Associate
Hi all,
Im 32 and over the last 3 years iv worked hard on exercise and diet to get myself into the best shape of my life.
CURRENT SUTUATION AND HISTORY
5''11
13% body fat - Approx from last Dexa scan (My leanest was 11% last Autumn)
Lift weights 3x weekly
Fast paced 5 a side football 1x week for an hour
(Both have been consistant for 3 years)
In addition to the above I took up running spring last year, on average 1-2 times a week. Acheived:
Great Midlands Run June 18: 8.5m - 1h 19m
Birmingham Half Marathon Oct 18 heavy rain: 2h 7m
Since the half marathon iv run very little due to sore heels and concentrating more on gym/football. This year, with very little practice, I completed:
Great Midlands Run June 19: 8.5m - 1h 37m (slower due to lack of running)
GOAL
Its been a dream of mine to join the Royal Marine Commando Reserves and iv done some initial research and have a meeting early July.
Basic fitness test is a three mile outdoor run completed in under 22 minutes 30 seconds. Thats fast!
If completed then comes the Potential Royal Marines Course. Two day intro course where id be expected to complete a number of physical tests. This includes another crazy run, press ups, pullups, sit ups, swimming 50m and more. Bleep Test!
ADVICE
So clearly if I have any chance at all I will need to be in exceptional shape. Lean with full body strength, run fast and swim well. My question is, how the hell do I build a weekly training plan to incorporate all of the above.
MY COMMITMENT
I am commited to eating healthy and calorie counting. I can give up booze totally (not that I drink much). I can commit to training every day if its required. I can commit to 9 hours a night quality sleep.
BACK UP/ACKNOWLEDGMENT
I acknowlidge that the commandos are the best of the best. Even with dedicated training I may fail. Thats ok with me. I want to give it my best shot. Worse case scenario I end up stronger and fitter at the end of it. Its been on my to do list since I was 17/18. If I dont try I will regret it. And the age cut off is fast approaching. So its now or never!
Any constructive advice welcome.
Im 32 and over the last 3 years iv worked hard on exercise and diet to get myself into the best shape of my life.
CURRENT SUTUATION AND HISTORY
5''11
13% body fat - Approx from last Dexa scan (My leanest was 11% last Autumn)
Lift weights 3x weekly
Fast paced 5 a side football 1x week for an hour
(Both have been consistant for 3 years)
In addition to the above I took up running spring last year, on average 1-2 times a week. Acheived:
Great Midlands Run June 18: 8.5m - 1h 19m
Birmingham Half Marathon Oct 18 heavy rain: 2h 7m
Since the half marathon iv run very little due to sore heels and concentrating more on gym/football. This year, with very little practice, I completed:
Great Midlands Run June 19: 8.5m - 1h 37m (slower due to lack of running)
GOAL
Its been a dream of mine to join the Royal Marine Commando Reserves and iv done some initial research and have a meeting early July.
Basic fitness test is a three mile outdoor run completed in under 22 minutes 30 seconds. Thats fast!
If completed then comes the Potential Royal Marines Course. Two day intro course where id be expected to complete a number of physical tests. This includes another crazy run, press ups, pullups, sit ups, swimming 50m and more. Bleep Test!
ADVICE
So clearly if I have any chance at all I will need to be in exceptional shape. Lean with full body strength, run fast and swim well. My question is, how the hell do I build a weekly training plan to incorporate all of the above.
MY COMMITMENT
I am commited to eating healthy and calorie counting. I can give up booze totally (not that I drink much). I can commit to training every day if its required. I can commit to 9 hours a night quality sleep.
BACK UP/ACKNOWLEDGMENT
I acknowlidge that the commandos are the best of the best. Even with dedicated training I may fail. Thats ok with me. I want to give it my best shot. Worse case scenario I end up stronger and fitter at the end of it. Its been on my to do list since I was 17/18. If I dont try I will regret it. And the age cut off is fast approaching. So its now or never!
Any constructive advice welcome.