Quote (Naps @ Dec 2 2009 04:22pm)
Hey, i am signing up for the Royal Marines in January and i need a good cardio+upper strength routine and diet plan
I quit kickboxing 2 years ago after doing it for 2 years but ever since i quit ive just been bulking muscle and fat i guess and not working my stamina enough
So now with all the added weight ive gained and not adding running/ cardio to my routines properly for my 2 years i've got alot to catch on before January
What im looking for is a good routine that would build my stamina with running and even muscle stamina ie military press ups, pull ups squats etc
This is what im doing a day so far
3x30 military press ups
3x40 squats
3x60 sit ups
3x50 tricep dips
3x30 crunches
3x40 squats
3x10 pull ups
3x25 press ups (wide)
3x40 alt elbow to knee
3x7 pull ups
3x60 sit ups
For my royal marines test i need to be able to do 1.5 miles in 12 minutes 1 minute rest then another 1.5 in 10 mins 30 secs
How often should i do this routine?
How often should i run?
What would be the best diet intake? ie protein etc
If you are trying to condition yourself for a specific test - such as the one for the Royal Marines, then you really need to follow a routine that is specific to the PT needed. Example:
for running, you need to do 1.5-2.0 miles every day as fast as you can, take 1 minute rest, then do another 1.5-2.0 miles as fast as you can. Record the times and do this 5 days a week. Once you beat the required time, keep going until you beat it by at least a minute on each side. Once you achieve a minute shaved off each side, you can begin practicing endurance training which including going for as LONG as you can without stopping while maintaining a jog. Your goal is to be able to run the full 3 miles without stopping in no more than 22 minutes. If you can do this, you are ready for the test.
In addition, you need to be swimming laps as frequently as you can to build up strength and endurance for the PT test.
moreover, if the PT test requires pushups, pullups, etc. You need to be doing those every other day in the same fashion.
Continue your regular workout routine as usual.
For food, you need to stick to a high complex-carb diet early in the day (pre workout) for energy and a high protein diet later in the night after all workouts are complete.
Sample:
meal 1 - 1 cup oatmeal, 1 bagel, 1 banana, 2 eggs
meal 2 - 1/2 lb cooked whole grain pasta, 4oz chicken breast
meal 3 - 1/2 cup black beans, 1 cup brown rice, 4oz chicken breast
meal 4 - 6 oz lean beef + broccoli
meal 5 - 6 oz turkey and cheese
meal 6 - 1 cup cottage cheese + almonds or mixed nuts