PRMC Training Plan by @arny01

[whatwillbewillbe!]

*text deleted*, you said pull up haha... Scrap my last comment, wont work at all haha

 

[NorthernYomper]

@whatwillbewillbe!

then drop onto my knees and push out more

Haha, that might be a bit painful - anything for improvement though.

Thanks for replying mate!

 

[SirPablo27]

In regards to this programme, does anyone know how long the rest period is between sets and exercises in the gym session? And also do you complete

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.


Sat. Rest


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 squats
10 lunge
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

1.5m 8:45
Bleep test 12.1
Press-up 48
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.

In regards to this programme, does anyone know how long the rest period is between sets and exercises in the GYM session? Also do you carry out 3 sets of press ups followed by 3 sets of sits ups followed by 3 sets of pull ups etc... Or is it meant to be in circuit form, e.g rotating the exercises?

Thanks in advance.

 

[arny01]

In regards to this programme, does anyone know how long the rest period is between sets and exercises in the GYM session?

2-3 minutes

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.

 

[SirPablo27]

Thanks arny01 for your quick response, I have my PRMC coming up and this looks like an exciting and fresh new programme to hit in the build up.

Just to Clarify...

Weighted press-ups

2-3 minutes

Yes pressups situps pullups. X 3 weighted. Then follow unweighted and assisted.

Thanks arny01. This looks like a awesome new workout for me to mix up my routine, i have my PRMC coming up in about 4 weeks and i think this will prepare me nicely.

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?

 

[arny01]

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?

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.

 

[MozzaLUFC]

@MozzaLUFC Hi mate, you say you've got a really good way of improving pull-ups. Do you mind if I ask what it is? Pull-ups are definitely my weakest area.

Cheers.

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

 

[butterfigers]

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.

Mon-BFT, RMFA
Tue-8m best effort, gym
Wed-hill sprints, swim
Thur-5m, gym
Fri-8m loaded carry
Sat-missed sessions/rest
Sun-rest

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?

 

[prubdag]

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.

Mon-BFT, RMFA
Tue-8m best effort, gym
Wed-hill sprints, swim
Thur-5m, gym
Fri-8m loaded carry
Sat-missed sessions/rest
Sun-rest

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?

 

[Eafy]

Are you going RMR or Regular?

Not OP, but I'm going for the reserves, so would be intrigued to hear any insight that may be useful about increasing fitness levels whilst juggling a full-time job!

 

[butterfigers]

Are you going RMR or Regular?

that is another question I’m struggling to answer myself. In short I enjoy my degree, if I go back to finish it next September I will have 2 years left and attempt to join rmr then regs after if I get that far or I attempt regulars. If Regs I would replace a couple runs with treadmill for pjft.

 

[lewp1]

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!

 

[ironandgrit]

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

 

[Chelonian]

Depending on where you are in the process I’d just bite the bullet and literally devote your time to just treadmill running.

Yep, focusing on exceeding the required standard for each individual hurdle is a good plan.

 

[lewp1]

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?

 

[arny01]

Do you think this training programme will be ideal for me if I just replace the BFT on Monday with a PJFT instead?

Only one way to find out??

 

[lewp1]

Only one way to find out??

Couldn't agree with you more

 

[ironandgrit]

Do you think this training programme will be ideal for me if I just replace the BFT on Monday with a PJFT instead?

In my opinion I’d just do different length treadmill runs alternate days with body weight circuits etc. As arny says though - test and adjust with what you feel’s working.

As an aside, I did the first half of the PJFT as a warm up and then ran as far as I could on the return at the minimum pace to see what fitness level I was at. At first I think I ran 5 sets of 2 mins at the pace, then after a week did 4 sets of 2.5 mins, then 3 sets of 3 and a bit mins and so on until I could run the whole thing. Up to you if you want to give it a go

 

[JF1310]

@boshness92 Alright mate. Saw you posted a new thread there as an intro, so I've tagged you in this to have a read through.

You failed your PJFT and according to the RM's who took your RMAD, you are only at 50% of the required level of fitness. The first port of call is to nail your PJFT, get on the treadmill 3/4 times per week and get used to getting your run time down. Also, after you finish the treadmill runs add a max effort set of press ups, sit ups and pull ups to the PRMC beep which can be found on YouTube.

This site has some excellent advice on training and I've tagged you in this as Arny01's programme is tried and tested (currently doing it myself) and is seeing boys smash their PRMC.

Skip to the first page on this thread where you can see the full programme. For yourself, I would start at 50% of the volume stated and then work your way up to the full programme in the next few months.

Hope this helps!

 

[westy]

@Mazey9 have a read of this thread and digest