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I'm considering adding some weight work, like for arm curls and shoulder presses, to the guide that's already provided. Anything think this may be counter-productive or a good help? I don't want to burn out the old arms before the PRMC.

Weights is a good route to go down as long as your not doing it too often, you don't want to pack on size or body weight because you will struggle with all the running times etc

Yeah it will be good for strengh etc but remember the bigger you are the more weight you have to carry. Along with you Webbing and Rifle
Do weights but not to Body Building standards

Good luck

I've decided to give the weights a miss and just concentrate on what's needed for the PRMC tests.

I might do a little post-PRMC.

I found the weights quite beneficial. I was careful to do low weight (10kg dumbells, 24kg barbell military presses and curls) and high reps (20-30) and I put on little if any weight mostly because the high reps seriously tone you up. I do 10 min of theses excercises evey day in the morning an evening. The weights aided my in building up shoulder and back muscles, arms and legs which enabled me to do the requirements with more confidence and effect. The extra muscle must help during the various gym excercises during the PRMC anyway. I would also imagine it is best to be not only able to max the requirements but to be physically competant to attack any other excercise they will throw at you during the PRMC.

~James

I agree with Faddius, you should introduce some weights into your work out to strenghten/isolate different muscle groups. You will put on weight as you get fitter anyway as muscle weighs more than fat. High reps with low too medium weight will tone the body and help to lose body fat where as low reps with a max weight will produce muscle bulk and give you a significant amount of weight gain over a period of time.

Aye,
wilson

Weights are pretty decent thing to add.

Buying a chin-up bar and sticking on your room door is a better one - do a few every time you go in or out room and you'll soon be getting 16.

Try doing 3 runs a week, 3 circuits and a light weights session. Swim isn't much but maybe do it after a run or the weights as a cool down.

Do circuits or weights then a run, aim to train maybe 5 or 6 days a week max so you do still get some rest.

K

Whether or not you lift should be determined by how strong you are already. If you can already reach the maximum standards and are happy with your current strength, then why lift? If however, you are struggling ito reach your PT goals, then lifting can really help. As for lifting's adverse effects on your run times, that will only become a factor if you do not train your legs. Furthermore, I've read articles that have claimed that lower body strength training not only strengthens your muscles for faster sprint times, but also shores up your tendons and ligaments (which reduces the chance of an overtraining injury)and also improves running economy.
I would suggest deadlifts and squats for your lower body, the benchpress and tricep extensions for press-ups, bent rows for pull-ups and weighted crunches for sit-ups. Low repetition, heavy weight sets will quickly build strength, without too much bulk. Don't forget to warm up though!
It is important however, to keep your overall goals in mind. Nobody really needs to benchpress 300lbs or barbell curl 200. Also, lifting shouldn't detract from your PT. Afterall, you are not going to be tested on how much you can squat! While already doing a significant amount of running and PT, it is really easy to start overtraining, and that doesn't do anyone any good! I've found that if I lift more than twice a week, my motivation, energy level and recovery times suffer. Anyway, I'm sure that if you'll find out what works for you! Hope this helps!

I also agree with the above, i do prmc upperbody type exercises such as pressups,situps,burpees etc through out 1 week and then weight sessions the through out the next week and repeat so on, but keeping the same running schedule every week. I think this is a good balance, as each week compliments the other. Remember to work on specific parts of the body through the days u train doin weights e.g 1 day just concentrate on say, back and triceps.