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Your last session/workout!

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

  1. stoic_phys

    stoic_phys Active Member

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    @thirdtry how do you structure your circuits/conditioning?
    Currently I am doing it fairly bucksheee like and just doing crossfit WODs here and there.
    Cheers
     
  2. ALDL9RM

    ALDL9RM Valuable Contributor

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    Arnys hill sprint session
     
  3. thirdtry

    thirdtry Valuable Contributor

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    Hi mate, I try to balance it fairly evenly through the week to make sure there's some rest between strength & conditioning days.

    Every session follows 'roughly' the same format because I'm a big believer in keeping things straightforward but I try to make sure that each one is challenging and pretty much always full body (not into all these PPL split programs that gym-bro types follow).

    I always like to do some HIIT stuff as a "Finisher" on any strength session as there's loads of evidence that it's great for increasing performance. Confusingly I flip that on its head if it's a whole HIIT-specific session, then I'll usually do 1 or 2 strength exercises or some core work at the end o_O

    ----

    The main thing is that I try to balance the intensity through the week to make sure I don’t burn out or get injured and also because it actually means better fitness. So there's no point doing back to back to back hard days then having back to back easy days. Instead do hard/easy/hard/easy.

    Running I do 80/20 rule that's been discussed here before (80% casual pace, 20% hard running) and I follow something similar with Strength & Conditioning (probably 50% slow strength stuff and 50% hard conditioning stuff).

    I also try to keep it fun. No point just doing the same stuff over and over if it becomes a chore. Even if that means a bit of "beach phys" (vanity weights) once every few weeks depending on mood.

    -----------

    Current program as an idea of how I try to balance it all while keeping it relevant to our goal:

    Day 1
    AM: VPJFT*, 5x Tabatas, Core finisher (planks etc)
    PM: 5 mile slow and steady jog

    Day 2
    AM: 8 mile steady jog
    PM: Rest/stretch

    Day 3
    AM: VPJFT, Strength (Weights), 2x Tabatas as a lactic finisher (jump squats and bear crawls probably)
    PM: Rest

    Day 4
    AM: 5 mile Fartlek run (sprints session)
    PM: Rest/stretch

    Day 5
    AM: VPJFT, Strength (Weights), 3x Tabatas
    PM: 10k tempo run (running fast but at a pace you can maintain)

    Day 6
    AM: Rest
    PM: 11 Miler or Half Marathon depending on how I feel on the day, easy pace but aim to bring time down each week. Stretch after.

    Day 7
    REST

    *Swap the Day 1 VPJFT on alternate weeks for RMFA to test scores. Right now I don't have anywhere to do a bleep test so I do a 2km run where I start slow and increase the speed every 200m until the last 200m is a full sprint.

    As you can see the Strength/Weights bit has a lot of freedom so it could be any CrossFit session you want or can just be vanity weights, basically whatever you feel on the day as long as you do the VPJFT at the start to keep it relevant!


    Important to note as well is obviously I'm not a Royal Marine (yet, hopefully!) and in some ways this is quite a technical way to train and probably isn't all necessary! But I just try to combine my memories of RM training last time with my interest in the science of training to try and make sessions/programs that I enjoy and that get me fitter :)
     
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  4. cobb

    cobb Well-Known Member

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    So VPJFT booked for 13/07/2020

    current stats
    Burpees 20-20-20
    Sit up. 30-30-15
    Press up. 20-20-10
    Plank. 60-60-30

    so current program I’m following is Arnys plan with a few Modifications.

    S
    M AM M-VPJFT PM Hills & 5K
    T AM. Gym & AMRAP PM Football
    W
    T AM Gym & AMRAP PM 8K
    F AM M-VPJFT. PM 4.8K Fartlek
    S AM Gym & AMRAP PM 8K

    For gym sessions I’ve added planks Weighted,Normal & knee plank for regression.

    AMRAP 15 mins
    20 Dumbell (5kg) Burpee thrusters
    30 Any abdominal exercise
    20 Bench dips
    20 Kettlebell swings

    •If anyone has any tips or ideas to help me improve mys score would be great.
     
  5. thirdtry

    thirdtry Valuable Contributor

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    9 mile steady jog as per program above (accidentally a mile longer than expected).

    08:37 min mile pace so very chilled and easy! Also did it fasted because I've starting gaining some fat again recently so time to turn that on its head rapido.
     
  6. Mattys

    Mattys Veteran Contributor

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    Was meant to do 3x 1mile today see how my times were.
    Woke up this morning thies super heavy lower back in bits and a sharp sore throat so yea that went well.
    Cycled to the field sweating like mad got 2x lucozade sports and soothers no effect!

    Still tried regardless did 1st mile in 8.53 got 200m into 2nd run and just stopped , breathing is fine just legs feel so heavy and back is in bits so *text deleted* give fintan a miss today and see how I feel Friday to do 3 mile again.
     
  7. thirdtry

    thirdtry Valuable Contributor

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    Hopefully not the 'rona!

    Take a hot bath and stretch off. Having an 'off day' doesn't have to be a lost day!
     
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  8. Mattys

    Mattys Veteran Contributor

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    Hopefully not!
    Can’t remember the last time I was bad!
    Yeah just typical as tomorrow is a rest day so didn’t really want to have a rest day or stop especially on a running day where I’m starting to get somewhere
     
  9. 06042020

    06042020 Member

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    Practied the vPJFT. Made it through the first two rounds, failed on the 15th press-up and 30 seconds into the plank on round 3. Not quite able to get through the test yet (and aware they ask for a fourth round), but feels close now!
     
  10. thirdtry

    thirdtry Valuable Contributor

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    Mock VPJFT this morning, managed the 4 sets so good confidence boost for the real thing next week.

    Strength & conditioning later, will do each exercise as a Tabata even though they're not all high-intensity exercises. My thinking is that the 8 sets with minimal rest should be a good way to hit high volume and basically absolutely smash each muscle, so Tabata:

    - Pull-Ups/Chin-Ups (4 sets of each)
    - Decline Press-Ups/Diamond Press-Ups (4 sets of each)
    - Squats @35kg
    - OHP @32.5kg
    - BO Rows @35kg
    - Leg Raises/5kg Weighted Crunches (4 sets each)

    Then the HIIT Tabata 'Finishers'
    - Jump Squats
    - Powerbag Clean & Press @20kg
     
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  11. Harry McRunFast

    Harry McRunFast Valuable Contributor

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    Was lovely to get rained on after mile 5, it beats sweating!

    11.06 miles, 1:22:19, 7:27/mile
    3D68A099-4EE1-4A98-9F64-A74659AB30C6.jpeg
    F40F6B99-17E8-4E63-9CC5-30750026B5F6.jpeg
     
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  12. cobb

    cobb Well-Known Member

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    PM - Arnys Gym (Modified)

    Weighted pull ups 3xFail
    Weighted Sit up 3xFail
    Weighted Press up 3xFail
    Weighted plank 3xFail

    Pull up 3xFail
    Sit up 3xFail
    Press up 3xFail
    Plank 3xFail

    Chin up 3xFail
    Half sits 3xFail
    Incline Press up 3xFail
    Knee plank 3xFail

    15 min AMRAP ( I managed 2 rounds)
    20 Dumbell (5kg) Burpee thrusters
    10x Three Stage Sit up
    20 bench dips
    20 Kettlebell swings (16kg)

    •Three stage sit up = 1 rep
    1 = 1 x Sit up
    2 = 2 x Half sits
    3 = 3 x Crunch
     
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  13. smashlegs

    smashlegs Active Member

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    Yesterday:
    vPJFT mock - 5 full consecutive sets

    Today:
    Stretch
    1.5mile run taking it very steady as my knees just recovered, it’s feeling stronger so that’s good.
    Stretch

    Core Circuit

    Compound leg movements
     
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  14. ALDL9RM

    ALDL9RM Valuable Contributor

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    AM
    Circuit of 10 Pull Ups/10 Burpees/1 min plank/10 Sandbag Over Each Shoulder (23KG)/10 Jump Lunges each Leg
    Finished with Core
     
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  15. Harry McRunFast

    Harry McRunFast Valuable Contributor

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    AM: Beach Workout

    • 50 Double crunch
    • 50 Spider-Man press ups
    • 50 Burpees
    • 50 Get ups
    • 50 (each leg) Split lunge
    • 50 Donkey kicks
    • 50m Bear crawl
    • 50m Frog jumps
    • 50 Bastardoes (horrendous -vomit-)
    • 50 Press ups

    ————

    PM: Recovery run with a strong headwind on miles 2 and 4!:eek:

    5.11 miles, 40:30, 7:55/mile
    A1D5DD2B-AA96-4575-9A2D-71032D0B88DB.jpeg
     
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  16. jaketyghoust

    jaketyghoust Member

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    AM Circuit
    21 Thrusters
    21 Burpee bag jump overs
    9 Pull ups
    15 Thrusters
    15 Burpee bag jump overs
    6 Pull ups
    9 Thrusters
    9 Burpee bag jump overs
    3 Pull ups

    3 Mile assault bike

    21 Hand release press ups
    21 Leg raises
    9 Pull ups
    15 Hand release press ups
    15 Leg raises
    6 Pull ups
    9 Hand release press ups
    9 Leg raises
    3 Pull ups

    PM Run.
    Slow and steady 10 miles at 9 minute mile pace
     
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  17. thirdtry

    thirdtry Valuable Contributor

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    5 mile fartlek run.

    Definitely getting faster with shorter recovery times.
     
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  18. thirdtry

    thirdtry Valuable Contributor

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    Edit: VPJFT videos appear to have disappeared from YouTube. However they are still there, just have to follow the links in the document. They no longer appear in public search results.
     
  19. geraltofrivea

    geraltofrivea Member

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    Yeah the official ones have gone for some reason. Sean Lerwill's video is still up tho
     
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  20. thirdtry

    thirdtry Valuable Contributor

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    They're still there but I assume now Private. They don't appear in a search but I still got onto them by following the links in the briefing document.