Training programme

[misterpurple]

Here's my training programme. It's taken me a while to get to this level from running for 5 minutes, stopping, then running for 5 minutes again and walking the rest of the way home . Anyway, thought someone on here might find it useful. Any thoughts or comments are always welcome . Here it is:

MONDAY

Boxing: Here's a typical night (after a warm up)

- 3 rounds skipping
- 3 rounds heavy bag work
- 3 rounds pad work with parter
- 3 rounds shadow boxing

Then we do a few circuits. These are usually core focused (abs and lower back), but include press-ups, squats and burpees as well. Following this it's onto the shuttle runs. Then we do a few rounds of sparring to finish the night off.

It's a 12 mile bike ride there and back as well, which I try to push myself on.

TUESDAY

4 mile run.

WEDNESDAY

30 minute swim (breast stroke).

THURSDAY

Hill sprints: There's a killer hill near me that's exactly 200m from top to bottom. Jog to it to warm up, then sprint up and jog down x 10, jog back. Works out at about 2.5miles worth of interval training. Good for bringing the 3 miler time so I am lead to believe!

FRIDAY

6 mile run.

SATURDAY & SUNDAY

Rest.

Press-ups:

I follow this every Monday, Wednesday and Friday morning first thing, then do 3 x Max on Tuesday and Thursday mornings:

http://www.100pushups.info/programe.html

If you're strict with it and don't cheat (stick to the rest time between sets, don't take more than it says), it's really tough. Pick the right week and by the fifth set you'll be shaking like a shitting dog.

Pull-ups:

Every training night (Mon-Fri) I do 5 x Max pull-ups with 90secs rest in between sets.

Think I've got all bases covered there. I'd definitely recommend joining a decent boxing gym (I don't mean go to the local boxercise class at your usual gym, I mean a proper, Rocky I & II style boxing gym), as the circuits they throw at you and the explosive and rotational power will help no end in increasing your scores and preventing core-related injury. Another point, if you're struggling to find motivation it's worthwhile going to a running club. If you find one of the right standard you will get pushed harder than you can push yourself. I used to go to one at the track near me, but they moved it to somewhere in Yorkshire and I don't want to catch anything.

I'm trying to start the ball rolling towards a section on the forum where we can post our training programmes, so add your thoughts and hopefully it'll happen.

[just_me]

I follow this every Monday, Wednesday and Friday morning first thing, then do 3 x Max on Tuesday and Thursday mornings:

http://www.100pushups.info/programe.html

If you're strict with it and don't cheat (stick to the rest time between sets, don't take more than it says), it's really tough. Pick the right week and by the fifth set you'll be shaking like a shitting dog.

By the way, what are you on the chart Purple?
I'm only 'strong'

[misterpurple]

I'm also on 'strong' at the moment. PB for press ups is 55, but that was before Christmas and the New Year happened. I know we're on May now, but it was a very punishing two weeks.

[jm745]

Sounds like a pretty good programme, might try it myself as I could probably just about hack most of that.

How long have you been doing it for?

Do you notice a lot of improvement?

Do you time the 4 and 6 mile runs? if you do what times do you usually get?

And one final question, when are you thinking of applying to selection, as I can base when I'm ready on this.

Cheers.

Joe

[just_me]

I'm also on 'strong' at the moment. PB for press ups is 55, but that was before Christmas and the New Year happened. I know we're on May now, but it was a very punishing two weeks.

I used to be doing 50 press ups no problem morning and nightly, then I found out my arms were a little too wide! Shifted my arms a few inches in, back to only 40-45 or so! Annoying much?

[misterpurple]

How long have you been doing it for?

This one about two months, but I've been boxing and running on and off for nearly a year. Did a stint from November to February of weight training , but it's a load of bollocks. Packed some muscle on, but my press-up and pull-up scores suffered simply through not doing enough.

Do you notice a lot of improvement?

Yes, but that's because I push myself. A lot of lads on here look to routines to give them the improvement, which is the wrong way to look at it. As long as you're doing the right thing, and you're doing it often enough and the right way you will improve. It's more about how much effort you put in than which routine you follow.

Do you time the 4 and 6 mile runs? if you do what times do you usually get?

Yes I do. The 6 miler is a new addition (I used to do the 4miler again on Fridays) which I have struggled with a bit. Usually come in just under 46 minutes. For the 4 miler my PB is 27:32.

And one final question, when are you thinking of applying to selection, as I can base when I'm ready on this.

I applied in the October of last year . Was initially applying to be a bog standard marine (did tests, medical, interview and PJFT), then spoke with a Lieutenant who thought I should apply for a commission. Then I "changed my mind" back to the recruit route. Have an RMAD on June the 8th, then PRMC in early September. Doesn't paint a picture of the most decisive person in the world, I know.

[Stokey_14]

This one about two months, but I've been boxing and running on and off for nearly a year. Did a stint from November to February of weight training , but it's a load of bollocks. Packed some muscle on, but my press-up and pull-up scores suffered simply through not doing enough.

You see I find this strange as I use weights in a lot of my circuits/ exercises and I find if anything there a great help. Far from bodybuilding mind, sled dragging ,kettle bell swinging, conventional compound exercises and sand bag lifting to name but a few things I use in training... each to there own I suppose.

I do get some rather strange stairs from the nabours when they see me shot putting dumbbells and flipping tires all around my garden and back field though


Stokey

[jm745]

Cheers for the info mate.

Yeh Stokey I use weights sometimes in my circuits, I've found it helped with most things, pull ups mainly, press ups I still have trouble with.

My training has gone downhill a bit lately, drinking a bit, doing coursework and revision for college, seeing my girlfriend a lot. But from tomorrow I'll give myself a bit of a kick and get back into it.

Was your fitness up to scratch back then? I'm hopefully joining the RMR in September 2009, giving myself plenty of time to get ready for it, and time to sort out what I'm doing after college.

Any point in doing longer runs? At the beginning of this year I was doing a 7.5 miler once a week, should I just concentrate on 1.5 mile, 3 mile, and 4-6 mile runs?

Joe

[briggfoot]

Fair play on the training mate, that looks like a lot - I am just starting at the bottom again so need to work up to that...

Are you having much success with the 100 Pushups training program?
Ive got a leg in a cast on the moment, so using the time to work on upper body strength. Might give this a try if you rate it?

cheers

[just_me]

Fair play on the training mate, that looks like a lot - I am just starting at the bottom again so need to work up to that...

Are you having much success with the 100 Pushups training program?
Ive got a leg in a cast on the moment, so using the time to work on upper body strength. Might give this a try if you rate it?

cheers

I've taken up the 100 Pushups programme, done it for 2 weeks and not a lot of progress but it's only been 2 weeks and I was sick in between so it dosen't really count

I definetly think it'll be worth the effort it in the end though - and I've learned to hate the last series! - I find the max pushups at the end hard.

[Taxman]

Thats a good routine.

I broke my ribs a few weeks back, so most of my training went to pot, tho I kept running.

Just comming back to weights/pressups/pullups this week, I'm quite disappointed to how far I've fallen back.

I'll definatly incorporate this 100 pressup into the rest of my training.