Training in gym

[col2k5]

I have to agree with lew and AC on this one. When i first started training i was just skin and bones, and could only manage about 10-15 press ups in one go. So i decided to start pumping some iron down at the gym and didn't bother with press ups or anything for about 6 months. When i had bulked up abit and got some lean muscle on me, i decided to test myself and see if my press ups had improved, and to see if i needed to do anymore training for PRMC. To my amazement the first time i tried them i hammered out about 80 in one go, which shows weight training does help improve your scores. Yer, sure you need to practice doing as many press ups and sit ups as you can in 2 minutes before going down to PRMC, but weight training will help you improve.

[dayains]

Thanks for your replys guys I actually have a weights bench and dumbells/barbells in the garage, what sort of exercises should I be looking to do? I'm absolutely bollacks at press-ups and pull-ups should I use both weights and do circuits then just swap it around say alternating what I use?

Would it be sensible to do different muscle groups on different days or as I do now with circuits doing all the muscle groups each time i do any?

[joethejudge]

As for explosive power, I don't use bench press, the best way I found is to fill a rucksack up with weights and start banging out press-ups. This will improve your explosive power.

Yeah, maybe that works for you, but if I did that it would knacker my back!

[Gazza85]

Weights work for some people, just doing pressups help others.

Happy?

[sinno]

As somebody has already pointed out, I think, everyone has different needs in training. I personally, since failing a POC, have hit the weights hard in order to bulk up a bit after finding my self the lightest in the group- not much fun in the fireman's carry!!

I just try and maintain the press-ups alongside my weights. The one thing I would say though is that it is harder to keep your press-up score as high but just takes a little more effort. The upper body strength heavy weights can give can only improve results provided you keep your running/rowing up. Speed is essential on that aussault course. IMO anyway I'm no authority!

[jay999]

i tihkn using free weights a few times a week works perfectly but i think you still need to run and do pressups situps etc to keep the various muscle groups toned aswell as increasing strength. though i dont reccomend trying to bulk up too much as your run times decrease seriously. i think being fairly well toned with good strength and muscle endurance is perfect.

[Spence]

The key to good results on prmc/poc is a good all over level of fitness, so not just upperbody strength; just think how much your legs hurt on the firemans carry!
Using the same idea, it is good practice to mixandmatch bodyweight exercises with external resistance exercises (ie Weights) for both explosive power and endurence, not only will this stop you getting bored in training but it will also help with the whole overload and adaptation theme. Just don't get too hung up on packing on more muscle because muscle equals weight and the more weight you are carrying the harder it is to not only run but also pull yourself up over a bar or up and down off the floor. Needless to say it is extremely difficult to put weight on while maintaining a good level of cadiovascular fitness (too many calories are burnt off).

The best bet is to try different approaches, see which works best for you, but don't be scared to change your routine; after a while on one routine your fitness will plateu and the best remedy is change.

Spence

[GGHT]

I used to be full on into weights (14.5st at 5:9) squats, deadlifting the works. It does seem to give you great acceleration on sprints coupled with the fact i've lost about 3 stone, pull-ups are no problem.

Haven't noticed an amazing ability on pressups, despite the fact I was benching 120kg's plus.
I reckon your better of hitting higher reps with lighter weights for Marine style muscular endurance.

[wato212]

Ye I agree, I didn't notice a big difference with using big weights. A couple of the other lads on the forum did notice a difference. I think it works for different people, other people like me seem to find just doing different types of press-ups helps.

Wato

[speed freek]

I do a little weights but its weird they haven't helped my pressups at all, But they have helped my pullups. I now find pullups quite easy whereas before i found them harder than pressups.