T Nation

Unsure About Program

Hey up lads,

I’m training for the British Marines at the moment which consists of allot of cardio but I want to keep and build up a little muscle. I was just wondering if you could take a look at my routine and diet and see where im going wrong e.t.c. Last year I followed a bulk routine for 6 months and made some nice advancements but decided the marines was the thing for me.

Monday
4 Mile run
Marine Press Up’s: 35, 26, 24, 22, 40.
Sit Up’s: 60, 70, 60.
Tricep Dips: 20, 20, 20.
Over-Arm Pull up’s: 5, 5, 5.
Under-Arm Pull ups: 5, 5, 5.
Tricep Kickback - 10kg: 10, 10, 10.

Tuesday
4 Mile run
Military Press - 30kg: 10, 10, 10.
Behind neck press - 30kg: 10, 10, 10.
Should press - 15kg dumbells: 10, 10, 10.

Wednesday
Marine Press Up’s: 35, 26, 24, 22, 40.
Sit Up’s: 60, 70, 60.
Tricep Dips: 20, 20, 20.
Over-Arm Pull up’s: 5, 5, 5.
Pull ups: 5, 5, 5.
Under-Arm Pull ups: 5, 5, 5.
Tricep Kickback - 10kg: 10, 10, 10.

Thursday
4 Mile run
Squats - 80kg: 10, 10, 10.
Barbell curl - 30kg: 10, 10, 10.
Hammer curl - 10kg: 10, 10, 10.

Friday
Marine Press Up’s: 35, 26, 24, 22, 40.
Sit Up’s: 60, 70, 60.
Tricep Dips: 20, 20, 20.
Over-Arm Pull up’s: 5, 5, 5.
Pull ups: 5, 5, 5.
Under-Arm Pull ups: 5, 5, 5.
Tricep Kickback - 10kg: 10, 10, 10.

Diet

8:00am: 3 Egg whites on Brown Toast.
9:15am: Brown Toast & Chicken Breast.
11:00am: Banana.
12:30pm: Tin of Tuna, Salad & 5 Fish Oil caps.
14:00pm: Apple.
16:00pm: 2 Rice cakes and Peanut Butter.
18:10pm: Banana.
-Exercise here
19:30pm: Protein shake & 3 Amino pills.
20:30pm: Tin of Crab/tuna, 6 Egg whites scrambled on Toast, Salad and Cucumber.
22:00pm: Chicken + salad.

  • I also drink around 15-20 cups of water a day.

Cheers

Haux

Forget the kickbacks, add weight to you dips & pull ups, possibly increase rest between sets to allow more weight to be used.

If your marines is anything like the US Marines then I would abandon detail movements such as kickbacks and curls. They aren’t interested in you being big, they want you light strong and be able to travel long distances.

I think I would do total body training to prepare. Everyday Squats, Pullups, Situps, Dips, Military Press, Deadlift. Some days aimed at endurance, some days aimed at strength.

Diet doesn’t matter- They’ll run off any extra weight you have (if the british are any match for their american counterparts).

Dude, the marine program will get you in shape. Nothing you can do will prepare you.

That said,
running is good
high rep sets of pullups are good
sit-ups are good
I’d add high-rep power snatches.
Every day is good.

High-rep power snatches add to your work-capacity, endurance, and explosiveness. It’s highly recommended.

Good luck.