Your last session/workout!

Discussion in 'Training Methods and Diet Suggestions' started by m2013, Feb 13, 2014.

  1. Hyperhippo

    Hyperhippo Member

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    27 - 21 - 15 - 9 (reps and calories)

    Row (calories)
    Thrusters (reps)

    A thruster in case you don't know is a front squat and when you come up your press the weight overhead, so squat to shoulder press. I used 2 X 8kg kettlebells for this but you could use a barbell or something.

    Good workout!
     
  2. Shadow Frog

    Shadow Frog Well-Known Member

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    5mile run this morning cross country 35min 7min mile.
     
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  3. Rob20

    Rob20 Well-Known Member

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    20 miler on sunday.

    Last night did 10 down to 1 and back to 10 press ups with 10kg weighted vest. Then repeated it without.

    Little ab burnout and then 6 sets of weighted pull ups
     
  4. aliB

    aliB Active Member

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    Run gym warmup 0.6 miles in gym 3 sets 1 min 45 sec rest 7 stage circuit
    Run 0.7 miles 10 hill sprints walk 0.2 mile home
    Legs are goosed
     
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  5. Charlie13

    Charlie13 New Member

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    done a half marathon Sunday 1:34:59, longest i've ever ran, couple of days recovery now!
     
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  6. Shadow Frog

    Shadow Frog Well-Known Member

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    8mile run 53min cross country.

    Press ups 85

    Pull ups 13

    Sit ups 60 <- improved ;)
     
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  7. Holden99

    Holden99 Member

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    Was wondering if I could get someone's opinion on my new training plan?

    So I have 20 days I until my PRMC and for the past few months I've been running 3 times a week and going to the gym 3 times a week because I was only 64kg, but now I am 68kg and don't have to worry about my weight as much.

    Therefore I was thinking I'd ditch the weights conpemtely now and smash out the running and the body weight exercises, as endurance has always been the weakest part of my fitness. Here is what I was planning to do:

    Monday: mock BFT
    Tuesday: bodyweiyht circuit
    Wednesday: 4 miler
    Thursday: bodyweiyht circuit
    Friday: mock bleep test
    Saturday: bodyweight circuit
    Sunday: 4 miler

    I haven't added any hill sprints in because raw endurance is what I need to work on and I used to long jump at national level so leg power isn't a weakness of mine, is this a good idea?

    Any opinions on what I can add or do differently would be appreciated.

    Cheers guys ;)
     
  8. arny01

    arny01 Ex Pongo.

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    My personal view? You need hill sprints in there, you also need to add around 25% minimum to your running. 11 miles per week is not enough! I think with that plan, you'll pass day 1. Demons will enter your head during bottom field, and you'll empty out during the endurance course.

    Just my opinion!! Quite happy for others to disagree.

    You also need to find some time to rest, youd be better off training twice per day, with a run/gym split, and having at least 2 days per week off to rest.
     
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  9. Shadow Frog

    Shadow Frog Well-Known Member

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    As above, you need Hill sprints ! There the key to a good 1.5mile return and in all aspects of running. + leg strength.

    I would change Wednesday to a 5miler best effort 7min mile / bellow.

    Friday to Hill sprints 60sec x 15

    And Sundays to an 8miler best effort under 60min.

    Just My opinion.

    Very best of luck pal !
     
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  10. cc1

    cc1 Royal Marines Commando

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    As Arny said a 4miler isn't an endurance run - you should be smashing out that 4mile run comfortably in 28mins or less with plenty of spare capacity.

    The endurance course is 6.5miles of hills and it's a fartlek run pretty much the whole way.

    An endurance run is anything from 8-26miles and beyond.
     
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  11. Hyperhippo

    Hyperhippo Member

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    Press Ups
    Trunk Curls
    Squats
    Arm Curls w/25kg barbell
    V sits
    Lunges w/2 X 10kg dumbells
    Dips
    Reverse crunches
    Ski jumps (jump over the rail of the rower side on)

    1st time through - 10 reps/100m row
    2nd time through - 9 reps/200m row
    Etc. Etc. Etc.
    10th time through - 1 rep/1000m row
     
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  12. Shadow Frog

    Shadow Frog Well-Known Member

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    Really good week training this week.
    Yesterday done a 6mile run in 42min 28sec
    And today completed an 8miler in 52min 4sec.

    Feel fit and ready for RT next week!
     
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  13. aliB

    aliB Active Member

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    Training for prac in 2 weeks did yeaterday
    0.5 mile warm up to gym
    4 sets of this circuit
    1. Skipping
    2. Side squats
    3. Sit ups
    4. Push ups
    5. Burpees
    6. Weighted 8kg squat
    7. Squat jump
    All 45 sec rest 1 min on
    Then return the 0.5 mile did 20 hill sprints
     
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  14. Mitchr

    Mitchr New Member

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    Friday last week - 6 mile run x-country in 59:15

    Tuesday - 6 mile run x-country in 54:50

    Yesterday - 30 min swim & gainers

    Rowing intervals tonight -vomit-
     
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  15. Mitchr

    Mitchr New Member

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    10 x 500m row, 1 min rest - average 1:57.2 @ drag factor 3

    Haven't done this style workout in so long and I remember now, why I dreaded it before..
     
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  16. Mitchr

    Mitchr New Member

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    6 mile run x-country in 51:50.... progress woo!
     
  17. SCOTTY6

    SCOTTY6 Member

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    Fintan/circuit done at local running track.

    Set up 2 cones 30 meters apart. Between each exercise sprint 30m there and back to original cone.

    at the end of each round, 400m sprint.

    5 rounds.
    25 reps on each exercise

    Push ups
    Sit ups
    Squats
    Push ups
    Sit ups
    Burpees
    Push ups
    Sit ups
    Tuck jumps.

    Its minging, but its pulled my numbers up when I've been doing mock RMFA.
     
  18. john lewis

    john lewis Well-Known Member

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    I've been doing leg only Fintans and they bloody kill
     
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  19. arny01

    arny01 Ex Pongo.

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    5k max effort, competitive run between Pongo Pa, and Booty Boy.

    Pongo Pa. 23:46
    Booty Boy 20:25

    Booty Boy wins!!

    Not happy!!:(
     
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  20. cc1

    cc1 Royal Marines Commando

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    Very respectable time, even at your age ;)

    I can't wait for my lad to be at the stage where he puts his leg over a bike and smashes me on a ride. I've already told my missus that when that day comes I'm wrapping my tits in and buying a motorbike.

    He's 6 so it should be any day now...
     
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    Last edited: Apr 16, 2017

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