PRMC Training Plan by @arny01

MozzaLUFC

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Did my first hill sprints session today and did everything that is said to. Only problems are I couldn't do 3 miles after only 2 and, I'm not to sure if my hill is long enough. Is there an app or something out there that will tell you clearly.

Also MozzaLUFC have you heard of gainers, they work wonders. YouTube Sean Lerwill gainers, the video will tell you everything.
yeah i have been doing them the past couple days, but wasnt sure if they were the best thing or not, but ill keep at it then if they are really good!
 

wackojacko544

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In my opinion I think there really good. They've got me from 28 to the bleep to 57 on press ups in about 5 months.
 

MozzaLUFC

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im fairly confident ill be able to get max score on sit ups and pull ups by the time i do my prmc, so my press ups shouldnt really matter, im currently on about 31 to the bleep, but i just feel like it will be important for me to do more press ups just to help in training, and obviously to get the best score possible.
 

wackojacko544

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Yeah, by the looks of it push ups are given as punishment for a lot of things. And the more you can do at PRMC the more points.
 

MozzaLUFC

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what im mainly worried about is the two 1.5 mile runs, i got 10 minutes 10 at my royal marine acquant day but apparently the distance may not have been completely correct and he said to add 25 seconds on, which would leave me with 10:35, but the problem is there isnt anywhere near by that is completely flat that i can run it, so my times are a worse and its hard to see if im improving, is this training program the best way to improve my time?
 

BoxSwallow

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but the problem is there isnt anywhere near by that is completely flat that i can run it
Sounds a bit like an excuse to me ;) train hard fight easy. If you do any route near you that is 1.5 miles even if it's got some hills in it, if you can pass it with a <10:00 return with the hills then you should pass on flat road.
 

MozzaLUFC

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yeah i get what you're saying, its just hard to tell what the time would be if it was on all flat, and every now and then i seem to hit a bit of a wall on my time, when i first started training i was knocking 30 secs off each time, then i hit a wall at around 12 minutes return time, then i managed to get it to about 11 mins, and ive been struggling since then to get it much lower, but anyway im going to keep working hard and hopefully i can get my time down below 10 minutes!
 

wackojacko544

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Just a question regarding hill sprints. I'm worried that the hill I use isn't steep enough, I think length wise it's good but I'm not sure how to measure the gradient, does anyone know an app or something. Also I can only seem to run about 1.5 miles to 2 miles at the 7:30min pace, shall I just carry on till 3 even if it isn't fast or just increase the distance each week, any advice would be greatly appreciated.
 

nat4118

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In regards to hill sprints, find the biggest hill near you and use it. A lot of guys on hear had to run 1.5 miles to a good hill so used that as a warmup. In terms of distance/speed, heavy sets of squats helped me massively in building up my leg strength (make sure your form is bang on and you build up to a heavy weight if your legs are not used to it) also fintans and one 6 mile run per week. A Marine on my RMAD also recommended tabata sprints on a treadmill at a 6% incline for 3 sets which is a killer.
 

wackojacko544

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Thanks for the reply. Yeah, I do the 1.5m warm up to the hill, which is the biggest near me. And I do the squats and lunges on the 2nd and 3rd sets. I also do fintans 4 times a week. I'm also increasing the mileage on my longish runs, nearly at 4 mile at a decent pace. However with weighted squats I'm currently on 40kg but I do 3 sets of 17 reps because I'm trying to build endurance, by the sounds of it on this forum it says if you do weights do high reps, is this correct?
 

nat4118

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After passing my PRMC, I was advised by a pti to do heavy squats 5x5 then onto something like box jumps or something similar to work both fast twitch and slow twitch muscle fibres for both slow and explosive movements. Try stuff that isn't as much of an impact on your joints like swimming or cycling.
 

wackojacko544

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I might start doing that if I pass my PRMC. And I swim twice a week, but I don't cycle. Also with the hill sprints are you sussposed to walk or jog down.
 

BoxSwallow

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What do BFT and APFA mean?
BFT = Basic Fitness Test (1.5 mile/2.4 km in 12:30 out + 1.5/2.4 km return < 10:30 done outside)
APFM = Is incorrect and is supposed to be RMFA (Royal Marines Fitness Assessment i.e. Bleep Test + Press Ups, Sit Ups, Pull Ups to the Bleep)
 

SirPablo27

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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.
 

NorthernYomper

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@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.
 
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