Prmc panic stations!

[Paulc83]

OK the gist of it is, i have my prmc on the 27th of this month along with a coulple of other lads from this site, and im panicking. Does anyone have any tips for the build up to it regards training, I run 6 miles tue and thurs, might see if i can get a few bleep tests done before i go down.Sit ups are my main concern with push ups not far behind!

[ChrisBell]

By the look of your scores you have nothing to worry about!

[euro_andrew]

when it comes to situps start building up your hip-flexor muscles, because when your feet are held down you use them more then your abs and once their built up they will support your abs and launch you into more pressups.

- Andy

[Paulc83]

Andy mate, any chance you could break that down in to english please!

[_chris]

A time machine could be useful

I've not passed PRMC so I'll leave it to others to say if your scores are up to scratch. However I would suggest tha you do practice doing the sit-ups with your feet held down, it does work other muscles to just sits, as euro_andrew says, I tend to do 30 without support 30 with etc. and when I need to pump out the sit-ups with someone supporting my feet find them fairly easy.

[yakki]

if 6 miles is all you are running (i cant really tell from your post) thats great for your endurance but i recomend you work on building your speed by doing some fartlek training its great for the bleep test

[euro_andrew]

The hip-flexors is muscles in the top of your legs in your hips..
http://en.wikipedia.org/wiki/Hip_flexors

when your feet are held down they take over most of the work of your abs when doing situps... next time your doing situps see how many you can bang out with your feet not moving off the floor (without them being held down), it will be bloody hard because your only using your abs.

so maybe start doing situps with your feet held down as its more sports specific.

[yakki]

from what ive heard doing situps with your feet held down limts the work of your abs so they get less of a workout, not sure if this is true though

[euro_andrew]

Yes that is what I was trying to explain... If you want to build up situps quickly get them held down and do resistance work on your hip flexors as that is what you use when your doing the situps in PRMC.

- Andy

[iareglenn]

i would definately say you should do a bleep test just so you know exactly whats coming. As for your press ups and sit ups, dont worry your scores are fine mate. I passed with 33 press ups and 56 sit ups.
If you want something to panic about make it the second day, thats when it gets painful!
Seriously though dont worry about it, it really is all in your head, just remember dont give up no matter what and with scores like yours you WILL pass.

[mitch_boxing]

Prmc panic stations?!?! Dont panic mate that wont do ya any good. Work hard. O and good luck

Mitch

[JCAP3]

Paulc, was your 3 miler time set on the road? If it was you have nothing to worry about!!!

[Paulc83]

JCAP3- i havent recorded a 3 mile time, my 1.5 was on the if thats what you ment mate,

Yakki- could you explain fartlek training please, you mentioned that its good for your bleep test, that is another concern of mine as i have to reach level 11 as im thick!

[GGHT]

Start doing some basic ab and lower back stretches (dorsal raises)
situps will seem twice as easy, just through increased flexibility.

Practice the bleep test, I was doing mine in car parks and all sorts! Gets you loads fitter as well.

[chris_]

JCAP3- i havent recorded a 3 mile time, my 1.5 was on the if thats what you ment mate,

Yakki- could you explain fartlek training please, you mentioned that its good for your bleep test, that is another concern of mine as i have to reach level 11 as im thick!

fartlek training is basicly run then jog then run then jog.
ie sprint or run hard for a set distance (250m, 500m, 1k whatevers comfortable) and then jog for a bit to recover and sprint the distance again and so on.

its easier on a treadmill, but you can do it on a road by looking ahead and finding something and sprinting to it, then jogging slowly, then choosing something else and running to that etc.

fartlek training or a run that increases with speed is good.
ie start walking and over the course of say 15 minutes get faster until your sprinting.