- Sep 9, 2016
- Reaction score
*text deleted*, you said pull up haha... Scrap my last comment, wont work at all haha
I don't have the link but I have it saved on my notepad
RM Arnys program
Ok lads here it goes
Mon Am. 2 x BFT. Mon Pm. APFA
Tue Am. 8 mile best effort. Tue Pm Gym
Wed Am. Rest.
Thurs Am. Hill sprints. Thurs pm. Swim
Fri Am. 5 mile at 8 min/mile. Fri Pm. Gym.
Sun Am. 8 mile best effort. Sun Pm. Gym.
Ok I'll explain the programme in detail for you to work it to suit you. Monday's, 2 x BFT will improve your speed, strength and V02 max for the 1.5 sprint and bleep test. The APFA in the evening is a single beep test, 1 set of press-up,sit-up,and pull ups. It is a test, and replicates the Wednesday of PRMC to the letter, focus on your form, for the exercises lads ok. Record you results lads, on the both 1.5m sprints, write them down so you can see your improvements.
8 mile best effort, speaks got itself really, my lad used an app called endomondo, plugged his headphones in. And the app would tell him how quick, he was running each mile.
Gym session. Get yourself a 10 kg weighted vest. Warm up 2000m in under 10 mins on a rower. Then do. To failure
3 x sets of weighted vest press-up
3 x sets of weighted vest sit up
3 x sets of weighted vest pull up.
3 x sets body weight press up
3 x sets body weight sit up
3 x sets body weight pull up
3 x sets of assisted press up
3 x sets of half sits
3 x sets of pull up
Then finish with, 10 min AMRAP of
10 box jumps to 24"box.
Hill sprint day is a massive hang out lads.
Warm up. 10 mins at 8 min/mile
20 x 100-150m hill sprints. Walk down. Make fire the hill is steep as *text deleted*text deleted*text deleted* lads, do them in sets of 5, but on the second and third set, to do 10 squat, 10 lunge after each hill sprint. Walk round for 5 mins at the end, then run 3 miles as fast as you can using endomondo. Aim for 7:30 min/mile. You leg strength and muscle endurance, will sky rocket, helping you for bottom feild/endurance course.
Swim 100m x 8 sets. Rest 2 mins after each 100m effort
Ok lads, you can obviously start off at an easier level. Do 1 BFT on Monday, or start the long runs with a 5 miler.
My lads PRMC stats were
Bleep test 12.1
Sit ups 67
Pull up 9.
He found the bottom field/endurance course very tough, but very doable. He also said he felt quite strong across the board in all aspects of PRMC, and said this plan worked really well for him.
Any questions. Feel free lads. If you want yo direct them to my lad, please do so. He doesn't come on here much, so I can reply on his be half.
Good luck. And smash it next time round lads.
2-3 minutesIn regards to this programme, does anyone know how long the rest period is between sets and exercises in the GYM session?
Yes pressups situps pullups. X 3 weighted. Then follow unweighted and assisted.Or is it meant to be in circuit form, e.g rotating the exercises?
Yes pressups situps pullups. X 3 weighted. Then follow unweighted and assisted.
Yeah pretty much, there's no rush to go from pressups to situps to pullups, just gather yourself take a condor moment to think about the correct form etc, but yeah take 2-3 mins or longer if you need before you crack on with the rest of the exercises.SO just to clarify....
weighted press ups (no rest)
weighted sit ups (no rest)
weighted pull ups
(2-3 minute rest)
Then repeat 2 more times
Then onto body weight, then assisted?
hi, sorry ive only just seen this i havent been on in a while, but simply what i do is i have a pull up bar on my door frame and everytime i walk out i do a certain amount of pull ups, and basically every week i will do the prmc tests on my own, and everytime i increase my pull ups i increase the amount i do, for example, i can currently do about 13 to the bleep, and i do 10 pull ups everytime i leave my room, so when i can do 14 i will do 11 every time and so on. I found that this really improved my pull ups at a good rate, i went from about 8 to 13 in about a month and a half
Are you going RMR or Regular?Hi fellas, I asked Arny about adding in a loaded March instead of the second 8 miler, as long as I can get the run down under and hour should be fine.
Few tweaks to suit my personal needs mostly the same.
Tue-8m best effort, gym
Wed-hill sprints, swim
Fri-8m loaded carry
The changes are to make it a mon-fri. I’m a reservist in the army and need to stay on top of loaded carry’s. The other change is 1 less gym session. My weekends are typically taken up for reserve training and if it is I’ll use Friday as the rest day if we will be doing anything physically challenging.
Any suggestions for improvement?
Are you going RMR or Regular?
Now lads, daft question, but has anyone found this programme useful for the PJFT. Got my PJFT in 4 weeks and it's been my nightmare for nearly 2 years, just recently started this programme last week, solid but really enjoying it so far!
Depending on where you are in the process I’d just bite the bullet and literally devote your time to just treadmill running. I think in the build up to mine I did solely interval training on the treadmill for about 4 weeks (with weighted and body weight press ups sit ups and pull ups as a different session) and passed
Do you think this training programme will be ideal for me if I just replace the BFT on Monday with a PJFT instead?
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