- Oct 18, 2019
- Reaction score
As explained in a previous thread, I was fortunate enough to start taking MMA classes at a centre where the fitness work was conducted by a man who had previously been a PTI in the Royal Marines for 15 years. He's given me a 5 week programme prior to my PRMC (21st April) and after dabbling in it for half a week and conducting my first proper week all this week, I think the circuit training aspect could be of a huge help to everyone on here.
These circuits are absolutely disgusting, of the 4 times I've done them so far, I've thrown up on 3 of them. They're designed to destroy your legs and make you feel like *text deleted*text deleted*text deleted*, but afterwards your lungs feel as big as hot air balloons and you can definitely walk with your head held high. It works like this, using my programme as an example:
Monday - 3 sets, 15 reps per exercise.
Tuesday - 4 sets, 15 reps per exercise.
Wednesday - 5 sets, 15 reps per exercise.
Thursday - 6 sets, 15 reps per exercise.
At the start of a new week, the reps increase by 5 per exercise. If you physically cannot complete it with the reps given, repeat the previous week until you're ready to move on.
You start by placing two cones roughly 30 metres apart; this is best done on a football/rugby pitch for reasons explained later. Each exercise is performed at the same cone, the cone that you start from.
There are to be 9 exercises in the circuit, chosen by you with the Upper Body/Abs/Legs split, as shown on the RM exercise tool.
You start by doing your first 15 reps of the first exercise, then sprint to the cone 30m away and back. You then perform 15 reps of the second exercise and sprint to the cone and back. Repeat this for all 9 exercises without pause. After the 9th exercise is completed, you must now do a best effort run of roughly two football/rugby pitches ( Obviously easier if you happen to be on a pitch!). It doesn't matter if you're stumbling along with your dinner down your front, as long as it's best effort!
That's one set. Start your stopwatch and rest for roughly 2 minutes. Complete all sets then curl up into a ball, breathe through your *text deleted*text deleted*text deleted* and silently curse the gods as you try to remember how to respire.
The former PTI explained to me that not only will this improve your general fitness, it's incredibly useful for RT as it closely resembles a lot of the circuits done there. Apparently, after you've been beasted to within an inch of your life in the gym, the PTI's quite often instruct you to do a "Camp circuit", which is basically just a run around the camp at best effort. If it's good enough for RT recruits then it's certainly good enough for me!
Hope this has helped anyone, I know it was a bit of a lengthy explanation. Even if you don't want to copy it completely, I hope people will find a useful way to incorporate it into their own fitness regimes.
Train hard, fight easy. :fight:
Just done this for the first time. Can confirm, vomit everywhere!