Description
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
Required Equipment:
- 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
2.4km RUN
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.
BLEEP TEST
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.
SWIMMING CONFIDENCE
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.
More Questions? Email coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Sample Training
Full Week 1 of Potential Royal Marine Course Training Plan:
SESSION 1
Obj: Assessment
AM Training
Warm Up:
3 Rounds
200m Run at Moderate Pace
10x Lunges
10x Push Ups
Instep Stretch
Training:
(1) 2.4km Run under 12:30 min
(2) 2.4km Run for time
RECORD RESULTS
(3) 3 Rounds
Instep + Hip Flexor Stretch
Lat + Pec Stretch
——————————
Rest 3-5 Hours before PM Training
PM Training
Warm Up:
4x 40ft Shuttle
2x Pull Ups
8x Push Ups
8x Sit Ups
Training:
(1) Max Bleep Test
Rest 5 min.
(2) Max Cadence Push Ups
Rest 5 min.
(3) Max Cadence Sit Ups
Rest 5 min.
(4) Max Cadence Pull Ups
RECORD RESULTS FOR ALL TESTS
Notes:
2.4km Run: If using a treadmill, use a 2% incline
We recommend you complete the PRMC Assessment in a AM and PM session, as that is how it will be conducted during the PRMC. If short for time, you may combine them into one training session.
**********************
SESSION 2
Obj: Bleep Test Progression, Chassis integrity
Warm Up:
3 Rounds
10x Squat Jumps
2/4x Pull Ups
6x 25m Shuttle
Hip Flexor Stretch
Lat/Pec Stretch
Training:
(1) 10 Rounds every 120 sec.
20m Shuttle Sprints, Find Reps from Sprint Interval Chart. Use Bleep Test Score from SESSION 1.
(2) 15 Minute Grind
6x Sandbag Getup and Run @ 18kg/27kg#
20/20 Standing Founder
6x Standing Keg Lift @ 18kg/27kg
6x Kneeling Sandbag Half-moon @ 18kg/27kg
***********************
SESSION 3
Obj: Run Intervals, Bodyweight Progression
Warm Up:
3 Rounds
200m Run at Moderate Pace
10x Lunges
10x Push Ups
Instep Stretch
Training:
(1) 6 Rounds
400m run @ interval pace using the MTI Running Calculator and results from SESSION 1
Rest 2 min.
(2) 6 Rounds every 75 sec.
Cadence Push Ups @ 30% of your max reps scored in SESSION 1
(3) 6 Rounds every 75 sec.
Cadence Sit Ups @ 30% of your max reps scored in SESSION 1
(4) 6 Rounds every 75 sec.
Cadence Pull Ups @ 30% of your max reps scored in SESSION 1
(5) 3 Rounds
3rd World Stretch
Foam Roll Upper Back
Notes:
When using the Running Calculator to find your 400m interval pace, use the “1.5 Mile” assessment distance when inputing your SESSION 1 2.4km run time. It is the same distance.
Ensure you are doing all calisthenics (Push Up, Sit Up, and Pull Ups) to the cadence timer set to 30 BPM.
*****************
SESSION 4
Obj: Bleep Test Progression, Endurance
Warm Up:
3 Rounds
10x Squat Jumps
2/4x Pull Ups
6x 25m Shuttle
Hip Flexor Stretch
Lat/Pec Stretch
Training:
(1) 10 Rounds every 120 sec.
20m Shuttle Sprints, Find Reps from Sprint Interval Chart. Use Bleep Test Score from SESSION 1.
(2) 5 Mile Run @ Moderate Pace
Moderate Pace = Comfortable but not easy
*********************
SESSION 5
Obj: Swim Confidence
Training:
(1) 5 Rounds
50m Swim using the
Breast Stroke
Rest 30 sec.
(2) 3 Rounds
30 sec water tread
10 sec water tread - right hand out of water
10 sec water tread - left hand out of water
10 sec water tread - both hands out of water
30 sec rest
(3) 1 Round
While in treading water in deep end, dive down to touch the bottom of the pool and come back to the surface
**************************
SESSION 6
Obj: Mini-Event (60 - 75 min)
Training:
(1) 20 Minute Grind
8x Sandbag Get Up @ 18kg/27kg
6x25m Shuttle
25m Sandbag All Fours Drag @ 18kg/27kg
(2) 20 Minute Grind
30x Step Ups @ 15-18”
5x Sandbag Burpee @ 18kg/27kg
200m Run while carrying Sandbag @ 18kg/27kg
(3) 3 Mile Run @ Moderate Pace
Moderate Pace = Comfortable but not easy
Notes:
Transition from each part quickly. Your breathing rate during Part (1) and Part (2) should be similar to that of a moderate pace run effort.
Grind = Move quickly between reps and exercises, but don’t sprint.
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.
We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.
– Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
Our Stuff Works. Guaranteed.
By Rob Shaul
I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.
While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.
I can tell them the process we go through to design our programming.
We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.
Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.
Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.
As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.
We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.
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Here’s our guarantee:
1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.
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If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
Questions?
Email: rob@mtntactical.com
COMMON QUESTIONS:
Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.
Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
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Yes, we do. Available for IOS and Android.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?
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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.
Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com
