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PRMC Points explained

Discussion in 'Stickies/Frequently Asked Questions' started by Ninja_Stoker, May 28, 2017.

  1. dolly

    dolly New Member

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    This has had me confused for some time. I've had people tell me you should achieve 60 - 85 situps in under two minutes, and 50 - 60 pressups in the same time. But when I listen to the audio tapes where you do it to the bleep, the situps for example take three minutes for the bleeps to reach 85, so do you go by the bleeps, or not?
     
  2. dolly

    dolly New Member

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    Scratch the above, if I had been observant I would have noticed you had already answered that question...sorry!
     
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  3. PotentialBootneck

    PotentialBootneck New Member

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    Does this still stand? And do they still perform repetitions to the beep?
     
  4. PotentialBootneck

    PotentialBootneck New Member

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    RMFA On the PRMC....is the bleep test 15 or 20 metres? I’ve been training 20m
     
  5. JTech

    JTech Member

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    20m
     
  6. PotentialBootneck

    PotentialBootneck New Member

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    Happy days, practiced at 4am this morning and hit 11.1.
    Any training methods to improve stamina and endurance to help increase that effort? Because That was flat out as a best effort and I’m wanting a higher score
     
  7. Surfbum

    Surfbum Member

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    HIIT training. It's all about getting that heart rate up as quickly as possible and holding it for a long as possible. 6x best effort sprints for 30 secs, jogging inbetween reps to lower heart rate. That combined with your road running will see the biggest difference but any cardio sport in time will increase your VO2 max.
     
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  8. Daffs

    Daffs Member

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    @ Ninja_stoker is this PDF still valid for today ? Nothing has changed? As I see the initial post is quiet old. Many thanks.
     
  9. MassamanDave

    MassamanDave Member

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    Did mine last week and from what I can see, nothing has changed!
     
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  10. leonidas151

    leonidas151 New Member

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    I’m currently training to become fit enough to join however I recently increased my weekly running mileage And it’s given me significant aerobic capacity improvement however I keep getting minor injuries in my legs such as I feel shin splints coming on And I have to rest. Any tips on how to avoid these kinds of injuries?
     
  11. Canty95

    Canty95 New Member

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    No expert but I had them ages ago, I literally just made sure my diet was spot on and i was getting enough proteins/ carbs etc aswell as supplements. I’d use rowers, bikes or do any other form of low impact phys to maintain my fitness and then try a run once a week or so, stopping if I felt the shin splints coming on. Stretching before and after every session
     
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  12. PotentialBootneck

    PotentialBootneck New Member

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    I wouldn’t bother too much with supplements, I’d personally just eat the right foods and rest well, plenty of stretches and roll it out on a foam roller and try not to overdo it on your training days, keep it simple