PRMC Training Plan by @arny01

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butterfigers

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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.
 

lewp1

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I thought so! I won't start RT until at least 2017 but I want to start cracking training now.

My gym is quite focused on weight training and I'm under contract with them until the end of the year. I want to make the most of that but I don't know how to fit weight training into a RM focused plan.
What would you progress onto after the 12 week period?
 

northmonkeySW

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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?
 

arny01

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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.
 

northmonkeySW

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

codycaesar

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

arny01

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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.
 

codycaesar

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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.
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 :)
 

arny01

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

rocoma121

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Hi all, just a quick question on this plan. Does the 2xBFT on mondays mean 2x1.5mi runs or 4x1.5mi? I'm confused as I thought that a BFT is 2 1.5 milers, so two BFTs would be 4, but I'm beginning to doubt whether I've read this right.
 

Hyperhippo

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Hi all, just a quick question on this plan. Does the 2xBFT on mondays mean 2x1.5mi runs or 4x1.5mi? I'm confused as I thought that a BFT is 2 1.5 milers, so two BFTs would be 4, but I'm beginning to doubt whether I've read this right.
1.5 mile warm up
1.5 mile best effort
1.5 mile best effort
1.5 mile cool down, (that’s how I’ve interpreted it.)
 

Aerial

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Hi all, just a quick question on this plan. Does the 2xBFT on mondays mean 2x1.5mi runs or 4x1.5mi? I'm confused as I thought that a BFT is 2 1.5 milers, so two BFTs would be 4, but I'm beginning to doubt whether I've read this right.
I read it as do the BFT twice. So:

1.5 miles in 12:30 mins
1 minute rest
1.5 miles best effort
1.5 miles in 12:30 mins
1 minute rest
1.5 miles best effort
 
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