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hey guys!

would just like to say hello to you all, and good luck in the future!

the following is my current routine in preparation of my September the 11th PRMC!

All the Pressups situps etc have a 60 second break between each set.
All Tuesdays and Thursdays Power Workouts have a 90 second break.

Monday
AM: 3 Mile Run, aim to do under 22 mins
PM: Pressups - 20-25-25
Situps - 35-35-35
Pullups - 2-3-3

Tuesday
AM: 10 Flat 100m Sprints
10 Uphill 50m Sprints
10 Downhill 50m Sprints
PM: 3x15 Shoulder Press
3x12 Front Shoulder Raises
3x15 Squats
3x15 Lunges
3x10 Stiff Legged Deadlifts
3x5 Squats (heavier)

Wednesday
AM: 3 Mile Run, aim to beat Mondays Time
PM: Pressups - 25-25-30
Situps - 35-40-40
Pullups - 3-3-3


Thursday
AM: 12 Flat 100m Sprints
12 Uphill 50m Sprints
12 Downhill 50m Sprints
PM: 3x15 Shoulder Press
3x12 Front Shoulder Raises
3x15 Squats
3x15 Lunges
3x10 Stiff Legged Deadlifts
3x5 Squats (heavier)

Friday
AM: 3 Mile Run, aim to beat Wednesdays Time
PM: Pressups - 25-30-30
Situps - 40-40-40
Pullups - 3-3-4

Saturday and Sunday: Light Swim (30 minutes)
Plus Run back home (medium pace)


Right Guys, this is my workout, which i am going to use in the next 6 weeks coming up to my PRMC, i am to continue upping the intensity and volume of the routine throughout!

Please feel free to comment and anything else you would like to say please go ahead!

To me that looks good. I would firstly take out the swim on the sunday and have a rest day. You havent overloaded your workout which is good. You might want to research some circut training/endurance that sort of thing. There are tons on here that you can do, just have to search for them. The hillsprints are good but i wouldnt bother with the downhill sprints. A good way of getting your heart rate going is to do 5 uphill sprints then run down continiously. Time each sprint and try to beat the last one. Apart from that i would say its fine. Again try to mix up your runs, ie 3 and 4 milers or see how far you can run in a set time.

I have been rowing for the last couple of weeks, 1000 meters in your best time and that gets you seriously fit.

Hope that helps!

yer thanks mate!

well i wonder if anyone else can help me on this,

ive been attempting to max out on everything recently

and these were my scores:

pressups; 45 in 2 minutes
situps: 80 in 2 minutes
pullups: 6 in 2 minutes
3 miler:20 minutes

ive been offered a PRMC date for the 11th september..with hard training and dedication, could i make myself above the required standards?

or should i book a later date, maybe 2-3 weeks later??

any advice would be a massive help

yeah if they are your current scores then keep with the date you have, I mean it's like another 6 weeks away so you should be fine if you keep improving !

Tis up to you mate, howd u feel. do you feel ready?

Ive got my psychometric on monday morning so im hoping to be in prmc by end of this year! pushing it i know but i want to crack on.

If your ready you will know, ull feel confident and excited. At the end of the day you can keep putting it back a couple of weeks time and time a gain and never be ready for it. You just need to bite the bullet and get on with it.

By the way do they fail you for std's in your medical?

Plus yeh i used to max out on pressups etc, but recently ive been doing pressup sets of 20,15,20,15 etc.

yer mate i mite just carry on with it!

i think i can get my 3 miler down to 19 mins!

and u can add a lot of pressups in not a lot of time aswell!

as far as i know mate they cant fail you for your fitness levels at your medical..your PJFT will decide on the first level of fitness.

MadAd what are your current scores if you don't mind me asking? As you say you want to get your prmc done by then end of the year, that's a fair way off. I want to get mine done by November to be honest!

hi there,
i irregularly post on here, mainly because im a student and like to spend as less time on a pc as possible! However im now working 9-5 during hols for cash so am able to browse this site more!
Anyways iv been in the RMR for a year now, so phys is close to my heart!lol
Your routine looks good, sprint work in my opinion is very important. so training your anearobic threshold (sprint endurance) is key.
I used to train with Hampshire athletics a couple of years back- sessions we did were 1min sprint 1min off 20 times over a flat grassy area.
Similarly, pyramid stuff on athletics track e.g 2/3/4/5/6/7/800m then back down to 2 with 2/3min rest-depends on how you feel.
Hills- aim to be sprinting for around 15 secs-have 2min rest and start with say 10 and work up from there.
2/3 good sprint sessions and 2/3 steady 30-40min runs a week is a good way to go in my opinion
Also, be careful with hard sprinting on tarmac it gave me shin and knee grief- grass is good for hills as its specific to CTC as you will be running up steep muddy hills often! lol
You can tailor them to your own fitness level i.e increase/decrease rest periods.
hope its food for thought
thanks
Ali

I'd say sack off the downhill sprints, chances are that they could do more harm than good e.g. heavy on knees, injuries etc.

Also, mix your runs a bit, I see you're doing 3, 3 mile runs a week. Why not do a 1.5m run, a 3 miler and an 8 miler or something like that.

Note all the above is just my opinion!!

I quite agree. If you can sprint uphill, im sure you can run downhill. Also, downhill does your knees and shins in too as your concentrating on balance and control, which places stress on the knees! Only in my opinion though.
Also- as time gets closer to PRMC- try doing a circuit and running afterwards? I find this the hardest part of bottom field as its a combination of explosive running and upper body strength and endurance.
A circuit we do at the det is, get 8 exercises e.g press ups/half sits/lunges/tricep dips/rope heaves/full sits with a medicine ball/squats with a jump/dorsal raises. start at 10 reps each and go down to 1 and back up to 10 if you can.
just an idea.

Th ecircut I'd recommend is the Beast circut i do it twice a week and its my determination that gets me through not my fitness that will take time but you have to put all in to the circut though.

i suggest, keep it simple press-ups sit-ups with pull-ups after each run.

example: run 3 miles then do 3 sets of 3 pull-ups, increase by 1 each week, also maybe add MAX amount of press-ups after a 1 min or so after pull-ups.

anyhow like i said keep simple no need for loads of stuff, sprints are good i guess, but dont think they going to make much differenace, sinse if you can run 3 miles in less than 21 mins which is good im sure you can sprint pretty well.

still if you want sprints add 4 little 10 secs sprints into run, to make harder.

good luck though september long time to go, press sure you wont fail if those your times.

IMPORTANT! 3 mile run on PRMC is not a 3 MILE best effort. It's 1.5 miles run as a squad in 12.5 mins, then 1.5 mile best effort back the same way, to be done in under 10.5 mins. This changed back in May/April so if you didn't know this shoot your AFCO.

@Jarhead - Sprints are important, they make up the final evolution of Gym Test 2 and are also used during Gym Test 1 and bottom field determination tests on PRMC.

Also, sprints are an excellent way of improving anaerobic fitness. Doing this gives you a massive advantage during Bottom Field, Gym test 2 and the bleep test stage of Gym test 1.

Finally downhill sprints / running helps to develop good form, sprint power and overall speed. Not to mention that focusing on uphill sprints only, can lead to a muscle imbalance in the legs which may affect performance.


@marcus2007 - You should do your cardio work after your resistance training. Cardio can burn the body's glycogen stores and then moves onto fat. Resistance training uses glycogen, but it can't utilise fat for energy. Doing weights / resistance first means that your body will use the glycogen to its fullest potential, and then during your cardio you'll have no choice but to burn fat for energy.

Also during your weights sessions do your heaviest/hardest exercises first. If you exhaust your muscles in the order you've given, your increasing your chance for injury by leaving the heaviest squats to last. Squats are the best total-body exercise so you should do these first to make sure you get as much gain from them as possible.

You should also move your pressups, pullups and situps onto your weights day, making a total-body work out done 3 times a week. Your current schedule does not leave much time for your muscles to recover. If you're muscles don't have sufficiant recovery time, they will not be able to adapt and grow.

Other than that, your weight routine looks pretty simple, and it's mainly compound exercises (which is a good thing). If you have access to the equipment, I'd drop the shouder raises and include dips and bench presses.

Of those 3 weight sessions make two a 'circuit' style and leave the other as the normal '3-sets-of-each-exercise-style-with-rest-in-between-style'.
The two circuit sessions should be ordered: upper body/lower body/upper body etc.. with max 30s rest in between exercises and a 4 min rest between circuits. Keep all gym sessions to a maximum of one hour.


You should also be looking to replace one of your 3 mile runs with a longer run (6 miles is a good target) to build a good endurance base. You can afford to cut back on the volume of running.

Here is, I think, a more sensible plan:

Mon: Gym (circuit style, emphasis on bodyweight exercises).
Tues: 3 mile run.
Wed: Gym (Normal style, emphasis on weights, do staple bodyweight exercises first - presups, pullups, dips).
Thurs: Am - Sprints, Pm - 6 mile steady state run.
Fri: Gym (circuit style, emphasis on bodyweight exercises).
Sat: 3 mile run.


Rest is as important as exercise! That cannot be stressed enough. Too much exercise, too little rest is the key problem with your plan, and if you expect to up the volume and intensity until your PRMC you're likely to burn out, get injured or both.

Mcguire my scores currently stand at:

1.5 miles: 9.07 seconds
3 miler: 21.30 seconds alot uphill
4 miler: 29.30 seconds alot uphill
Situps: 75 in 2 mins last time i tested
Pressups: havent tested
Pullups: 9
Bleep test:11.6

I havent tested my pressups or situps recently due to a torn intercostal muslce in my rib. So im on the repair and going to start fresh soon. My 3 and 4 miler runs have quite a few steep hills in them which always gets my heart going. The last part of the run is up a bastard of a hill lol.