Sponsored Ad

Dismiss Notice
'Users of this forum are reminded they should not discuss performance of individual attendees at PRMC or in Recruit Training for PERsonal SECurity and in observance of Diversity & Inclusion legislation'.

Fitness Plan Opinions

Discussion in 'Training Plans and Diet Suggestions' started by Grimey Arches, Sep 21, 2019.

  1. Grimey Arches

    Grimey Arches Well-Known Member

    Joined:
    Sep 15, 2012
    Posts:
    1,596
    App Stage:
    Joining other service
    Hi,

    Just after some feedback if possible on my weekly routine,

    Sunday: Rest
    Monday: IDP/Circuits
    Tuesday: Pull Ups/3 Mile Run
    Wednesday: IDP/Circuits
    Thursday: Pull Ups/ 400m runs in 1 minute 30 seconds and under (1 mile run to location with 8 runs)
    Friday: IDP/Circuits
    Saturday: Pull Ups/Hill Sprints (1 mile run to location and 10 sprints)

    Incline & Decline Push Ups 17 reps x 4 sets

    Circuits is 17 reps x 4 sets Push Ups/Crunches/Squats/Diamond Push Ups/Lunges/Pike Push Ups/45 second Plank.

    Pull Ups session is 10 reps x 4 sets with fatigue the more sets I do, Overhand then 3 minutes rest, underhand and dips with 3 mins rest.

    I was thinking of using Sunday as a long slow recovery run at 4.5 miles and increase it as time goes on, maybe a test day on every 3rd week but wasn't sure if not having a rest day will backfire on me regarding injuries etc.

    I do ride a mountain bike to and from work and on days off so I'm hitting 36 miles up to 60 some weeks depending on weather.

    My run time was 10m:30s a few weeks ago but would say it's now around 10m mark, ideally I want a time 9 minutes and sub.

    Any advice is appreciated,
     
  2. browner467

    browner467 Member

    Joined:
    Sep 22, 2014
    Posts:
    99
    App Stage:
    Application Submitted
    Your best bet is to follow either @arny01 training program or the official PRMC training program designed by the PTI’s.

    Both plans are tried, tested and proven to work for the specific task.
     
    • Like Like x 2
  3. Xerath

    Xerath Well-Known Member

    Joined:
    Mar 11, 2011
    Posts:
    2,101
    What are you hoping to join mate?
     
  4. john smith

    john smith New Member

    Joined:
    Oct 3, 2019
    Posts:
    18
    App Stage:
    Not Applied Yet
    where can I find this.
     
  5. thirdtry

    thirdtry New Member

    Joined:
    Sep 28, 2019
    Posts:
    11
    App Stage:
    Joining other service
    Any good program needs rest - Arny’s program has rest days, PTI’s official one has rest days. Good rest (after nails training) is as much a factor in development as the training you do to earn it.

    Keep Sunday off, find a way to move your long run into another day (maybe two sessions in a day).
     
    • Like Like x 1
    • Gen Dit Gen Dit x 1
  6. Grimey Arches

    Grimey Arches Well-Known Member

    Joined:
    Sep 15, 2012
    Posts:
    1,596
    App Stage:
    Joining other service
    Not sure yet dude, just trying to get my self in bets shape possible once I make my mind up.
     
  7. Grimey Arches

    Grimey Arches Well-Known Member

    Joined:
    Sep 15, 2012
    Posts:
    1,596
    App Stage:
    Joining other service
    Cheers for the input, I'll see how fair with 4.5 mile run on sundays but if I don't see any improvements or pick up an injury I'll shift it to Monday.
     
  8. Grimey Arches

    Grimey Arches Well-Known Member

    Joined:
    Sep 15, 2012
    Posts:
    1,596
    App Stage:
    Joining other service
  9. Grimey Arches

    Grimey Arches Well-Known Member

    Joined:
    Sep 15, 2012
    Posts:
    1,596
    App Stage:
    Joining other service
    If anyone is interested this is my updated plan going forward,

    Sunday: 4.5 Mile Slow Run / Ab workout / Max Press Ups-Sit Ups in 2 minutes / Bleep Test*
    Monday: IDP / Circuits
    Tuesday: Pull Ups / 2 x 1.5 Mile Run with 1 minute rest, 12 minutes first, best effort second.
    Wednesday: IDP / Circuits
    Thursday: Pull Ups / Intervals 1.2km/0.8km/0.6km/0.4km all x 2 times set for BE BFT
    Friday: IDP / Circuits / Swimming ( Trying not to drown!)
    Saturday: Pull Ups / Hill Sprints (1 mile run to location 5 sprints no rest except walking down, 5 with rest then followed by 1.5 mile run.)

    Bleep Test will be every other week and reps now for circuits is 20, my run times have dropped down from 10:45 to 9:30 in a few weeks, my pull ups are now 13, haven't tested max press ups and situps but should be pushing 40+.
     
  10. StrSam

    StrSam Member

    Joined:
    Feb 15, 2019
    Posts:
    71
    App Stage:
    Passed PJFT
    Try it for 2 weeks, and then I think you'll realise your body will need a day of rest -nailbiting-
     
    • Gen Dit Gen Dit x 2