This 6 Week, 6 Day/Week training plan is designed to prepare an athlete for successful completion of the physical demands of the Potential Royal Marines Course (PRMC).
The training program deploys the PRMC scored events on the Monday of Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions. It’s designed specifically to improve results on graded events, as well as overall physical performance during the Day 2 field events such as the Assault Course, Endurance Course, and various field exercises.
By deploying an initial assessment, and then basing your follow-on progressions on the assessment results, the plan automatically “scales” to the incoming fitness of the athlete, and continues to push the athlete as his fitness improves.
In addition to preparing athletes for the graded PRMC events, the plan also prepares athletes for the volume and intensity of the Day 2 field events: Assault Course, Endurance Course and various field exercises using long, hard, Saturday “Mini-Events.”
Complete this plan 6 weeks directly before your PRMC. Week 6 is a deload week.
Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the PRMC start date, begin at Session 1 and progress as far through the program as you can.
Below is the Weekly Schedule
- Monday: Graded Assessment/Run Intervals and Calisthenic Progressions
- Tuesday : Bleep Test Progression, Chassis Integrity
- Wednesday: Run Intervals and Calisthenic Progressions
- Thursday: Bleep Test Progression, Endurance
- Friday: Swim Confidence
- Saturday: Mini Event – Gym Based Endurance + Running
- Course or Track of known distance for 2.4km assessment and intervals
- Pull Up Bar
- 18kg/27kg (40/60 lbs) Sandbags (18kg for women, 27kg for men)
- Box or Bench @ 15-18”
- Timepiece or stopwatch
- 25m or 50m Pool
- 2x Cones or Markers for Bleep Test
- Audio for Bleep Test and Push Up/Sit Up/Pull Up Cadence Beeps
The first assessment of the PRMC is the 2.4km run. You will conduct the run twice. The first run must be under 12:30 min, but it is not a scored event. Run at a speed that will allow you to complete the run in the allotted time.
The second run is conducted 1-2 minutes following the first. The second run is for score and is an all out effort. This is the time you will use for follow on interval progressions using the MTI Running Calculator. See details below on how to use the calculator.
If running on a treadmill, set the incline to 2%.
Can’t complete the first run in under 12:30 min? Do one max effort 2.4km run, and use that final time for your follow on interval progressions.
The test involves running continuously between two points that are 20 meters apart. These runs are synchronized with a pre-recorded audio, which plays beeps at set intervals. You must be at the line when the beep sounds. As the test proceeds, the interval between each beep speeds up, forcing you to increase your speed. You are allowed only one level to beep before you reach the line. If you do not make the next interval then the most recent level completed is your final score.
For the Bleep Test and the follow-on progressions, you will require a audio source to listen to the Bleep’s.
CLICK HERE for a link to a audio recording of the Bleep Test Timer.
You will perform Shuttle Sprints based off your Beep Test score. This chart will tell you how many repetitions you will complete each round. One 20 meter length equals one rep.
Set up a 10m marker half way between your 20m markers. So if your prescribed reps are 11.5 then you would sprint 11 full reps + half a rep.
A passing score is 11. The max score is 15.5.
PUSH UP, SIT UP, AND PULL UP CADENCE
The PRMC calisthenic assessments utilizes a cadence timer. Each assessment assessment cadence is at 30 beats per minute (BPM).
Push Ups – Begin in the Push Up position with arms fully extended. On the first beep, lower your chest to 2” above the ground and immediately raise the body. That is one rep. Wait for the next beep to complete the next push up. Continue this process until failure. 60 Push Ups is the max score.
Sit Ups – Begin in the Sit Up position with your back on the floor and hands touching the sides of your head. On the first beep, conduct a Sit Up so that the torso is at a 90 degree angle from the floor (fully upright), and immediately lower back to the floor. Wait for the next beep to complete the next Sit Up. Continue this process until failure. A max score is 85 Sit Ups.
Pull Ups – Begin in the hanging position with your hands wrapped over the bar. On the first beep, lift your body so that your chin is above the bar, On the next beep, you may lower yourself back down to the hanging position. Continue this process (first beep pull up, second beep lower) until failure. A minimum of 3 Pull Ups is required, and 16 Pull Ups is a max score.
CLICK HERE for a link to a metronome set to 30 BPM.
You will train in the pool 1x/week. This is meant to improve water confidence for those unfamiliar. The only stroke approved for the PRMC is the Breast Stroke. You will also conduct short water treading intervals, as well as a dive to the bottom of the deep end. Ensure you have a swim buddy or life guard if you are not comfortable in the water.
RUN INTERVALS AND CALCULATOR
The run intervals work off of your most recent 2.4km Assessment. You’ll use the MTI Running Calculator to determine your running pace for each interval. In general, the intervals are shorter, but faster than your assessment pace.
How to use the Calculator
Example: You run a 9:00 min 2.4km
Session 3 calls for:
(4) 6 Rounds
400m interval runs @ interval place using the Running Calculator
Rest 2 min.
First, find your time on the 2.4km on the Running Calculator. Set the assessment distance for 1.5 Miles. The Calculator gives you the following time:
So you’ll run a 400m interval and make sure your per mile pace is between 1:18 and 1:31. Then you’ll rest 2 min.., and run a second interval in the same time range. If you run the first one in the time range and can run the second one faster, go ahead. But, as the program progresses, it is more important that you make all intervals in the time range rather than running one faster than the time intervals and exhausting yourself too much to make the subsequent intervals.
FREQUENTLY ASKED QUESTIONS
How long will the sessions take?
Approximately 60 minutes. The Saturday Mini-Events will take 75 minute to 120 minutes.
What does “4/8x” mean? How about “18kg/27kg”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Pull Ups = Women do 4x, Men do 8x
18kg/27kg = Women use 18kg, Men use 27kg
What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 day off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan
My gym doesn’t have sandbags. What should I do?
Make one and take it with you when you train … a sandbag (40# for women, 60# for men) is required for this program. We sell sandbags at mtntactical.com, other venders sell them, and you can make your own. Be resourceful.
Where can I find the Running Calculator?
CLICK HERE for Running Calculator
Where do I find unfamiliar exercises?
See our Exercise Page HERE
What about nutrition?
See our Nutritional Guidelines HERE.
What if I have other questions?
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