Mat's 
Workout Program
By: Mat D.
In my last article, I wrote about a possible training Her Majesty's Royal
Marines Commandos - Britain's elite amphibious troops. Since then, I've been
down to the military careers office and signed up to begin the Potential
Royal Marines Course (PRMC) in September. Anyway, the point of all this is
I've drastically changed my workout to be a mix of the HIT program; the
Royal Marines Workout, detailed in my last article, and the US Navy Seals
Workout, detailed in another TeenBB.com article.
Please note, as before, that this workout should be enough to prepare you
for the PRMC (and make you look good) but it will not prepare you for the
brutal 30 week training course all Royal Marines have to complete.
I don't know if you'll want to do this, but you could always print a sheet
for each of the weeks in this program containing all the information for
that week on them and stick them up somewhere so that you can rip them down
every time you complete a week (you might want to include tick boxes that
you can tick one you've completed a workout). I've done something similar to
this, but because I've been doing this a while, the workout's a little more
intense.
This workout looks a little strange, but it's extremely effective if you
stick to it. It will build muscle, bring your body fat down and increase your
fitness and muscle endurance very quickly.
A few things you should consider before you start:
- You should be aiming for a pace of between 7 and 8 minutes per mile on the
runs. The faster, the better.
- Pull-ups should be completed with a wide overhand grip.
- Also, I have assumed that you do not have access to a swimming pool. If
you do, you can swim constantly for half the time of the cycle (for example,
in week one do a 15 min continuous swim).
- If you are aiming to lose fat a bit quicker, doing the cycle (or swim)
first thing in the morning will help you a lot.
- An exercise bike is as good as a normal bike for the cycle.
Week One
Monday, Wednesday, Friday
- 30 minute cycle or 15 minute swim
- 2 mile run
- 4 x 15 press ups
- 4 x 20 sit ups
- 3 x 3 pull ups
Tuesday, Thursday
- 30 minute cycle or 15 minute swim
- 3 x 5 chins
- 4 x 15 squat thrusts
Sunday
- Gym - HIT Workout
- 30 minute cycle or 15 minute swim
Week Two
Monday, Wednesday, Friday
- 30 minute cycle or 15 minute swim
- 2 mile run
- 5 x 20 press ups
- 5 x 20 sit ups
- 3 x 3 pull ups
Tuesday, Thursday
- 30 minute cycle or 15 minute swim
- 3 x 5 chins
- 5 x 20 squat thrusts
Sunday
- Gym - HIT Workout
- 30 minute cycle or 15 minute swim
Week Three
Monday, Wednesday, Friday
- 40 minute cycle or 20 minute swim
- No running this week - high risk of stress fractures.
- 5 x 25 press ups
- 5 x 25 sit ups
- 3 x 4 pull ups
Tuesday, Thursday
- 40 minute cycle or 20 minute swim
- 4 x 6 chins
- 5 x 25 squat thrusts
Sunday
- Gym - HIT Workout
- 40 minute cycle or 20 minute swim
Week Four
Monday, Wednesday, Friday
- 40 minute cycle or 20 minute swim
- 3 mile run
- 5 x 25 press ups
- 5 x 25 sit ups
- 3 x 4 pull ups
Tuesday, Thursday
- 40 minute cycle or 20 minute swim
- 4 x 6 chins
- 5 x 25 squat thrusts
Sunday
- Gym - HIT Workout
- 40 minute cycle or 20 minute swim
Week Five
Monday, Wednesday, Friday
- 50 minute cycle or 25 minute swim
- 6 x 25 press ups
- 6 x 25 sit ups
- 2 x 8 pull ups
Running
- Monday: 2 mile run
- Tuesday: 3 mile run
- Thursday: 4 mile run
- Friday: 2 mile run
- Tuesday, Thursday
- 50 minute cycle or 25 minute swim
- 3 x 9 chins
- 6 x 25 squat thrusts
Sunday
- Gym - HIT Workout
- 50 minute cycle or 25 minute swim
Week Six
Monday, Wednesday, Friday
- 50 minute cycle or 25 minute swim
- 6 x 25 press ups
- 6 x 25 sit ups
- 2 x 8 pull ups
Running
- Monday: 2 mile run
- Tuesday: 3 mile run
- Thursday: 4 mile run
- Friday: 2 mile run
- Tuesday, Thursday
- 50 minute cycle or 25 minute swim
- 3 x 9 chins
- 6 x 25 squat thrusts
Sunday
- Gym - HIT Workout
- 50 minute cycle or 25 minute swim
Week Seven
Monday, Wednesday, Friday
- 60 minute cycle or 30 minute swim
- 6 x 30 press ups
- 6 x 30 sit ups
- 2 x 10 pull ups
Running
- Monday: 4 mile run
- Tuesday: 4 mile run
- Thursday: 5 mile run
- Friday: 3 mile run
- Tuesday, Thursday
- 60 minute cycle or 30 minute swim
- 4 x 10 chins
- 6 x 30 squat thrusts
Sunday
- Gym - HIT Workout
- 60 minute cycle or 30 minute swim
Week Eight
Monday, Wednesday, Friday
- 60 minute cycle or 30 minute swim
- 6 x 30 press ups
- 6 x 30 sit ups
- 2 x 10 pull ups
Running
- Monday: 4 mile run
- Tuesday: 4 mile run
- Thursday: 5 mile run
- Friday: 3 mile run
- Tuesday, Thursday
- 60 minute cycle or 30 minute swim
- 4 x 10 chins
- 6 x 30 squat thrusts
Sunday
- Gym - HIT Workout
- 60 minute cycle or 30 minute swim
Week Nine
Monday, Wednesday, Friday
- 70 minute cycle or 35 minute swim
- 6 x 35 press ups
- 6 x 35 sit ups
- 3 x 10 pull ups
Running
- Monday: 4 mile run
- Tuesday: 4 mile run
- Thursday: 5 mile run
- Friday: 3 mile run
- Tuesday, Thursday
- 70 minute cycle or 35 minute swim
- 5 x 10 chins
- 6 x 35 squat thrusts
Sunday
- Gym - HIT Workout
- 70 minute cycle or 35 minute swim
NOTE: Although this isn't directly related to the training, it might be
worth my saying that if you test positive for anabolic steroids when you
join the royal marines, you will be discharged immediately. Legal products
such as Andro are a problem, but they will probably not turn you away if you
announce what you have taken to the interviewing staff (they do question you
about drug use). Still - if you are planning to join, it is a good idea not
to take anything. This is probably also true for the Navy Seals.
Train (VERY) Hard!!
Mat.D (mat@toughguy.net) - (Soon to be awarded the coveted green beret!)
mat@toughguy.net
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