Fine Tuned. A bit of a tune up. Would be interesting to hear what people think. I remember seeing a tried and tested 6 week training program for the POC, should dig it out. I guess one of the most appealing aspects of a career in the Royal Marines is being able to take fitness to a very high level, can think of very few professions, par being a professional athlete, that give reason to really indulge. I like to think myself as an apneist so some of this training is so based, particularly DNF, which stands for dynamic-no-fins (the only practicable discipline when landlocked, without battering people with fins). If attempted it is ideally with a buddy or spotter, people do drown. The idea being that your spotter is competent enough to resuscitate you, at a ratio of 2 breaths to 30 compressions. Samba or blackout is more likely to occur when diving to depth, in anycase, be sensible. I've included this since some components in the thread of POC diaries relate. Resistance (right word?) or weight training covers everything I can think of, the emphasis being on every single possible muscle group, this program also allows 2 days recovery for each group. Again any advice, from those that are more experienced, would be appreciated. Cardio has two bench mark or key performance indicators, allowing personal bests to be monitored. Our training, I have been told, is very much heart & lungs, so cardio above all else should take priority. 3days running and 3days ergo / cycle / swim mitigates effects of impact. Here it goes. Monday Cardio: (KPI) Mock PJFT (2x2.4km @2% incline) Resistance/Weights: Groups: Legs, Abs Squats (quadriceps) 3x10 Leg Curl (hamstring) 3x10 Standing Calve Raise (calves) 3x10 Marine Sit-Ups (hands touching head, feet flat on floor) 85-100 Leg Raises (lay flat or from pull-up bar) 3x10 Crunch Machine 3x10 Swimming/Apnea: 400m Breast Stoke 300m Front Crawl 100m Butterfly 100m DNF (4x25m or 4x best efforts, 2min controlled breathing between) Tuesday Cardio: (KPI) 5km Ergometer Resistance / Weights: Groups: Pectorals, Lats Bench Press (3x10) Chest press (3x10) Marine Press Ups 50-100 Butterfly Curl (3x10) Bent Over Row (3x10) Overhand Wide Grip Pull Ups (3x10) Lat Pull Down (3x10) Swimming/Apnea: As Monday Wensday Cardio: Ergometer Training Anaerobic energy system Warm-up easily 5-10 mins 12 x 250m with 250m rest: row 250m at a high intensity, taking 250m of easy rowing in between (repeat x12) 5min rest / water break 20 x 20s with 40s rest: Row for 20 s at maximal effort with 40 s of rest in between each interval. Adjust damper to a slightly higher setting to add more of a strength building component Cool down: row easily for 5-10min Resistance/Weights: Groups: Deltoids, Triceps, Biceps Shoulder Press (3x10) Lateral Raise (3x10) Tricep extensions (3x10) Pushdown (3x10) Preacher Curl (3x10) Zottman Curl (3x10) Close grip pull ups (3x10) Swimming/Apnea: As Monday Thursday Cardio: HIIT Training Treadmill Warm up easily 5 mins repeat 6-10x: 30secs max effort; 2min recovery walk/light jog cooldown 5 - 10mins Resistance/Weights: As Monday Swimming/Apnea: As Monday Friday Cardio: Ergometer Training aerobic energy system Warm-up easily 5-10 mins 6 x 3 min with 2min rest: row six 3min pieces at a challenging intensity with 2min rest inbetween 5min rest / water break 5 x 750m with 3min rest: row five 750m pieces at a challenging intensity, taking 3min rest in between Cool down: row easily for 5-10min Resistance/Weights: As Tuesday Saturday Cardio: HIIT Training Treadmill Warm-up easily 5-10 mins repeat 5-8x: 45sec-1min30sec sprint at 80% max; 1-2min recovery cooldown 5-10mins Resistance/Weights: As Wensday Swimming/Apnea: As Monday Sunday REST As for the Resistance / Weights, my goal is just to work until I can't work no more, which happens quite fast.