pressup position for 30 seconds.
Mark time for 1 minute

Phase 1 – Full length of pitch
Hold pressup position for 10 seconds and perform 10 pressups
Hold pressup position for 10 seconds and perform 8 pressups
Hold pressup position for 10 seconds and perform 6 pressups
Hold pressup position for 10 seconds and perform 4 pressups
Hold pressup position for 10 seconds and perform 2 pressups
Sprint to the other touchline and work from 2 up to 10.
Sprint to start position and mark time for 2 minutes.
Hold pressup position for 1 minute.

2 Minutes rest – Plenty of water.

Phase 2 – square with 20 metre sides.
Corner 1 – Hold pressup position and count to 10. Jog to next corner.
Corner 2 – 10 tuck jumps. Run to next corner.
Corner 3 – 10 Pressups. Run to next corner.
Corner 4 – 20 crunches. Sprint to start.

Repeat 5 times.

2 Minutes rest – Plenty of water

Phase 3 – Full length of pitch
Mark time for 10 seconds then sprint touching the floor with right hand at first 22 then at the half-way hit the deck, rollover hold pressup position for 5 seconds then perform a squat thrust and tuck jump and continue sprinting making sure to touch the last 22 with left hand. Repeat 10 times.

2 Minutes rest – Plenty of water

Phase 4 - Someone/thing to hold down feet.
3 x 30 Situps
2 x 50 Single leg raises
2 x 20 tucks
Raise legs 6 inches above ground and hold for 10 seconds. Widen legs and hold for 10 seconds. Return legs to original position and hold for 10 seconds.

Warmdown.

What age are u guys ????

Ashley,

How can you do all that when your still in school?

I am 17

I'm 17, I don't go to school. I do some freelance web design here and there which means I'm free to do what I want with my time.

I must agree. I'm not doubting the quality of the programme Ashley, I sure it really works for you but what sort of time does it take to complete on a daily basis?

Lance wrote:I must agree. I'm not doubting the quality of the programme Ashley, I sure it really works for you but what sort of time does it take to complete on a daily basis?

The circuit takes around 45 minutes, as does the swimming. The run takes about 25-30 minutes.

Nice one. Looking at it made me think that it would take much longer. I'm currently using the PRMC pre-recruit programme. It seems to be working pretty well for me although I'm only in my second week. Does anyone know if I'm wasting my time with it or is it highly recommended?

Lance,

Im doing the pre PRMC workout except i decided to do the POC one instead, looks a bit more challenging. I havent been training properly for the last few months because i been at uni drinking too much.

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.

do u get the Pre PRMC anywhere in Scotland ???

shifty_uk wrote:do u get the Pre PRMC anywhere in Scotland ???

What do you mean?

By pre prmc i meant the booklet the AFCO gives you with a training plan in it.

Remember one thing lads.

If you still at school and under 17 to much Phiz could result in quite a few less then nice effects on your body i.e. serious damage owing to the fact that your body is still growing.

Best to just maintain your fitness at a level you feel comfortable with and not try to push yourselfs to hard. Once you join the PTI's and training teams will get you to the level of fitness required by the Corp.

Artist