Featured A Gift To All Potential RM 1.1

Discussion in 'General Royal Marines Joining Chit Chat' started by Firedrake, Nov 19, 2018.

  1. Firedrake

    Firedrake Member

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    Hello

    I have created a PRMC fitness spreadsheet

    It Logs


    · Body weight exercises

    · Resistance training exercises

    · Cardio

    · RMFA Mock tests

    · It records max achieved/best results in all exercises.

    · It also correlates to the latest PRMC scores to show progress.


    Furthermore


    · It logs weight and displays this next to a target weight of ones personal setting and displays this in charts.


    It also complies important forum info such as the:


    · PRMC Scoring

    · 12 week course

    · Arny's plan

    · Fintan and many of the other circuits people look for on the forum.


    This has taken me months to put together and I am sure you will find it an excellent spreadsheet. I certainly think it is the closest I have come to creating a piece of art. There is much more to this than I have explained and I would like to put it out for beta testing for everyone on the forum to try. Mainly to see if anything needs ironing out.

    Many of the cells are locked as the sheet is formula heavy.


    The 10 Sheets


    Sheet 1 - Personal Details

    On this page you can enter Name, Age, Height and PRMC date. In weight table at the bottom of this sheet you can enter bodyweight. This will automatically update the weight category in the Personal Information table



    Sheet 2 – 12 week Fitness Plan

    The Royal Marines Pre PRMC 12 week plan and PRMC Scoring



    Sheet 3 – Fitness Plan

    Contains a space to customise your personal fitnes plan.

    Shows plans such as:

    · Arny’s Plan

    · SBS Challenge

    · Tom’s Two Minuits

    · Fintan Circuit


    Sheet 4 - Bodyweight exercises

    Use this sheet to record all the bodyweight activities that you do. MAX records are shown on Personal sheet.

    You can enter

    · Date

    · Exercise

    · Current body weight

    · Additional weight (i.e Arny’s)

    · Sets

    · Reps

    · Rest

    · Time

    · Notes


    Sheet 5 - Resistance exercises

    Similar to sheet 2 this sheet journals all weightlifting that is done and records 1, 5 and 10 rep max weight lifts and records the MAX records on Sheet 1.

    You can enter

    · Date

    · Exercise

    · Weight

    · Sets

    · Reps

    · Rest

    · Time

    · Notes



    Sheet 6 - Cardio Exercises

    Once again this sheet is where exercises are recorded although these are cardio exercise specific. Some of the MIN records are recorded on Sheet 1. Note only records that follow the distances set on the (personal) sheet will be recorded on said sheet. However you can still keep record of odd distances

    You can enter

    · Date

    · Exercise

    · Distance

    · Elevation

    · Time

    · VO2

    · Notes


    Please note slope will only work if hill sprints is selected (to give rough guide of difficulty)


    Sheet 7 – RMFA Bodyweight

    This Sheet contains the journal of practice runs of the PRMC tests, although very similar to Sheet 4 it is much more specific, limiting the amount of exercises via validation to three exercises.

    I will use this sheet to record my times, or level achieved in the tests that involve Pressups, situps and pullups.

    You can enter

    · Date

    · Exercise

    · Max Rep

    Score will be automatically calculated and best scores will be added to the Personal sheet



    Sheet 8 – RMFA VO2/BFT Sheet

    This Sheet contains the journal where you will record scores of my practice runs of VO2 and BFT

    Again it is very similar to sheet 6 but it is test specific and stripped back using validation.

    You can enter

    · Date

    · Exercise (BFT/VO2)

    · Time

    Score is automatically calculated and records returned on personal sheet


    Sheet 9 - Royal Marines Fitness Assessment (RMFA) Score Sheet

    This Sheet contains the table with the score ranges used for Sheet 4 and 5 and is a reference page to work out scoring functions



    Sheet 10 - Calculations

    This is a workings/scrapbook page used mainly for making data validation lists, potential additions and calculations. It will likely be hidden at completion of the workbook.
     

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  2. Firedrake

    Firedrake Member

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    This is an updated version as I released an older beta with some errors..Apologies
     
  3. Firedrake

    Firedrake Member

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    Please ask any questions
     
  4. Firedrake

    Firedrake Member

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    Update 0.92
    All #REF errors corrected in
    Personal Information - Weight, BMI, BMR.

    Weight Table - Target Weight Formula Locked - Please enter target weight in Cell D30
     

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    Last edited: Nov 19, 2018
  5. JMorriis

    JMorriis New Member

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    Wow man this is impressive, thanks for this
     
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  6. Surfbum

    Surfbum Member

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    Seeing as I have a hard on for phys and excel...... Grab me the baby wipes. Done well mate!
     
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  7. Ninja_Stoker

    Ninja_Stoker .

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    An excellent contribution @Firedrake, many thanks.

    It would be useful to receive feedback from trained ranks & potential RM candidates, good and bad so it can be refined to suit all tastes.
     
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  8. Caversham

    Caversham Former RM Commando

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    My big concern in the programme is the load carry. I would advise against any load carry routines prior to RT. Carrying weights up to 15kg, albeit for relatively short distances, is not recommended. Leave that until you are in RT where you will be introduced to load carries progressively and under supervision.

    Alan
     
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  9. Firedrake

    Firedrake Member

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    Please feel free to criticise it. Yes it took ages to put together but I want it to be as good as possible, so be as critical as you like.

    Something I have considered putting in are overall totals in all exercises but that really is far more of a vanity statistic than anything particularly helpful. Although it would be interesting to find out the overall stats of A,B and C passes to get an idea of what people are really putting into there training.
     
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  10. Firedrake

    Firedrake Member

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    =IF(COUNT(RMFA2[@[Time]:[VO2]])=0,"",MATCH(MATCH(SUM(RMFA2[@[Time]:[VO2]]),INDEX('RMFA Scores'!$C$3:$L$8,MATCH(TRIM([@[BFT/VO2]]),'RMFA Scores'!$B$3:$B$8,0),0),IF([@[BFT/VO2]]="VO2",1,-1)),{1,3,5,7,9}))

    That was the formula for working out the PRMC scoring on the BFT/VO2 exercises
    By far the most complicated formula used
     
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  11. threadpigs

    threadpigs Royal Marines Commando

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    Clerk in the making.
     
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  12. Ninja_Stoker

    Ninja_Stoker .

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    Yep, certainly rules out PTI :)
     
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  13. Firedrake

    Firedrake Member

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    Did I just hear a ping.
     
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  14. Illustrious

    Illustrious Royal Marines Commando - Moderator

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    Less of a ping and more cracking great thump.
     
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  15. Firedrake

    Firedrake Member

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    Update 0.94

    Loads of improvements
    • Bodyweight and Resistance exercises. You can now enter different amounts of reps per set (e.g Instead of a sets and reps column, there is now set 1, set2, set3, set4, set5 and you enter the amount of reps in those columns
    • Records table now does a sum total of all bodyweight, resistance reps performed and distance travelled.
    • VO2 figure has been corrected
    • BMR equation fixed
    • Now added exertion level in personal info which returns recommended calorie intake (suggest using 1.9 as the factor)
     

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  16. Firedrake

    Firedrake Member

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    BW Ex Journal set 5 locked cell - now unlocked
     

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  17. Firedrake

    Firedrake Member

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    Final Release for the time being. Loads of improvements. Enjoy
     

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