This is my training fitness schedule. Can anyone tell me if there is something more to add or any advise on what I'm doing now? There are a few questions all though the post as well which I would be really greatfull if you could help me on? Thank you for your time.
Monday
Kung Fu
Tuesday
Warm-Up
Exercise
Swimming
Warm-Down
Running
Wednesday
Warm-Up
Exercise
Swimming
Warm-Down
Running
Thursday
Warm-Up
Exercise
General Aeorobic & Strength Circuit
Warm-Down
Friday
Warm-Up
Exercise
Weight Lifting
Warm-Down
Saturday
Warm-Up
Exercise
Warm-Down
Sunday
Warm-Up
Exercise
Where I wrote Weight Trainning this is what I do on that day:
Arms -
Curls
Reverse Curls
Wrist Curls
Seated Dumbbell Triceps Extensions
Triceps Dips
Shoulders -
Front Press
Bent-Over Lateral Raises
Upright Rows
Chest -
Bench Press
Close-Grip Bench Press
Back -
Chin-Ups
Reverse Chin-Ups
Bent Rows
Legs -
Squats
Buttocks -
Floor Hip Extensions
Where I wrote exercise this is what I do:
Push-Ups
Sip-Ups
Crunches
Leg Raises
I started this plan about a month ago and my scores at the moment arent the best but I hope what I'v writen above will get me in to shape by april/may or june. My scores are:
Press-ups: 25 ( I find this the hardest the rest I know I will get thought but if anyone has any tips on press-ups then please tell me?)
Sit-ups: 40
Crunches: 25
Leg Raises: 25
Chip-ups over grasp: 2-3
Mile 1.5: 14 Min (But I dont know what the distance of the park I run around is and I dont know any way of measureing it, any on have any ideas?)
Swimming: 5000 meters 7 years ago but I'm going to start next week
V02 Not taken yet
Thank you for your time
Take care
Lee
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Training?
When you say Exercise, what are you actually doing...??
Personally i think your doing way to much, you should build in rest days otherwise you'll get injured or die
im kidding you wont die...
From the sounds of it, your fitness isn't very good yet and your trying to cram everything in all at once. It takes time. If you want you could add me on msn and i could sort you out a more suitable program.
Personally i think your doing way to much, you should build in rest days otherwise you'll get injured or die
im kidding you wont die...From the sounds of it, your fitness isn't very good yet and your trying to cram everything in all at once. It takes time. If you want you could add me on msn and i could sort you out a more suitable program.
10th Oct - Paras basic.
Dude get out of the gym and save yourself the money, you can exercise and make stronger the main muscle groups needed to get you through a PRMC. Tip for press ups... practice makes perfect...honestly there is no tip anyone can really give you, you just have to keep doing them, do 20, have a minutes rest, then do 25, have a mins rest then do another 20. I found that this style of work out works OR as an alternative do 2 X 20 then do as many as you possibly can once muscle failure happens drop to you knees in the female press up fasion and keep going until muscle failure happens again...hope you understand all this. As fo measuring a good running route beg, steal or borrow a bike with a spedometer and you can measure a good distance from there or simple go round a simple route in a car and make sure you follow the same route on foot. Pleanty of sprint training will help get your running time down, make sure you eat pleanty of proteins to aid repair of your body and thats it really, good luck and improve your scores. 
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just thought i'd apply, i'm ex otc in the process of applying for the navy, but i know two lads going to ctc, one is there right know i think.
make sure you do some sprint training in addition to endurance runs, but not on the same day. so many people are let down by this, and struggle as a result.
a good routine i used to do when i boxed before i came to uni is find a football/rugby pitch, jog 3 laps at a slow pace, to get warmed up. then jog the first length, speed up to running pace at the top width of the pitch, sprint the second length at full pelt, then jog the final width and repeat. i used to do like 3 sets of 4 laps, with circuits in between.
make sure you do some sprint training in addition to endurance runs, but not on the same day. so many people are let down by this, and struggle as a result.
a good routine i used to do when i boxed before i came to uni is find a football/rugby pitch, jog 3 laps at a slow pace, to get warmed up. then jog the first length, speed up to running pace at the top width of the pitch, sprint the second length at full pelt, then jog the final width and repeat. i used to do like 3 sets of 4 laps, with circuits in between.
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boothgraeme
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- Location: Yorkshire
The best way to achieve good all round fitness is to do all sorts of different trainig.
i.e. one day do weight training (free weights - none of that machine rubbish) and interval training. The next day do bodyweight training and a endurance run. Circuit training is the dogs bollocks. Keep mixing it up to make to more interesting. Most importantly have rest days where you go for a swim and maybe a set of max push ups and/or pull ups. Lightly using tired muscle helps to increasse blood flow and so aids repair.
Use the search and look up "The Ultmate Workout".
With regards to pushups either use Gunn's method or try Pavel's Ladders. Ladders are when you do 1, shake it off, then do 2, shake it off, do 3 and so on. Sounds easy - it's not when you get to 15
.
i.e. one day do weight training (free weights - none of that machine rubbish) and interval training. The next day do bodyweight training and a endurance run. Circuit training is the dogs bollocks. Keep mixing it up to make to more interesting. Most importantly have rest days where you go for a swim and maybe a set of max push ups and/or pull ups. Lightly using tired muscle helps to increasse blood flow and so aids repair.
Use the search and look up "The Ultmate Workout".
With regards to pushups either use Gunn's method or try Pavel's Ladders. Ladders are when you do 1, shake it off, then do 2, shake it off, do 3 and so on. Sounds easy - it's not when you get to 15
.When we're good they'll never remember,
When we're bad they'll never forget.
When we're bad they'll never forget.
by endurance run, i mean a run for at least half an hour, i do about 45 minutes to an hour, at a reasonable pace (for me its around 8 min miles-i am just over 14 stone, i'm a big built lad). whereas your speed work will be much shorter duration, and faster pace, or including sprints etc.
the fittest people i know are in the shape they are because the alternate-free weights, long runs, sprint work (rugby etc), swims, and they make sure to eat and drink sensibly.
the fittest people i know are in the shape they are because the alternate-free weights, long runs, sprint work (rugby etc), swims, and they make sure to eat and drink sensibly.
Re
Lee,
to start bud you're doing too much. You need to write in at least two rest days a week. If you want to stay active on your rest days then have a brisk walk or go for a gentle swim.
Secondly don't do the same activity on consecutive days, alternate what you're doing and what muscle groups you're concentrating on otherwise you are not giving them the opportunity to develop.
If you're going to do weights I advise doing three sets, till you're more advanced, the first two at a fairly light to moderate weight. Go for high reps like the first set 20 reps and the second set 15, on your final set either increase the weigt steadily and go for 12-15 reps or put on as much weight as you can manage while keeping good form and go for 8-10 reps. I've found this to be most beneficial. Always maintain good form, tense the muscle at the peak contraction and don't get too reliant on weight training. Strength to weight ratio is much more important. Concentrate on press ups (close are, wide arm, incline and decline, finger tips), Pull ups (under and over arm), Tricep dips, Sit ups, dorsals, Burpees, squats, squat thrusts and lunges.
You also need to introduce more running to your schedule, 1.5 miles in 14 minutes is a gentle jog. maybe drop the distance to 1 mile, increase your times and then up the distance. No point doing more till you're more able.
I've actually forgotten what else you wrote now so if there were any other questions apologies
There are plenty of other options available on the thread. Good luck mate
to start bud you're doing too much. You need to write in at least two rest days a week. If you want to stay active on your rest days then have a brisk walk or go for a gentle swim.
Secondly don't do the same activity on consecutive days, alternate what you're doing and what muscle groups you're concentrating on otherwise you are not giving them the opportunity to develop.
If you're going to do weights I advise doing three sets, till you're more advanced, the first two at a fairly light to moderate weight. Go for high reps like the first set 20 reps and the second set 15, on your final set either increase the weigt steadily and go for 12-15 reps or put on as much weight as you can manage while keeping good form and go for 8-10 reps. I've found this to be most beneficial. Always maintain good form, tense the muscle at the peak contraction and don't get too reliant on weight training. Strength to weight ratio is much more important. Concentrate on press ups (close are, wide arm, incline and decline, finger tips), Pull ups (under and over arm), Tricep dips, Sit ups, dorsals, Burpees, squats, squat thrusts and lunges.
You also need to introduce more running to your schedule, 1.5 miles in 14 minutes is a gentle jog. maybe drop the distance to 1 mile, increase your times and then up the distance. No point doing more till you're more able.
I've actually forgotten what else you wrote now so if there were any other questions apologies
There are plenty of other options available on the thread. Good luck mate
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Could you please explain Pavel's Ladders? If anyone can help me more on training or would just like to talk on msn about the RM etc then add me to your msn messenger, my email is Lee48@hotmail.comboothgraeme wrote:
With regards to pushups either use Gunn's method or try Pavel's Ladders. Ladders are when you do 1, shake it off, then do 2, shake it off, do 3 and so on. Sounds easy - it's not when you get to 15
Re: ?
It's explained here:Lee wrote:Could you please explain Pavel's Ladders? If anyone can help me more on training or would just like to talk on msn about the RM etc then add me to your msn messenger, my email is Lee48@hotmail.comboothgraeme wrote:
With regards to pushups either use Gunn's method or try Pavel's Ladders. Ladders are when you do 1, shake it off, then do 2, shake it off, do 3 and so on. Sounds easy - it's not when you get to 15
http://www.militaryfitness.org/PowerPushups.html
