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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).

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-minute 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 - HIIT 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 - HIIT 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 - HIIT 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 - HIIT 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 - HIIT 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 - HIIT 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 - HIIT 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 - HIIT 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 - HIIT 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!)

My New Workout Program!
mat@toughguy.net

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