I have just started doing two training sessions a day in prep for the Royal marines. I joined the RM forum awhile ago and a lot of the actual Marines on there advise doing running in the morning either paced 6 milers or intense work like hill sprints, bleep tests or 3 mile best efforts.
Then in the PM doing compound lifts for low reps. So for example get up at 6 in the morning and do hill sprints. After work go and do Olympic squats building up to a max set of 1-3.
Then the next day you might go do a 6 mile easy run. Then at night do power cleans.
The advise seems to be reps of 1-3 and as many sets as it takes to build to the max in that rep range.
My problem comes in that I need to lose 30 pounds in a year before my training to make the BMI required for enlisting. So obviously a calorie defect needs to be in effect. However I am wondering how accurate the online calculators like IIFYM are. What my exercise would be classed as, moderate, highly or intensely active.
What supplements are recommended for someone doing multiple sessions and what kind of mobility and prehab work is advised for someone following a routine like this. Is a recoup better than a cut and if so how do you go about doing it while following a 2 a day program.
Basically I pick from the list everyday and match two up. the first block of training is comprised of these exercises:
front squat
high bar squat
snatch grip deadlift
power clean
overhead press
bench press
bleep test
hill sprints
40 yard dash
1.5 mile
3 mile
6 mile
box jumps
broad jumps
interval training
spinning
then in the second block of training you take those sessions and on the lifting session you add a bodyweight movement when you are light enough to be able to do them with high volume.
So for example:
Bench press - work up to max set of 1-3
Chinups - 5 sets AMRAP
Front squat - work up to max set of 1-3
Dips - 5 sets AMRAP
Snatch grip deadlift - work up to max set of 1-3
Hanging leg raises - 5 sets AMRAP
Then after you you are hitting over 10 reps per set on bodyweight stuff you start linear progression on bodyweight movements and add them as standalone sessions with added weight.
So you would have something like this:
AM: Bleep test
PM: Weighted dips/ + 5 pounds from lat session 5x5
AM: 6 mile run
PM: Overhead press - work up to max set of 1-3
AM: 40 yard dash
PM: Chinups/ + 5 pound from last session 5x5
So block one is basically just starting out with a don johnesque one lift a day format with conditioning in the morning.
Block two is about adding training specific exercises in that I am too heavy for at the moment as well as keeping my progress going with the basic barbell lifts going.
Block 3, which will be the last block of 4 months before training will focus on improving those training specific movements like press ups, dips and chinups so that I can be ready to ace PT.
There are quite a few logs from guys on that forum who followed this format and passed when they started off fat and out of shape like I have. They detail training and those things but never touch on diet, supplementation, mobility work or injury prevention and calorie intake, I need help on these things but most of the guys who used it to pass now no longer frequent the site, which means I can’t get answers off them.
