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Your last session/workout!

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

  1. HEF_RM

    HEF_RM Member

    Joined:
    Sep 1, 2015
    Posts:
    169
    App Stage:
    Passed PRMC
    50 KB swings
    50 Press ups
    50 Jumps Sqauts

    1 Mile Loop

    50 KB swings
    50 Press ups
    50 Jumps Sqauts

    Then 200 situps completed throughout the day.

    Nice little circuit to get the week started!
     
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  2. browner467

    browner467 Member

    Joined:
    Sep 22, 2014
    Posts:
    99
    App Stage:
    Application Submitted
    Week one, Day 1 of the Royal Marines Training Program (RMFA).

    Push Ups - 42
    Sit Ups - 40
    Pull Ups - 4
    Bleep Test - 8.8

    Lots of room for improvement, but it’s given me a general indication of where I am and where I need to be. I’m not a natural runner but with my sights set on a green lid, I want to be maxing out my scores by the time PRMC comes around. Going to be testing my BFT tomorrow.
     
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  3. boogey96

    boogey96 Member

    Joined:
    Mar 1, 2016
    Posts:
    81
    App Stage:
    Passed PRMC
    Running intervals from Red Zone running

    4 min running at 14kph/8.7mph @ 1.5% incline
    1 min rest

    (60 secs running at 18.5kph/11.6mph @ 5% incline
    60 seconds rest) x 2

    (45 secs running at 18.5kph/11.6mph @ 5% incline
    45 seconds rest) x 2

    (30 secs running at 18.5kph/11.6mph @ 5% incline
    30 seconds rest) x 2

    Repeat each once through at same speed and incline (60 on/60 off - 45 on/45 off - 30 on/30 off) to finish

    This was pretty cheeky weighing just shy of 17 stone (105kg)

    Good workout, now for some weights!
     
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  4. RM_Yorkshire

    RM_Yorkshire New Member

    Joined:
    Jul 3, 2019
    Posts:
    41
    App Stage:
    Passed PJFT
    This mornings rowing session:

    2 Minute Warm up between 500-600 cals

    1 Minute flat out - 1200+ Cals
    1 Minute Resting - 500-600 Cals
    1 Minute Flat out - 1200+ Cals
    1 Minute Resting - 500 - 600 Cals
    1 Minute Flat Out - 1200+ Cals
    1 Minute Resting - 500 - 600 Cals
    1 Minute Flat out - 1200+ Cals
    1 Minute Resting - 500 - 600 Cals
    1 Minute Flat Out - 1200+ Cals
    30 Seconds Resting - 500 - 600 Cals

    1 Minute Flat Out - 1200+ Cals
    30 Seconds Resting - 500 - 600 Cals
    1 Minute Flat Out - 1200+ Cals
    30 Seconds Resting - 500 - 600 Cals
    1 Minute Flat Out - 1200+ Cals
    30 Seconds Resting - 500 - 600 Cals
    1 Minute Flat Out - 1200+ Cals
    30 Seconds Resting - 500 - 600 Cals
    1 Minute Flat Out - 1200+ Cals
    1 Minute Resting - 500-600 Cals
    250 Metre Sprint as quick as possible.
    2 Minute Cooldown between 400-500 Cals

    Came off a little wobbly and drenched with many a funny look coming my way...
     
  5. HEF_RM

    HEF_RM Member

    Joined:
    Sep 1, 2015
    Posts:
    169
    App Stage:
    Passed PRMC
    15KG KettleBell

    50 KB swings
    25 sit ups
    50 single arm swings. (25 Per Arm)
    25 sit ups
    50 KB Rows
    25 Situps

    90 Seconds Rest

    50 KB swings
    25 pull ups
    50 single arm swings. (25 Per Arm)
    25 pull ups
    50 KB Rows
    25 pulls
     
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  6. ALDL9RM

    ALDL9RM Member

    Joined:
    Sep 24, 2017
    Posts:
    81
    App Stage:
    Passed PJFT
    Pull ups strict as possible with 45s between sets
    7/6/5/4/3/2/1
    Chin ups straight into banded pull ups
    5,5/5,5/5,5
    Negative pull ups
    10/10/10/10
    Negatives with 10kg vest into 20kg curls
    10,20/10,20/10,20

    Also passed my interview today so a productive day.
     
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  7. ALDL9RM

    ALDL9RM Member

    Joined:
    Sep 24, 2017
    Posts:
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    App Stage:
    Passed PJFT
    Currently following Arnys plan but have slightly adjusted it to my needs so tonight was an 8 miler. Cross country and massive hills-vomit- roughly what sort of times should I be aiming for on an 8 miler pre PRMC? Thanks.
     
  8. Devon_Bey90

    Devon_Bey90 New Member

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    Aug 6, 2019
    Posts:
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    App Stage:
    Passed Interview
    3 mile run @ 7min miles WU

    30 Push ups 2 min EMOM
    5 circuits

    35 Sit ups 2 min EMOM
    5 ciruits

    15 dips + 8 Pull ups + 10 leg raises (supersets)
    5 Circuits

    3 mile run @ 8 min miles CD

    Killed me.
     
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  9. sbradb

    sbradb Member

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    To be honest I’d say there isn’t a need for running 8miles prior to PRMC. It’s all speed and power and the furthest you really run in a single go is during the BFT.

    Bottom field is just a disgusting bit of phys (sprints, crawls, bodyweight exercises, fireman’s carries, etc) with the Assault Course prior which is, again, not really endurance. Then on the endurance course you’re running between being pitched against each other.
     
  10. stringer98

    stringer98 Member

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    its not a necessity, however if you can do it it really helps, i run two 8-10 milers a week and because of it my sprints (interval work) has become much better, shorter runs such as 1.5 milers to 4 milers are so much easier and quicker. in my opinion if you can get there 8 miles is the max you should go.
     
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  11. Caversham

    Caversham Former RM Commando, Moderator

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    Mar 22, 2009
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    The reason that 8 miles is within @arny01's plan is that when it was introduced the EC, which is over 2 miles in length, was followed by the run back to CTC, another 4 miles, which was a total of around 6 miles. Added to this was the effects of the morning bottom field session which was the equivalent of a good couple of miles.

    At the moment the run back is not included, but we were informed that does depend on the availability of transport, so my advice would be to get at least 6 miles in your legs before PRMC.

    Alan
     
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  12. RM_Yorkshire

    RM_Yorkshire New Member

    Joined:
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    App Stage:
    Passed PJFT
    15 Mins on Rower this morning.

    2 Min warm up. 1 min sprint and 1 min chilled for the remaining 13 minutes.

    Straight into squats with 40Kg. 15 reps X 4 sets.

    Into Deadlifts at 50kg 15 reps for 4 sets.

    Sled push 20 metre - 10kg, 20kg, 40kg. 3 rounds of each weight.

    Then into Farmers walk with 24kg kettlebells. At end of each 10 metres, carried out 5 shrugs. Did this for 100m.

    Marine push ups are going ahead throughout the day. 15 every time I leave a room.
     
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  13. RM_Yorkshire

    RM_Yorkshire New Member

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    After workout yesterday, thought I'd try doing some more leg work on fatigued legs.

    1.5 Mile run with 4% incline.

    Sled Push with 45Kg for 20 metres.

    Into Farmers Walk with 24Kg kettle bells - 5 shrugs at every 10 metres. (20 Metres is one 'set').

    Into 60kg tyre flips across a 20 metre stretch (around 8 flips)

    Rinsed an repeated the above for 4 sets.

    finished with squat to box jumps 3 sets of 10 on those for a brutal finisher.

    Much of the same today with Marine push ups , 15 of them every time I leave the room.

    Legs are feeling pretty *text deleted*ed at the moment. So will do 20 minutes yoga and 10 minutes foam rolling before bed to aid in recovery!
     
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  14. Devon_Bey90

    Devon_Bey90 New Member

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    Thursday was a good day... got the news I have have my TMU upheld so progressing at last... so went to the gym and smashed out...

    3 mile Run at 7mm, starting at 6% incline and declining by 1% every 800m. (I find this a really good way of staying interested when on a treadmill)
    30 push ups + 30 hip thrusts with a 20kg sandbag (2 min EMOM) 5 rounds
    15 reverse lunges (weighted with 20kg sandbag on shoulders) + 15 Squats (with same weight) x 3 rounds.
    10 leg raises + 10 Dips + 5 Pull ups (supersets) x 3 rounds
    4o legnths of the pool.
    Sauna
    Steak and Chips and a pint of HPA down the local!
     
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  15. ALDL9RM

    ALDL9RM Member

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    App Stage:
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    This mornings training was:
    1.25 miles steady warm up
    3 sets of 5 hill sprints
    1.4 miles home
    50 air squats once home
    Torrential rain and wind just in my t shirt made it even less fun than normal but best get used to being cold and wet eh!
    This evenings training
    1km swim
    Practicing treading water, breaststroke and brick retrieval for PRMC but local pool is only 2.5m deep!
     
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  16. ALDL9RM

    ALDL9RM Member

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    App Stage:
    Passed PJFT
    5 mile run this morning on stiff legs
    41:45 (but to make an excuse;))the route I use is hilly as *text deleted* so that was a reasonable time
    Followed by stretching which I need to more of
    Gym tonight!
     
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  17. ALDL9RM

    ALDL9RM Member

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    App Stage:
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    Very stinky leg session this morning-vomit- mixing in the assault air bike and all kinds of lower body walks, crawls and movements in an attempt to get my legs introduced to bottom field pain(I know it can’t be replicated) but at the end of the session I didn’t know what to do with myself to stop my legs from hurting and got a few funny looks!
     
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  18. ALDL9RM

    ALDL9RM Member

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    And sled pushes working up from 60kg up to 100kg legs are going to be rough in the morning
     
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  19. RM_Yorkshire

    RM_Yorkshire New Member

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    App Stage:
    Passed PJFT
    Rower - 15 mins - HIIT workout.
    Deadlifts @ 50KG - 15 reps for 4 sets.
    Box Jumps - 10 reps for 4 sets
    Sled Push @ 50Kg - 4 sets for 20 metres
    Farmers Walk @ 24kg - 4 sets for 20 metres.
    Sit Ups on Decline Bench - 15 reps for 4 sets
    Russian Twists @ 10kg - 25 reps for 4 sets.

    Same as always, press ups when I leave the room x 15. (Done 75 so far today).
     
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  20. ALDL9RM

    ALDL9RM Member

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    App Stage:
    Passed PJFT
    Am training: lots of press up work and core work, need to train core more than I am as it’s my weakest part of fitness

    Pm training: 3.5 mile run in a lovely northern -1 degrees I forgot how it feels on your lungs to run when it’s this cold but I better get used to the cold!
     
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