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PRMC Training Plan by @arny01

Discussion in 'Training Methods and Diet Suggestions' started by Matty7181, Nov 2, 2015.

  1. westy

    westy Well-Known Member

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    @Mazey9 have a read of this thread and digest
     
  2. butterfigers

    butterfigers New Member

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    4 weeks on Arnys
    Unfortunately have to cut it short for the moment while I rehabilitate my back aftered it ceased up putting a bed together yesterday. However results after 4 weeks
    2 weeks 50%
    2 weeks 75%

    Start
    1.5m return - 10:30
    Press ups - 41
    Sit ups - 85
    Pull ups - 4
    Bleep - 8.7

    Current
    1.5m return - 9:31
    Press ups - 36
    Sit ups - 85
    Pull ups - 5
    Bleep - 10.1

    The volume for press ups is too much for my body.

    So far so good just need to tweak the gym sessions to suit the nature of my job has something to do with the upperbody stuff too much volume on top of work. Will restart as soon as my back is sorted however.
     
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  3. lewp1

    lewp1 New Member

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    What would you progress onto after the 12 week period?
     
  4. northmonkeySW

    northmonkeySW Member

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    What do people recommend as a taper period prior to PRMC? Is it worth it or is it best to keep going right up until PRMC?
     
  5. arny01

    arny01 Ex Pongo.

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    Wednesday one week before PRMC, hardest session. Should be Hill sprints. So as follows.

    Wednesday. AM Hill sprints. PM one single set of Press-up pull-ups etc to the bleep.

    Thursday. Total rest.

    Friday. AM 3 mile max effort Run. PM press-ups etc as above.

    Saturday total rest.

    Sunday total rest.

    Monday. AM 2 mile at 10 min/mile. PM press-ups as above.

    Tuesday. Travel to prmc.

    Wednesday. Game day.
     
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  6. arny01

    arny01 Ex Pongo.

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    PRMC?
     
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  7. northmonkeySW

    northmonkeySW Member

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    Thanks for this! I've got my PRMC Sunday - Wednesday so will adjust the days accordingly!
     
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  8. jkaratekings

    jkaratekings New Member

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    On the gym session, how much rest should you have between each set? @arny01
     
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  9. arny01

    arny01 Ex Pongo.

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    2-3 mins is good, but if you need more early on then that’s no problem.
     
  10. codycaesar

    codycaesar New Member

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    Can anyone help with the abbreviations on the ‘monday’ to ‘Friday’ top paragraph please do I can get to know the plan
     
  11. arny01

    arny01 Ex Pongo.

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    APFA Is and Army term. It should be RMFA. Royal Marines Fitness assessment.

    BFT. Basic Fitness test.

    If you were astute enough to read through the whole page, the APFA/RMFA is explained.

    Good luck.
     
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  12. codycaesar

    codycaesar New Member

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    It all just clicked in my brain haha sorry I’m very sleep deprived, thanks for the reply anyway and look forward to starting your plan :)
     
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  13. arny01

    arny01 Ex Pongo.

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  14. TheRubberDagger

    TheRubberDagger Royal Marines Commando

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    Just want to say that this is an absolutely fantastic phys plan for any one serious about doing the required prep prior to PRMC.

    It is not rocket science but then achieving a good level fitness isn't either. Its about having the mental determination to stick with a no-nonsense solid program like this.

    Cracking!
     
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  15. Watty17

    Watty17 New Member

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    Looks solid does this! What a top thread... Writing it up as we speak
     
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  16. arny01

    arny01 Ex Pongo.

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    Thank you very much! Always great to have the views of others! Good or bad!
     
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