Peoples training programs.

[ChrisBell]

I thought maybe make this thread a sticky where anyone who wants to post there own training program. Only post on here if the mods make it a sticky just in case they don't agree with it. Also make sure when you post your program tell us what your aiming for, marines, paras army etc

I just thought it would be good as it would be easy to see what a wide range of people do and would be a excellent training tool.

[jE^_^]

good idea

[eagleeye]

Well heres my training program im aiming for Royal Marines i will be applying in june

Monday-
Morning;3 sets of RM press ups 25 reps and 3 sets of 35 RM sit ups
Afternoon;weight Training (As below)
Evening; 3 mile run in 21 mins max
Tuesday-
Afternoon;Circut Training (as below)
Wednesday-
Morning;3 sets of RM press ups 25 reps and 3 sets of 35 RM sit ups
Evening; 3 mile run in 21 mins max
Thrusday-
Afternoon;swim 80 lenghts in 25-30 mins
Friday-
Morning;3 sets of RM press ups 25 reps and 3 sets of 35 RM sit ups
Afternoon;weight Training (As below)
Evening; 3 mile run in 21 mins max
Saturday-
Morning;3 sets of RM press ups 25 reps and 3 sets of 35 RM sit ups
Sunday-
Afternoon;6 mile run (average around 45 mins)

Weight training-
3 sets of bicep curl 10 reps 35kg
3 sets of bench press 10 reps 50kg
3 sets of dumbell curl 8 reps 12.5kg
3 sets of delt raise 10 reps 7.5kg
3 sets of tricep press 10 reps 20kg
3 sets of upright row 10 reps 35kg
3 sets of squats 10 reps 20kg

Circut training-
3 sets-
2 mins in press up position
5 20m sprints
20 press ups
40 sit ups
25 star jumps
1 min of mountain climber (an exercise i saw in Total body work out)
15 squat thrusts

Every morning as soon as i get up 35 RM press ups
Every night just before i go to sleep 35 RM press ups
Also I use Power breathe twice a day on level 3

Any comments or ideas are welcome
cheers
Eagle Eye

[Illustrious]

Im aiming for the Royal Marines & my training programme is as follows, baring in mind that the 8:30 pace for each mile needs to be reworked as Im aiming for much lower times than that.

Week 1-4
http://img145.imageshack.us/img145/9104/44704094nq9.png

Week 5-8
http://img411.imageshack.us/img411/7295/30996078jh3.png

Week 9-11
http://img144.imageshack.us/img144/1033/47695996dt1.png

12-15+
http://img291.imageshack.us/img291/1434/66498072bj6.png

Thats basically it and as you can see, the times need reworking for the running.

[MrC]

I personally don't follow a set training plan, just go for a run as often as possible, and do max reps of pressups/situps/pullups.

Occasionally do the odd gym circuit...

Hopefully if everything works out to plan, before i start officer/recruit training i'll be following something along the lines of Paratrooper01's guide, its in my sig, it looks perfect for what i'm aiming for.

[mancuniankid]

Eagleeye you need to get atleast 1 rest day in there.

[ChrisBell]

Also i forgot to say if you have a comment for someone about there program P.M them so the thread is just programs. Think this would be better as it wouldnt turn it into another type of thread.

[rc]

Also i forgot to say if you have a comment for someone about there program P.M them so the thread is just programs. Think this would be better as it wouldnt turn it into another type of thread.

The thread is a good idea Chris.

I see what you are saying regarding the pm's to keep the thread strictly training programmes, but the critique could also prove useful to all.

I don't know if you have thought about it like that or not ?

Rich.

[ChrisBell]

Also i forgot to say if you have a comment for someone about there program P.M them so the thread is just programs. Think this would be better as it wouldnt turn it into another type of thread.

The thread is a good idea Chris.

I see what you are saying regarding the pm's to keep the thread strictly training programmes, but the critique could also prove useful to all.

I don't know if you have thought about it like that or not ?

Rich.

Good point rc, i actually never thought about it like that...hmmm. Ok feel free to post all your programs and any coments on them but keep it relevant with no waffle about anything else!

[eagleeye]

Yer i do have a rest day its Saturday, i only do press ups in the morning then thats it i've been doing this since January, with two 1 week breaks and my fitness is improving dramatically.But if you decide to use this program, then you must bump the weights up and lower your running times every 2 weeks and have a week break when you feel you need it.
Eagle Eye

[--military enthusiast--]

hi

regarding the weights section of physical training, is it worth doing split body workouts or an overall weights sessions, ie. arms,back,chest,shoulder etc. all at once.

any replies would be much appreciated

[Dangermouse]

at the moment my fitness program is:

go to the gym and get knackered on weights for 40minutes.
go home, eat 5000kcals
rest

and then repeat

[ADDiction]

It depends what you want to achieve military entusiast. Split body isolation routines, especially in regards to biceps are unlikely to dramitically improve your chances of recruitment, but I still do them. Check out bodybuilding.com for workout ideas, you can enter your goal and it will give you an outline on how to achieve. Obviously the reason such exercises as the squat is recommended at your afco, is down to the valuable amount of key muscle it works. Overall routines take a serious amount of time, and some groups are never fully pumped. I personally train two muscle groups a day, this way I can reach failure. For instance if you fail your biceps then try and bench you will struggle. Even though your biceps are not pushed when benching, your arms will still have taken some punishment. This is how you determine when to train which groups and on which days, so as to fully utilise what you have left in the tank.

[mancuniankid]

This is roughly my training programme but i switch it up.

Monday - Speed March 3-5 miles
Sit up Circuit

Tuesday - 1.5 best effort
Boxing
Sit ups 3 x 40

Wednesday - 6 - 9 mile run
Legs circuit

Thursday - The Beast Circuit
Boxing
Sit up Circuit

Friday - Bas Ruttens all round workout or 4mile run
(going to get some swimming in here)
Sit Ups 3x 40

Saturday - REST

Sunday - 3-6 mile yomp(45 - 70lbs)
Boxing
Leg Circuit

Im also doing this 100 press ups in 10 weeks programme mixed in there.

[cruicent]

Good as place as any to stick my push up program. Ive been doing this for about a month and have gone from failing at 60 in 2mins, to getting 60 in 1 min with lots left in me.
3 times a week, 200 pushups in sets of 20 with 10 secs rest in between each set. A few before for warm up and stretches. When your knackered dont spend ages catching your breath and strength (a sec or two max), go on your knees and finish the set then back to regular on the next one. Also do 50-100 throughout the day in as many sets as you want (just not all at once). 3 times a week, massive gains for me.

My normal program (dont have an exact routine, like to keep things loose so they dont get too boring):
Sat 3.4km (sprint).
Mon/Wed sprints (mostly suicides),push ups/situps/burpees/sqauts
Tue (and some thursdays depending on how I feel) 6km run
Fri Interval or fartlek