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Thread: can i have help with making a 8-12 week routine to smash my PRMC page

  1. #1
    andy1992's Avatar
    andy1992 is offline Junior Member
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    can i have help with making a 8-12 week routine to smash my PRMC

    Primal Fuel
    i am joining the royal marines and i want to get max scores on the PRMC (pre royal marines course)
    morning test
    1.5 miles(2.4k) in 12.30mins as a group followed by 1 min rest then second
    1.5 miler best effort solo run, to get max score 8.15 mins. my current score 10.30mins. aim 8mins
    afternoon tests
    beep test max score 13. my current score 10.5. aim 15
    press ups max score 60 in 2min's. my current score high 80's. aim 100
    sit up score 85 in 2 min's. current low 70's. aim 100
    pull up score 11. current 8-9. aim 20

    there are more tests but none i can specificaly train for

    i am 20 years old
    182 pounds (13 stone)
    6'0 feet
    relitivly low bodyfat percentage (6 pack under good lightling )
    i would like a training program that would let me max the scores in 8- 12 weeks please it would much apreciated

    if the recomended training routine or diet recomendations are bad for my health it doesnt matter to much, il worry about health when iv finished the 32 week course :]

    i am aware i wont make all my aims but at the end of the day a pass is a pass :] but idealy i wanna impress coz there only taking the cream of the crop at the mo
    thanx again for your time

  2. #2
    Richardmac's Avatar
    Richardmac is offline Senior Member
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    You could have a look at this site:

    Navy SEAL Workouts

    It will improve your running, and your pressups/pullups. If there is an area you want/need more work on thats fine. It says to do swimming but if that doesnt interest you just leave it out. Pick from it what you want/need. Its very flexible.

    Richard
    Last edited by Richardmac; 12-21-2012 at 11:36 AM.
    It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

  3. #3
    Richardmac's Avatar
    Richardmac is offline Senior Member
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    Thought you might also like:

    Army Ranger Workout Routine

    And:

    Navy SEAL Workout Routine | Navy Seal Training

    The Ranger workout seems like a huge amount of volume from the start and it doesnt ease off. Tha seal pyramid one is more manageable volume wise and should take a fraction of the time.

    Richard
    It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

  4. #4
    Annlee's Avatar
    Annlee is offline Senior Member
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    Another possibility - SEALgrinderPT -- Very good bodyweight and endurance, from a former SEAL (went through Hell week twice -- academics matter, too).

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