Hello all, this is a long post, but it is explaining a simple plan and the reasons why, along with the results. I thought I would create this thread because of my recent success at PRMC. The corporal asked me to tell 415 PRMC troop my simple weekly training schedule, this plan and all the determination I could muster got me top marks at PRMC.
I am not trying to tell people how to train but I just want to emphasise that you don't need complicated training programs to pass PRMC. Potential recruits should be able to settle into a simple training program and not need to worry about the myriad of different training programs available from gyms and some that have been posted here past and present. I like to keep things simple and have no time at all for training programs that cannot be understood completely on first explanation. During my section leader interview, the corporal asked me if I had followed the PRMC training guide on exercises and sets, I told him I did at first but got bored with all the silly position changes so I just focused on the core exercises. The training plan has the same exercises, but because it is based on single sets going for maximums it is easy to remember and you don't need to count sets or have a pen and paper. The pullups can be done at any time, but try to keep the run, pressups and situps in the order because that is how they are assessed on PRMC. Here is en axample.
When PRMC date is more than 4 weeks away
Monday - Pull-ups,
Run, Press-ups, Sit-ups
Tuesday - Pull-ups, Press-ups, Sit-ups
Wednesday - Pull-ups,
Run, Press-ups, Sit-ups
Thursday - Pull-ups, Press-ups, Sit-ups
Friday - Pull-ups,
Run, Press-ups, Sit-ups
Saturday - Rest
Sunday - Rest
The plan is very simple and only consists of maxed single sets, you do all exercises one after the other.
Pull-ups - Use the Recon Ron Pullup plan found here
http://forum.bodybuilding.com/attachmen ... 1126997199 If you cannot do the number of reps on set 1 step 1 then create a lower custom step based on the pattern you see in the program. After a few weeks you should be able to progress to step 1. You basically add 2 pullups per fortnight onto the plan, it is awesome.
Run - this consists of a 3/4/5/6 mile run, whichever you can do, as fast as you can. If you start at 3 then don't jump to 6 etc, only go up one mile per week, play it safe to avoid injury. Try to get at least 2 sprints into the run of say 50m, do these within the last half mile of the run, it hurts at first, but over the weeks when it starts to feel comfortable and you are not huffing and puffing you will smile like a cheshire cat.
Press-ups - Elbows tucked in as we know, set your 2 minute timer and go for it. No knees down and no bum in the air, rest with your arms locked. I place a dictionary under my chest when I do this, as it is about the same height as a fist. You know when you have hit your maximum because you cannot return to the arms locked position and crash to the floor.
Sit-ups - Not much to say here, just do a single set until you cannot do anymore, really push yourself. Keep the knees together, make sure your feet are held solid, touch the ground with your head and elbows and ensure your elbows touch near your knees, not thighs.
When PRMC date is within 4 weeks
Last minute training here now. The weeks before this have been simple to understand, lets keep it that way, as before but just add two gym sessions into the plan, on Tuesday and Thursday.
Monday - Pull-ups,
Run, Press-ups, Sit-ups
Tuesday -
Gym Session + Pull-ups, Press-ups, Sit-ups
Wednesday - Pull-ups,
Run, Press-ups, Sit-ups
Thursday -
Gym Session + Pull-ups, Press-ups, Sit-ups
Friday - Pull-ups,
Run, Press-ups, Sit-ups
Saturday - Rest
Sunday - Rest
Gym session - No need to go crazy, on the Tuesday do a chest and Bicep session and on the Thursday do a Shoulders and Tricep session. Go for around 4 sets and increase the weight after each set until you can do hardly any reps. Try to stick to free weights for all of these, much more difficult and better in my opinion. Use the cable machine for the triceps, it is awesome.
Note, the Gym session is not essential, I just did it in the last 4 weeks to power up a little, you don't want big muscles, just toned, if you can't afford the gym or don't have one local then just stick to the plan. As long as you are maxing out each time you will be fine.
You can do your pullup, pressup and situp sets at the gym on the gym days, so no need to do these at home. You will find that your maximums will probably drop by a third on these days because the gym work took a lot out of you, but it is all doing you good.
Results & Progress
Run - it takes me 3 weeks (9 runs) for me to start to feel comfortable at a distance. You then find you can add a mile on without too much trouble on a weekly basis.
Pullups - these increase as per the recon ron guide, you will find it hard to do these everyday, but stick at it, your body will get used to it after a few weeks.
Pressups - Pressups max out at the same each day of the week until......the following monday!. I usually see a maximum increase of between 2-3 pressups per week on my maximum. I did 54 on my PRMC last week, 2 more than my maximum of the week before. Today however I managed 60, 6 more than my PRMC last week, the PRMC increased my PB by 6 but this is not the norm as you could not train safely at PRMC pace for more than a few days.
Situps - this increased more than the other exercises, typically between 2-4 per week.
The plan is simple and won't take much of your time. The Mon/Weds/Friday workout can be done in an hour, including the run if it is a 3 miler. The Tuesday and Thursday sets only take 20 mins or so if you don't do the gym, the gym visit will obviously eat up a couple of hours of your evening. This plan is designed for simplicity and you do not need to be superman to do it. Some will argue that you could train harder, but injury is not worth it when you have sufficient time to train. If you need a piece of paper in front of you to do a training session then in my eyes it is over complicated. You have to work monday to friday right? then why not train monday to friday, leave those weekends for the important things like drinking and chasing women!. Keep it simple.
I will revise the post in response to comments/flame!. Good luck