I'll look at your program tomorrow. Better if I concentrate on one program at a time at the mo.
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Members' Training Schedules
Cosmo,
I'll look at your program tomorrow. Better if I concentrate on one program at a time at the mo.
I'll look at your program tomorrow. Better if I concentrate on one program at a time at the mo.
Chaos, Disorder, Destruction.....My work here is done!
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
I am 20 (21 in a few weeks). Yes, press-up/pull-up/sit-up's are all i do in my circuit currently.Skiffle wrote:Booker,
3 hours for a training session is a bit over the top, even with a gentle jog to and from your training area. You would be best using the jog to and from as your warm up and warm down, or if you can cycle to and from your training area (cuts down on transit time).
A couple of other things, and i'll be able to sort it out. How old are you? and is press-up, pull-up and sit-up's all you do in your circuit?
If the extra running wont do me any good then i could just do my warmup enroute and do as much as possible in the same place cutting an awful lot of time out. Truth be told i love running and like the time between exercises while im running. I will bow to your advice, the time I will save training is long enough for a morning pint! (dont surpose that would do my training much good though?)
-PBooker
Booker,
Circuit wise you would be best doing More types of exercise to produce a more general all over body fitness.
The best way to do a circuit is to have at least 9 or more exercises.
For a circuit choose from the following keeping the main three you will be tested on in the circuit (marked*).
*Press-ups (standard)*
Press-ups (wide arm)
Press-ups (Close arm)
*Sit-ups
*Pull-ups
Crunchies
Squats
Squat thrusts
Sprints (Up to 60mtr)
Dorsal raises
V-sits
Tricep dips (off seat/bench or post)
Burpee's
(any other you may want to add)
The general rule has always been to work with nine good exercises. If you want you can do the sprint between each exercise as nine exercises and the sprints (Press-up, sprint, sit-up, sprint....) take 1 or 2 Min's at the end and go for a second or third time round the circuit. You could also do the sprint as a hill sprint or do a set of hill sprints at the end of the circuit.
My suggestion would be this:
Monday:
Circuit
Tuesday:
30min Swim (Steady)
4-5 mile hard run or 6-8 light run
Wednesday:
(Rest Day)
Rock Climbing Club (restarting next week)
Thursday:
4-5 mile hard run or Circuit
Friday:
4-5 mile run or Circuit
Saturday:
(Rest Day) Can also be a light swim as and when desired
Sunday:
Run 8-12 miles to change to American Football training
By increasing what you do on your circuits you are making them more effective, and including sprints of varying length you will help to increase your overall running speed.
Reducing your running mileage on Sunday will also help. And also allows more specific running training to be done as specific training sessions.
With Thursday and Friday, I have left you the ability to dictate your own training. two days of running, two days of circuits or one on each day. This allows you to tweak and improve on weak points as you see fit (but not use to neglect the other type of training).
When you begin your American football training, remove the long Sunday run. Once you have settled in to the A.F'ball training you can start to add up to another 2 miles on your runs where required.
And on the Notes:
Circuit wise you would be best doing More types of exercise to produce a more general all over body fitness.
The best way to do a circuit is to have at least 9 or more exercises.
For a circuit choose from the following keeping the main three you will be tested on in the circuit (marked*).
*Press-ups (standard)*
Press-ups (wide arm)
Press-ups (Close arm)
*Sit-ups
*Pull-ups
Crunchies
Squats
Squat thrusts
Sprints (Up to 60mtr)
Dorsal raises
V-sits
Tricep dips (off seat/bench or post)
Burpee's
(any other you may want to add)
The general rule has always been to work with nine good exercises. If you want you can do the sprint between each exercise as nine exercises and the sprints (Press-up, sprint, sit-up, sprint....) take 1 or 2 Min's at the end and go for a second or third time round the circuit. You could also do the sprint as a hill sprint or do a set of hill sprints at the end of the circuit.
My suggestion would be this:
Monday:
Circuit
Tuesday:
30min Swim (Steady)
4-5 mile hard run or 6-8 light run
Wednesday:
(Rest Day)
Rock Climbing Club (restarting next week)
Thursday:
4-5 mile hard run or Circuit
Friday:
4-5 mile run or Circuit
Saturday:
(Rest Day) Can also be a light swim as and when desired
Sunday:
Run 8-12 miles to change to American Football training
By increasing what you do on your circuits you are making them more effective, and including sprints of varying length you will help to increase your overall running speed.
Reducing your running mileage on Sunday will also help. And also allows more specific running training to be done as specific training sessions.
With Thursday and Friday, I have left you the ability to dictate your own training. two days of running, two days of circuits or one on each day. This allows you to tweak and improve on weak points as you see fit (but not use to neglect the other type of training).
When you begin your American football training, remove the long Sunday run. Once you have settled in to the A.F'ball training you can start to add up to another 2 miles on your runs where required.
And on the Notes:
1) Most of my activities are crammed into the morning currently, which from what Ive read here is not the best thing?
In a previous reply I raised the issue of doing to many training sessions within a short period of time (over training). In Booker's case it does not appear to be to many training session, but to long a training session. Both will lead to a very lethargic feeling, longer recovery's and potentially hitting a rutt where no specific gains appear to be made in fitness standard due to the body never really recovering form previous training. This sort of level of training has to be controlled in order to gain from it. But this also takes the watchful eye of a coach to gauge the level of training required per session.
2) I do my American Football training warm-up/warm down before/after each mornings exercise which takes approx 20mins.
Warm ups and warm down should be based on 7 Min's for a basic warm up, another 7 for a 2nd stage high activity warm up (sometimes confused with a beasting before doing a PT session at CTC) and a 5 min warm down at the end (based on a 45 min period). The longer the period the longer the warm up. If a football style warm up works for you then use it.
3) I am planning to increase my 1 Mile run distances once my speed reaches 6min miles. Speed is my real weakness currently, in my opinion. My stride is very short for my height 6"4'. It is improving though.
Improving running speed is difficult. Gaining speed in running often is governed by what area you need to improve (Take off explosive drive, general running pace or finishing speed). The best way to increase it is by the use of circuit sessions including sprints (explosive), doing interval and repetition training (overall speed and some finishing) and by doing sprints after a good hard run (finishing speed). Combining all these improves overall running ability.
Thank you very much for the time you have taken to give me this advice Skiffle. I found many of the points you raised very interesting, i really was barking up the wrong tree, namely with cramming all my training into one session.
-PBooker
P.S. Oh, and thank you for explaining each point you raised.
-PBooker
P.S. Oh, and thank you for explaining each point you raised.
"The only easy day was yesterday."
Cosmo,
Do your circuits only consist of what you have posted?
What does your sprint session envolve on the saturday?
And looking through other posts you are 18?
This will help my assessment.
Do your circuits only consist of what you have posted?
What does your sprint session envolve on the saturday?
And looking through other posts you are 18?
This will help my assessment.
Chaos, Disorder, Destruction.....My work here is done!
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
Stick's,
But the PTI's can work without it. Afterall we have the Static tank, The River Ex (inc' Mud), Peter's Pool, The Tank Traps, The Monkey ar tank Even the pool if required.
Always useful when the Nods....er recruits (Nods is considered bullying now?????
) don't look like they have been sweating enough. Or as in some case's, the good old 'Have you lot got wet yet???? Nope, in ya get' 
Remember, Nobody ever drowned in sweat!.......Cept' that one time........
You know the PW's can't operate without rain, Although they do seem to have a permenant chit in for some"If it ain't raining, it ain't training"
But the PTI's can work without it. Afterall we have the Static tank, The River Ex (inc' Mud), Peter's Pool, The Tank Traps, The Monkey ar tank Even the pool if required.
Always useful when the Nods....er recruits (Nods is considered bullying now?????
) don't look like they have been sweating enough. Or as in some case's, the good old 'Have you lot got wet yet???? Nope, in ya get' Remember, Nobody ever drowned in sweat!.......Cept' that one time........
Chaos, Disorder, Destruction.....My work here is done!
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
Just been reading through the different training programmes here. Theres some great advice here, but I think I may need help with my training programme.
Every day I do as many press ups, sits ups and pulls as possible, throughout the day. Every two weeks, I add 5 min to aerobic excerises, 1 lap to football field and hill sprints.
Sun: 10KM Cycle, 10 min Interval Run (highest setting) followed by 5KM run, then 1000m row (best effort)
Mon: Rest, cycle or swin
Tue: Cycle 15 min, 10 min Interval Run (highest setting), 10 min row later followed by 3 laps sprinting around football pitch, plus 3 hill sprints.
Wed: Same as Sun.
Thur: Same as Tue.
Fri: Same as Mon.
Sat: Max effort triathlon circuit including cycling, rowing and running.
Can this programme be improved (most likely) and what is your advice on improving it
Every day I do as many press ups, sits ups and pulls as possible, throughout the day. Every two weeks, I add 5 min to aerobic excerises, 1 lap to football field and hill sprints.
Sun: 10KM Cycle, 10 min Interval Run (highest setting) followed by 5KM run, then 1000m row (best effort)
Mon: Rest, cycle or swin
Tue: Cycle 15 min, 10 min Interval Run (highest setting), 10 min row later followed by 3 laps sprinting around football pitch, plus 3 hill sprints.
Wed: Same as Sun.
Thur: Same as Tue.
Fri: Same as Mon.
Sat: Max effort triathlon circuit including cycling, rowing and running.
Can this programme be improved (most likely) and what is your advice on improving it
GJimbo,
Can you supply a few extra bits of info??
Every day I do as many press ups, sits ups and pulls as possible, throughout the day. Are these the only circuit exercises you do? and please explain 'through out the day'?
Sun: 10KM Cycle, 10 min Interval Run (highest setting) followed by 5KM run, then 1000m row (best effort) I'm am drawing the assumption you are using Cycle/ Treadmill and rowing machines, is this correct?
Can you also please tell me how old you are and when/ if you are planning to complete a PRMC?
This will all help in assessing your PRMC training program.
Can you supply a few extra bits of info??
Every day I do as many press ups, sits ups and pulls as possible, throughout the day. Are these the only circuit exercises you do? and please explain 'through out the day'?
Sun: 10KM Cycle, 10 min Interval Run (highest setting) followed by 5KM run, then 1000m row (best effort) I'm am drawing the assumption you are using Cycle/ Treadmill and rowing machines, is this correct?
Can you also please tell me how old you are and when/ if you are planning to complete a PRMC?
This will all help in assessing your PRMC training program.
Chaos, Disorder, Destruction.....My work here is done!
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
*****
"The man who follows the crowd will usually get no further than the crowd. The man who walks alone is likely to find himself in places no one has ever been. --- Alan Ashley Pitt"
*****
Why can't you accept that some days you're the pigeon, and some days you're the statue.
Hi Skiffle,
Thought I may have been forgetting something
I typically do 3 sets of maximum push ups, sit ups and pull ups, around 4-5 times throughout the day.
Yes, I use gym equipment for training, but I do set the treadmill at 2-5% incline, depending on how I feel that day. I may also begin adding 1KM to my runs every two weeks, but only once I am capable of doing 5KM in under 20 mins.
I have just turned 19, been sat on my you know what for the past 1yr or so, drinking and eating bad food. I just started excerising about four weeks ago, and now I started this training programme this week. I am planning on a PRMC date of March/April, hopefully, no longer than 4-5 months from now
Thought I may have been forgetting something
I typically do 3 sets of maximum push ups, sit ups and pull ups, around 4-5 times throughout the day.
Yes, I use gym equipment for training, but I do set the treadmill at 2-5% incline, depending on how I feel that day. I may also begin adding 1KM to my runs every two weeks, but only once I am capable of doing 5KM in under 20 mins.
I have just turned 19, been sat on my you know what for the past 1yr or so, drinking and eating bad food. I just started excerising about four weeks ago, and now I started this training programme this week. I am planning on a PRMC date of March/April, hopefully, no longer than 4-5 months from now
arite mate, yeah i'm 18, my sprints consist of between 5 to 10 200m sprints UPHILL depending on how nackered i am, then i jog down (no stopping!! ), or till when i cant sprint up the bastard any longer.
and yes that is all my circuits consist of, i'm thinking of adding swimming to my torture sometime soon, but i've just recovered from an injury in my ankle which stopped me from running for around 2 months (lost alot of fitness!!) and i'm only just getting it back, slowly.
EDiT: I'm neirly 19, in march specifically and i feel like i've done nothing with my life, i'm stuck in college doing some advanced IT qual. Which i believe won't get me anywhere decent in life without going to university, and i DONT want to go there. Plus i work part time in a resteraunt/bar on the bar, which i hate, worst decision of my life to work there but i've got a car to run (which i've just paid for a new gearbox - wasnt cheap!). So when i think of all the shit back here, i get my arse out the door and train for what I want to do, not what anyone else wants me to do!
AMEN!
), or till when i cant sprint up the bastard any longer.and yes that is all my circuits consist of, i'm thinking of adding swimming to my torture sometime soon, but i've just recovered from an injury in my ankle which stopped me from running for around 2 months (lost alot of fitness!!) and i'm only just getting it back, slowly.
EDiT: I'm neirly 19, in march specifically and i feel like i've done nothing with my life, i'm stuck in college doing some advanced IT qual. Which i believe won't get me anywhere decent in life without going to university, and i DONT want to go there. Plus i work part time in a resteraunt/bar on the bar, which i hate, worst decision of my life to work there but i've got a car to run (which i've just paid for a new gearbox - wasnt cheap!). So when i think of all the shit back here, i get my arse out the door and train for what I want to do, not what anyone else wants me to do!
AMEN!
-
ash2003
- Member
- Posts: 219
- Joined: Fri 03 Jan, 2003 5:21 pm
- Location: Pontefract, West Yorkshire
- Contact:
Every Monday of each week, tests will be carried out:
- bleep test
- max pressups
- max situps
- max overgrasp pullups (with 4 sec pause at top and bottom)
- max overgrasp pullups (a 2nd set with no pauses)
Tuesday:
- Morning pressups
- 4 mile run
- Pullup Program
Wednesday:
- Morning pressups
- Swim or rest (from cv work)
- Pullup Program
Thursday:
- Sprints and circuits
Friday:
- Morning Pressups
- 3 miler
- Pullup Program
Saturday:
- Fartlek (upper body rest)
Sunday:
- Complete rest
Morning Pressup Routine
1 x Max marine style pressups
1 x Max regular pressups
1 X Max pressup variation (either close-arm, wide arm, legs raised or clap, changing each day)
*Pullup program adapted from the armstrong pullup program (http://www.4mcd.usmc.mil/AOP/OSOHyattsv ... rogram.htm)
You think this programme is sufficient to pass PRMC? Any comments will be appreciated.
Cheers,
Ash
- bleep test
- max pressups
- max situps
- max overgrasp pullups (with 4 sec pause at top and bottom)
- max overgrasp pullups (a 2nd set with no pauses)
Tuesday:
- Morning pressups
- 4 mile run
- Pullup Program
Wednesday:
- Morning pressups
- Swim or rest (from cv work)
- Pullup Program
Thursday:
- Sprints and circuits
Friday:
- Morning Pressups
- 3 miler
- Pullup Program
Saturday:
- Fartlek (upper body rest)
Sunday:
- Complete rest
Morning Pressup Routine
1 x Max marine style pressups
1 x Max regular pressups
1 X Max pressup variation (either close-arm, wide arm, legs raised or clap, changing each day)
*Pullup program adapted from the armstrong pullup program (http://www.4mcd.usmc.mil/AOP/OSOHyattsv ... rogram.htm)
You think this programme is sufficient to pass PRMC? Any comments will be appreciated.
Cheers,
Ash
-
ash2003
- Member
- Posts: 219
- Joined: Fri 03 Jan, 2003 5:21 pm
- Location: Pontefract, West Yorkshire
- Contact:
Cosmo that's crazy. I'm 19 in march too and originally I went to college to do an advanced IT course and realised it was going nowhere. Well we discovered that my teacher must've been a tramp with how he looked and how many times he missed and was late to lessons 
.. How can you get somewhere in life being taught by a tramp.
I feel exactly the same as you. When are you thinking about PRMC?
Ash
.. How can you get somewhere in life being taught by a tramp.I feel exactly the same as you. When are you thinking about PRMC?
Ash
Do it because you want it and not because it's a better alternative guys.
From personal experience I know about how hard collage can be when you don't want to be there - I wanted to pull out of Uni as I hated the course and hated the life. The degree now means if I want a job within Finance, I can get it (and have) and even though I hate it, it's a "better than nothing" fall back option.
See collage out because the RM may not work out for you and in the scenario whereby you sustain an injury in training and are discharged, you won't be left high and dry.
It's about making life as easy as possible for yourself, that's why you train so hard for PRMC - try thinking about doing it for other aspects of your life.
I like the look of your routine Ash, how's it going so far?
good luck boys
From personal experience I know about how hard collage can be when you don't want to be there - I wanted to pull out of Uni as I hated the course and hated the life. The degree now means if I want a job within Finance, I can get it (and have) and even though I hate it, it's a "better than nothing" fall back option.
See collage out because the RM may not work out for you and in the scenario whereby you sustain an injury in training and are discharged, you won't be left high and dry.
It's about making life as easy as possible for yourself, that's why you train so hard for PRMC - try thinking about doing it for other aspects of your life.
I like the look of your routine Ash, how's it going so far?
good luck boys
