Monday
(AM): 3 Mile Run
(PM): 2 x MAX Pressups, 2 x MAX Situps, 3 x MAX Pullups
Tuesday
(AM):1.5 Mile Run
(PM): Marines Fitness Circuit (Repeat 5 Times), Pullups (3 x MAX)
Wednesday
(AM) 1 Mile Offroad Run (Through Fields and grassy areas)
(PM) Swimming: 5 lengths breath stroke, followed immediately by 1 length front crawl, 90 second break, repeat 4 times
Thursday
REST
Friday
(AM) Sprint Workout: 10 Flat Sprints, 10 Uphill Sprints, 3x15 Squats
(PM) 2 x MAX Pressups, 2 x MAX Situps, 3 x MAX Pullups
Saturday
(AM) Fartlek Training: 2 Mins Jogging-1 Minute Fast Run-1 Minute Walking-2 Minutes Jogging (Repeat 4 Times)
(PM) MAX Pressups, MAX Situps, MAX Pullups
Sunday
(AM) 6 Mile Easy Run
(PM) Marines Fitness Circuit Version.2 (Repeat 3 Times)
MARINES FITNESS CIRCUIT
15 Pressups
15 Situps
15 Squats
15 Dips
15 Leg Raises
15 Squats
15 Close Grip Pressups
15 Oblique Crunches
15 Squats
VERSION 2
15 Shoulder Presses
15 Squats
15 Bentover Rows
15 Shoulder Raises
15 Stifflegged Deadlift
15 Bentover Rows
Add another 5 reps to each set after
So what do you think guys, feel free to comment, i really appreciate it!
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NEW ROUTINE
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marcus2007
- Member
- Posts: 122
- Joined: Tue 03 Jul, 2007 9:11 pm
- Location: S.Wales
NEW ROUTINE
Week 6 of RM Training (7/1/2008)
956 Troop
Think of the worst, hope for the best...
956 Troop
Think of the worst, hope for the best...
Thats fairly good in my opinion, how long do you aim to keep that up for- do you have a PRMC/POC coming up?
What pace are your 1.5/3milers- steady or balls out?
Personally, i like variance. i.e for upper body I do pyramid sessions from 10 down to 1 with a number of exercises e.g press ups, sits, dips etc
Another good but hard one is to put a deck of cards on a table face down and have an execise for each suit e.g you turn over a 9 of diamonds= 9 press ups and so on.
I find mixing it up is good for my motivation.
At athletics we emphasise on speed stamina as im an 800m runner and pushing the anaerobic threshold, so we mix up our sprints. i.e 15 200m/ 10 300m/ 16 60m /6 1000m, that sort of thing. The next day I aim for a good 30-40min run to run off the previous sprint session. In my opinion top 800m runners can sprint like men poccessed and also keep going like duracell batteries.
Again food for thought if you're starting to get board of the routine, especially if its on your own.
What pace are your 1.5/3milers- steady or balls out?
Personally, i like variance. i.e for upper body I do pyramid sessions from 10 down to 1 with a number of exercises e.g press ups, sits, dips etc
Another good but hard one is to put a deck of cards on a table face down and have an execise for each suit e.g you turn over a 9 of diamonds= 9 press ups and so on.
I find mixing it up is good for my motivation.
At athletics we emphasise on speed stamina as im an 800m runner and pushing the anaerobic threshold, so we mix up our sprints. i.e 15 200m/ 10 300m/ 16 60m /6 1000m, that sort of thing. The next day I aim for a good 30-40min run to run off the previous sprint session. In my opinion top 800m runners can sprint like men poccessed and also keep going like duracell batteries.
Again food for thought if you're starting to get board of the routine, especially if its on your own.
On pyramid press ups, after you have done the first 10 for example, do you go straight into the 9, or do you get a breather, knees on floor etc? Or do you stay in the up pressup position?
The training programm looks good but I'd put another rest day in there, esp as you are 2 doing both am and pm sessions.
The training programm looks good but I'd put another rest day in there, esp as you are 2 doing both am and pm sessions.
with the pyramid circuits get a number of exercises eg. sits/press ups/dips/half sits/rope heaves etc. Go through each exercise doing 10 then through again doing 9 and so on down to 1- if thats not enough go back up to 10!
Also, i do agree with another rest day as an extra rest day helps motivate me.
I tend to train for about an hour 5 times a week- On a good week that is!!
I do:
Monday: Sprints i.e 12 200m or 9 300m or 16 60m.
tuesday: 30mins pyramid circuit then 30min steady run or 45min cycle
wednesday: 1min sprint 1 min rest 15 times (hangout!)
thursday: rest
friday: Another upper body circuit and 30 min steady run
saturday: Alternate weekly between 14 15 sec grass hill sprints and upper body circuit.
sunday: sleeep!
That suits me quite well, however being a student i am known to miss the odd session due to being fatigued from another type of session named drinking!!
Also, i do agree with another rest day as an extra rest day helps motivate me.
I tend to train for about an hour 5 times a week- On a good week that is!!
I do:
Monday: Sprints i.e 12 200m or 9 300m or 16 60m.
tuesday: 30mins pyramid circuit then 30min steady run or 45min cycle
wednesday: 1min sprint 1 min rest 15 times (hangout!)
thursday: rest
friday: Another upper body circuit and 30 min steady run
saturday: Alternate weekly between 14 15 sec grass hill sprints and upper body circuit.
sunday: sleeep!
That suits me quite well, however being a student i am known to miss the odd session due to being fatigued from another type of session named drinking!!
