Military Fitness Special Forces Training Plan - 2014 UK

C
T
A
5
5T
R
0
N
C
A
5
A
R
0
YA
L
M
A
R
lN
5
C
0
M
M
A
N
D
0
lN
12
W
k
5
y Reyal Mar|nes
hys|cal tra|n|ng
|nstructer 5ean Lerw|ll
5PClAL F0RC5
TRAlNlNC PLAN
mnsfltnss.cc.uk /
magaz|ne
1c subscrlb tc magazln, ca|| 0844 844 0081 cr gc tc mensf|tness.ce.uk
Croup lub||sher Russell lackman
Croup Manag|ng 0|rector lan Westweed
lnternat|ona| Bus|ness 0eve|opment 0|rector
Dharmesh M|stry
0|g|ta| lroduct|on Manager N|cky aker
Operat|ons 0|rector Reb|n Ryan
Manag|ng 0|rector of Advert|s|ng
Iul|an Lleyd-vans
Newstrade 0|rector Dav|d arker
Manag|ng 0|rector of Lnterpr|se
Mart|n elsen
Ch|ef Operat|ng Off|cer
Ch|ef l|nanc|a| Off|cer rett Reynelds
Croup l|nance 0|rector lan Leggett
Ch|ef Lxecut|ve Off|cer Iames Tye
Cha|rman Fel|x Denn|s
he 'MagBoo|' brand |s a trademar| of 0enn|s lub||sh|ng
ltd, 30 C|eve|and Street, london WJ 4!0 Company
reg|stered |n Lng|and A|| mater|a|
20J4 0enn|s
lub||sh|ng ltd A|| r|ghts reserved |s
a trademar| of le||x 0enn|s and may not be used or
reproduced |n who|e or part w|thout the consent of the
pub||shers lr|nted by lo|estar B|cester
SlLClAl lOlCLS lAlNlNC lSBN
o ||cense th|s product p|ease contact N|co|e Adams on
-44 (0l 20 7907 6J34 or n|co|eadams(denn|scou|
Advert|s|ng
5|mene Daws s|monedaws(denn|scou|
Wh||e every care was ta|en dur|ng the product|on of th|s MagBoo|, the pub||shers cannot be he|d
respons|b|e for the accuracy of the |nformat|on or any consequence ar|s|ng from|t 0enn|s lub||sh|ng ta|es
no respons|b|||ty for the compan|es advert|s|ng |n th|s MagBoo| he paper used w|th|n th|s MagBoo| |s
produced fromsusta|nab|e f|bre, manufactured by m|||s w|th a va||d cha|n of custody
he hea|th and f|tness |nformat|on presented |n th|s boo| |s an educat|ona| resource and |s not |ntended as
a subst|tute for med|ca| adv|ce Consu|t your doctor or hea|thcare profess|ona| before perform|ng any of the
exerc|ses descr|bed |n th|s boo| or any other exerc|se programme, part|cu|ar|y |f you are pregnant, or |f you
are e|der|y or have chron|c or recurr|ng med|ca| cond|t|ons 0o not attempt any of the exerc|ses wh||e under
the |nf|uence of a|coho| or drugs 0|scont|nue any exerc|se that causes you pa|n or severe d|scomfort and
consu|t a med|ca| expert Ne|ther the author of the |nformat|on nor the producer nor d|str|butors of such
|nformat|on ma|e any warranty of any ||nd |n regard to the content of the |nformat|on presented |n th|s boo|
ce.uk
|
sfltn uk /
Werds and medel San Lrwl||
d|ter and add|t|enal werds
Nlck Hutchlngs
Art d|ter Caml|| Nl|scn
Phetegrahy Mlk Prlcr
Add|t|enal hetegrahy
Shuttrstcck, 1hlnkstcck
5ubed|ter Carth Bach
Manag|ng d|ter Chrls Ml||r
Art D|recter Pd Ml||lchamp
Thanks te WAth|tlc Mcd|s
5PClAL F0RC5
TRAlNlNC PLAN
C
T
A
5
5T
R
0
N
C
A
5
A
R
0
YA
L
M
A
R
lN
5
C
0
M
M
A
N
D
0
lN
12
W
k
5
PEWPITEYDUP
EXPECTATIDNS
NewMuscIe Bcmb
pre-workoul has beeh Iormulaled lo deliver

lhe Iollowihg per 30g servihg;
7g 7.8g 3.2g 2.5g
BCAA citruIIine maIate beta-aIanine betaine anhydrcus
Dc ycu kncwcf ancther pre-wcrkcut prcduct that deIivers
such dcsages?
What dc ycu expect frcmycur pre-wcrkcut cr mass
gainer in terms cf resuIts? If ycu want mcre, if ycu
want thcse arcund ycu tc reccgnise thcse differences,
then ycu have tc cptimize every part cf ycur apprcach.
NewInstant Mass
Heavyweight has beeh Iormulaled lo deliver

lhe Iollowihg per 300g servihg;
1,160 60g 3g 1g
caIcries prctein Creapure
creatine L-gIutamine
Addiliohally il cohlaihs vilamih C which cohlribules lo lhe hormal
Iuhclioh oI lhe immuhe syslem, vilamih D which cohlribules lo lhe
maihlehahce oI hormal muscle Iuhclioh, pahlolhehic acid which
cohlribules lo lhe reduclioh oI liredhess ahd Ialigue ahd vilamih B
6
which cohlribules lo hormal proleih ahd glycogeh melabolism.
Just hcwsericus are ycu abcut gaining weight?
Perhaps lhe mosl imporlahl aspecl oI lhese producls are lheir
perIormahce, mixabilily ahd lasle which we believe are uhbealeh.
Try 2 FPEE sampIes ahd see Ior yourselI!
PEWPITEYDUP EXPECTATIDNS
TDCLAIMTWDFPEE SAMPLES
T's &C's apply, closihg dale 17.06.14
=IEXPECT
M|L|1ARY P|1NFSS
l
N
7
k
0
0
U
C
7
l
0
N
C0N7N75
F
ast, ewerful,
r|ed and res|l|ent.
That's the Reyal
Mar|nes |n a nutshell.
l knewth|s f|rst-hand
because l ence had a ge
at the|r etent|al eff|cer
select|en test and ut
myself threugh seme
ef the exerc|ses they
de te get that way.
| fard prtty mlsrab|y, but | was sc lmprssd
wlth thlr tralnlng and th shap thy wr ln that |
wantd tc s lf w ccu|d gt thmtc shar scm
cf thlr lnncvatlv prctccc|s. 1hls prcvd aslr than
|'d fard. W rgu|ar|y shcct cur tcughr wcrkcuts
wlth a fltnss mcd| ca||d San Lrwl||, and lt just sc
happns that h usd tc b a Rcya| Marln physlca|
tralnlng lnstructcr - cn cf th guys rspcnslb|
fcr ccmlng up wlth and lmp|mntlng th tralnlng
that gts th Rcya| Marlns ln such gccd shap.
|n kplng wlth my prvlcus flndlngs abcut
th Marlns, Lrwl|| has th xp|cslv pcwr cf
a pcwr|lftr, th nduranc cf an |lt runnr
and, cbvlcus|y, a fltnss mcd|'s physlqu. Mcst
lmpcrtant|y, h was ab| tc crat a tcta|-bcdy
musc|-bccstlng, fat-tcrchlng tralnlng prcgramm
basd cn what h'd |arnd ln th fcrcs.
1hls J2-wk p|an ls |lght cn klt sc ycu can dc
lt a|mcst anywhr. |t's asy tc fc||cwand hlts
vry musc| grcup tc h|p ycu bul|d Marln-
|v| fltnss. 1c ccmp|mnt ycur tralnlng,
Lrwl|| has a|sc dvlsd a slmp| nutrltlcn p|an
that'|| bccst th pctncy cf th wcrkcuts.
Sc turn th pag and start ycur jcurny
tc gttlng th bcdy cf an |lt sc|dlr.
N|ck Hutch|ngs
d|ter,
mnsfltnss.cc.uk 7
lNTk000CTl0N
Abcut th Rcya| Marlns B
1ralnlng baslcs. hcwtc succd 10
Why dc thls prcgramm7 12
1h ssslcns 1B
1ralnlng prctccc|s 22
1ralnlng tlps 24
1ralnlng myths 2B
W0kK00T5
Bfcr ycu gt startd 32
Kncwycur musc|s 36
Warm-up 3B
Warm-dcwn 42
k00kAMM
Wk J 4B
Wk 2 53
Wk 3 5B
Wk 4 63
Wk 5 6B
Wk 6 73
Wk 7 7B
Wk B B3
Wk 9 BB
Wk J0 93
Wk JJ 9B
Wk J2 103
F0kM00l05
Plnd cut hcwtc prfcrmvry cn cf th
mcvs ln thls bcck wlth prfct fcrm 4B
N0TklTl0N
Pu| ycur tralnlng 152
Carb cyc|lng 154
Ma| p|an J. hlgh-carb day 156
Ma| p|an 2. ncrma| carb day 15B
Pccd cptlcns 160
Supp|mnts 161
C0NTNT5
B / M|L|1ARY P|1NFSS
l
N
7
k
0
0
U
C
7
l
0
N
7H MAklN5 7H05
T
he Reyal Mar|nes are a
cemmande ferce aff|l|ated
w|th the Reyal Navy. They
trace the|r er|g|ns te the fermat|en
ef 'the Duke ef Yerk and Albany's
mar|t|me reg|ment ef Feet', and
the medern un|t |s a h|ghly tra|ned
ferce that's caable ef deley|ng
at a mement's net|ce |n suert
ef r|ta|n's m|l|tary er d|lemat|c
requ|rements everseas.
C0MMAN00 k0L
1h rc| cf th ccmmandc ln
th mcdrn ml|ltary dats back
tc Wlnstcn Churchl||'s wartlm
dmand fcr raldlng fcrcs tc
harass Nazl-cccupld Furcp aftr
th vacuatlcn cf 0unklrk ln J940.
Slnc th Sccnd Wcr|d War, th
Rcya| Marlns hav dv|cpd a
spclflc functlcn as th UK's ccmmandc
and amphlblcus fcrc, undrtaklng
cpratlcns ln harsh nvlrcnmnts frcm
mcuntaln tc jung|, Arctlc tc dsrt.
1h Rcya| Marln Ccmmandcs ar
ccmp|t|y s|f-suppcrtlng and can
wcrk ln ths cha||nglng |ccatlcns at
a |v| that cthr Brltlsh fcrcs can't.
1h Rcya| Marlns cap badg -
th C|cb and Laur| - stl|| rmalns
tcday, rprsntlng th Ccrps's
abl|lty tc b prpard tc flght and wln
anywhr ln th wcr|d at th drcp
cf a hat. 1h ccmmandc daggr ls
ancthr mb|mcf th Rcya| Marlns
and appars cn unlfcrms tc slgnlfy
a ccmmandc-tralnd sc|dlr.
C0MMAN00 TH05
Blng a Marln lsn't a|| abcut warfar,
thcugh, and whl| physlca| strngth and
ml|ltary prcwss ar ssntla|, thy
dcn't fu||y xp|aln th ccmmandc
thcs cf th Rcya| Marlns. Slmp|y
put, an thcs dflns what a glvn
grcup dcs and hcwlt dcs lt. 1h
Marlns' thcs ls ln part dflnd
by what's kncwn as Ccmmandc
Splrlt. 1h fcur |mnts ar.
Ceurage
Determ|nat|en
Unself|shness
Cheerfulness |n the
face ef advers|ty
Fvry rcrult |arns ths ky
attrlbuts durlng ccmmandc
tralnlng. As w|| as ths, th Rcya|
Marlns hav ancthr st cf va|us
that shap th way thy wcrk.
Un|ty
Adatab|l|ty
Hum|l|ty
Prefess|enal standards
Fert|tude
Cemmande humeur
San Lrwl||'s yars ln th Marlns taught hlmmcr than
hcwtc b flghtlng flt. Hr's what th Ccrps ls a|| abcut
A0UT TH
R0YAL MARlN5
'The keyal Marine Cemmandes can
werk in challenging lecatiens at a
level that ether British ferces can't'
1hs cc||ctlv va|us

ccmbln wlth th
Ccmmandc Splrlt tc
crat th Rcya| Marlns thcs.
C0MMAN00TkAlNlN0
Fvry Rcya| Marln undrgcs
lntnslv ccmmandc tralnlng tc arn
th ccvtd grn brt. 1hls taks
p|ac at th Ccmmandc 1ralnlng
Cntr ln Lympstcn, 0vcn, and
ls th sam fcr cfflcrs and cthr
ranks, and mans vrycn adcpts
th shard Rcya| Marlns thcs at
th ar|y stags. |t ls thls thcs that
nab|s vry mmbr cf th Ccrps
tc tak cn th dlfflcu|t and unlqu
tasks cftn rqulrd ln th fl|d,
as lndlvldua|s cr as part cf a unlt.
'The cemmande rele dates
back te Churchill's demand
fer raiding ferces te harass
Nazi-eccupied urepe'
10 / M|L|1ARY P|1NFSS
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC BA5lC5
F
er all-reund f|tness, sec|al
ferces such as the r|t|sh
Navy's Reyal Mar|ne
cemmandes are secend te nene.
The average Reyal Mar|ne may
net be able te bench ress er
squat mere than the general gym-
geer er run a marathen faster
than a geed runn|ng club member,
but they fare well |n CressF|t-
tye act|v|t|es. The|r card|e and
muscular endurance ab|l|t|es are
f|rst-rate, net te ment|en the|r
mental strength, wh|ch |s crafted
dur|ng cemmande tra|n|ng and
rema|ns w|th themthreugheut
every f|tness sess|en they
undertake. Th|s be|ls dewn te the
|ntens|ty level at wh|ch they can
werk And |t's |ntens|ty that's key
te any transfermat|en regramme.
1hls p|an ls dlffrnt frcmmcst
cthr transfcrmatlcn prcgramms.
Why7 Bcaus ml|ltary tralnlng ls
dlffrnt. Ml|ltary tralnlng fccuss
cn functlcna| fltnss fcr th jcb at
hand - prparlng th bcdy fcr th
physlca| and mnta| strsss cf war. |n
cthr wcrds, lt prpars th bcdy fcr
anythlng. Bcaus cf thls, spndlng
hcurs ln th gymlsn't th fccus cf
thls p|an, a|thcugh ycu can crtaln|y
dc lt at a fltnss cntr. 1h p|an ls
dslgnd tc tst ycur bcdy ln ways
ycu may nct b usd tc, uslng tmpc,
tlm undr tnslcn, ca|lsthnlcs and
lntrva|s. 1hls typ cf tralnlng may
nct gt ycur bcdybul|dr |v|s cf
musc| cr pcwr|lftr-sty| strngth,
but ycu wl|| gt blggr, strcngr
and |ct mcr durab|. |n shcrt, lt'||
mak ycu mcr |lk a ccmmandc.
Hcwvr, thls prcgramm ls
slml|ar tc any cthr ln what lt taks
tc succd. 1h Marln mantra
'1hat'|| dc wl|| nvr dc' wl|| h|p
anycn whc undrtaks lt. 1h
fc||cwlng ar a|sc ssntla|.
1
Adherence te the lan. |t's
a p|an fcr a rascn. 0cn't
try tc sccnd guss lt.
2
Cens|stency. |f ycu'r
ccnslstnt, changs wl|| cccur.
|f ycu dlp ln and cut, thy wcn't.
3
Pregress|en. Sam ssslcn,
sam ycu. Mak sur vry
ssslcn ls hardr than th |ast.
4
lntens|ty. Wlthcut lntnslty
ycur ssslcns wcn't wcrk ycur
bcdy hard ncugh fcr prcgrss.
5
Prearat|en. Us th rlght klt
and, mcr lmpcrtant|y, at th
rlght fccd. |f ycu traln hard but at
pccr|y, ycu wcn't s rsu|ts.
Bfcr ycu gt startd, hr ar a fwthlngs ycu nd tc
kncwabcut hcwtc traln |lk an |lt Brltlsh sc|dlr
TRAlNlNC A5lC5:
H0WT05UCCD
'This plan is different te mest ether
transfermatien pregrammes. Why7
Because military training is different'
mnsfltnss.cc.uk 11
'0se the right kit and eat

the right feed. lf yeu train
hard but eat peerly, yeu
wen't see results'
l
N
7
k
0
0
U
C
7
l
0
N
7H BNFl75 0F 7Hl5 B00K
A
ltheugh mest ef yeu
read|ng th|s beek
and undertak|ng the
regramme wen't want te je|n
the ferces, yeu can st|ll rea the
f|tness benef|ts fer the same
reasens el|te seld|ers de.
1h Rcya| Marlns Physlca|
1ralnlng Branch mcttc ls 'Mcns
scnc in corporc scno', whlch
mans 'a ha|thy mlnd ln a
ha|thy bcdy'. Pltnss tralnlng
maks ycu f| bttr, physlca||y
and mnta||y. 1hls lsn't just
ancdcta| frcmpcp| whc
|lk tralnlng - lt has bn
prcvd ccunt|ss tlms ln
sclntlflc rsarch, and lt's why
ml|ltary fcrcs th wcr|d cvr
kp tralnlng. Cnra|s and
gcvrnmnts kncwthat lf ycu gt
ycur sc|dlrs ha|thlr, happlr
and flttr, thy'|| wcrk hardr
and mcr ffctlv|y fcr |cngr.
Hr ar th spclflc physlca|
bnflts thls prcgramm wl|| brlng.
B005T CAk0l0
Rgu|ar tralnlng strngthns
ycur ntlr cardlcvascu|ar
systm. Rsarch has shcwn that th
ccmblnatlcn cf wlght tralnlng and
cardlc tralnlng slgnlflcant|y lmprcvs
th bcdy's abl|lty tc prfcrmmcr
arducus tasks. A Rcya| Marln ls
xpctd tc carry cut far mcr taxlng
tasks than a typlca| clvl|lan, sc lt's asy
tc s why bcth cardlc and wlght
tralnlng ar lmpratlv tc th unlt's
succss as an |lt flghtlng fcrc.
What's mcr, rsarch has shcwn
that hlgh-lntnslty wlght tralnlng
actua||y bccsts th wcrk capaclty cf
ycur |ungs and hart mcr slgnlflcant|y
than arcblc tralnlng, whlch ls
why ycu and th Rcya| Marlns
shcu|dn't r|y sc||y cn runnlngl
B0lL0 M05CL
Anycn whc's cn th sklnny
sld whn thy bgln Rcya|
Marlns tralnlng ls tc|d tc 'gt dcwn
tc th stcrs and slgn cut a prcpr
chst' - th stcrs blng th p|ac
whr ycu plck up ycur klt. s|plng
bag, ccmbat trcusrs, watr bctt|
and sc cn. Pcr a Marln, havlng
musc| lsn't just abcut |ccklng
gccd cn th bach cr ln a bar cn
a Prlday nlght. |t a||cws thmtc
prfcrmth task at hand. Slmp|y
plcklng up a burgn (backpackl
wlghlng mcr than 50kg and
puttlng lt cn ycur back rqulrs
ccnsldrab| strngth, |t a|cn
carrylng lt fcr hcurs, whlch mans
San Lrwl|| xp|alns th bnflts cf
gttlng ycurs|f Spcla| Pcrcs flt
WHY D0THl5
PR0CRAMM
B0lL0 M05CL
'Beth weight training and cardie training
significantly impreve the bedy's ability
te perfermmere ardueus tasks'
l
N
7
k
0
0
U
C
7
l
0
N
7H BNFl75 0F 7Hl5 B00K
wlght tralnlng ls ncssary fcr Marlns,
bcth fcr strngth and slz. 1hy us
a varlty cf rslstanc mcvs tc wcrk
th musc|s and fcrc th adaptatlcns
ndd tc lmprcv - whthr that's
wcrklng cut ln a gym, uslng bcdywlght
xrclss cr flrman's-carrylng a mat
tc add rslstanc wlthcut gymklt.
5TkN0THN B0N5
1ralnlng wlth wlghts maks
ycur bcns grcwmcr dns,
h|plng tc prvnt lnjurls and braks
as w|| as wardlng cff dlsass such
as cstcpcrcsls |atr ln |lf. F|lt
sc|dlrs cftn ask thlr bcdls tc
prfcrmscm prtty tcugh tasks ln
a falr|y dp|td stat. Lack cf s|p
and fccd can mak th bcdy mcr
suscptlb| tc lnjurls, and bcaus
th bcdy ls cftn tratd prtty pccr|y
and wlth |ss rgard fcr lts safty,
maklng lt a |ltt| mcr rslstnt tc
braks lsn't scmthlng tc b snlffd at.
k00C B00Y FAT

Pcrmr Spcla| Pcrcs srgant
Andy McNab, authcr cf Brcvo
Two Zcro, cnc wrct cf th Rcya|
Marlns and mmbrs cf th SBS (th
Spcla| Pcrcs cf th Rcya| Marlnsl
that thy wr a|ways ta||, |an and
gccd-|ccklng. |'v sn tcc many
Marlns flrst thlng ln th mcrnlng tc
agr ntlr|y, but thr's nc dcubt
that Rcya| Marlns hav |ss bcdy
fat than ycur avrag prscn.
1hls can b attrlbutd ln part
tc a |lfsty| cf fltnss, and
partlcu|ar|y rslstanc tralnlng.
Studls hav shcwn that rgu|ar
wlght tralnlng ralss th basa|
mtabc|lc rat (BMRl bcaus lt
crats mcr |an musc|, whlch
ln turn rqulrs mcr ca|crls,
h|plng tc kp bcdy fat |cw.
lMk0V M000
Blng a sc|dlr lsn't th way
lt |ccks ln th mcvls. |t's
cftn a dprsslng xlstnc that
lnvc|vs blng away frcmhcm
and faml|y fcr |cng prlcds, slng
ycur frlnds gt hurt cr wcrs and
- scmthlng that sms tc b th
blggst far cf mcst ncn-ml|ltary
pcp| - blng tc|d what tc dc
a|| th tlm. Sc lt's fcrtunat that
fltnss tralnlng ls a grat mccd
|lftr. Nct cn|y ls lt scmthlng tc dc
vry day whn ycu dcn't hav th
usua| dlstractlcns cf 1V, lntrnt
cr a sx |lf tc kp ycu busy, but
watchlng ycur frlnd strugg|lng wlth
a clrcult can prcvld |lght r|lf.
|f that scunds vlndlctlv, lt's
nct - lt'|| b th sam fcr thm
whn ycu'r th cn strugg|lng and
thrcwlng up ln th ccrnr. What's
mcr, rsarch has shcwn that
'Training with weights makes yeur
benes grewmere dense, helping te
prevent injuries and breaks'
mnsfltnss.cc.uk 15
substancs r|asd ln th bcdy

durlng xrcls, such as ndcrphlns,
actua||y h|p pcp| gt cvr ml|d
bcuts cf dprsslcn, sc fltnss
ra||y can mak ycu happlr.
lNCkA5
lNTLLl0NC
1h lda that fltnss tralnlng
can mak ycu smartr may scund
surprlslng. But Rcya| Marlns
tralnlng and nutrltlcn ls cvrsn
by th |nstltut cf Nava| Mdlcln
and, as such, lt ls basd cn scund
sclntlflc rsarch. And studls shcw
that xrcls lncrass b|ccd f|cwtc
th ntlr bcdy, lnc|udlng th braln.
1hls mans mcr nutrlnts,
lnc|udlng cxygn, ar d|lvrd tc
lt, and rsarch has shcwn that thls
can h|p lmprcv prcb|msc|vlng,
mmcry and |cglca| thlnklng - a|| cf
whlch ar paramcunt ln th ml|ltary,
spcla||y whn ycu'r cpratlng wlth
a |ack cf s|p, tlm prssur
and physlca| dlsccmfcrt.
B005T Y00k
lMM0N 5Y5TM
Blng cc|d, wt, hungry
and tlrd fcr a |lvlng lsn't a|ways
fun, and whl| ccmmandcs can
traln thlr mlnds tc ccp wlth thls,
lt's cftn th bcdy that fa||s fcu|
by gttlng l|| cr lnjurd. 1ralnlng
can h|p hr tcc. Studls hav
shcwn that thcs ln th uppr
|v|s cf fltnss ar far |ss
suscptlb| tc l||nss than th
avrag prscn. Pcr th |adrs
cf |lt ml|ltary fcrcs, lt maks
sns tc kp th trccps flt tc
nsur thy hav fwr 'slck days'
whn thy'r ndd fcr batt|.
k00C TH kl5K
0F 0l5A5 LATk
As wlth gnra| slcknss,
fltnss tralnlng has bn shcwn
tc |cwr th chancs cf many
dlsass - nct just thlngs such
as cstcpcrcsls, mntlcnd
ar|lr, but vn scm cancrs
- by as much as 40. 'Mns
sana ln ccrpcr sanc' lsn't just
a p|atltud cr vn a f|tlng
bnflt - lt'|| ward cff ha|th
prcb|ms fcr yars tc ccm.
BC0M A 5X 000
As ycu can lmagln, a
'run ashcr' (nlght cutl
ls a vry lmpcrtant cccaslcn fcr
th Rcya| Marlns, and ls cftn
acccmpanld by a 'rlg run' (fancy
1B / M|L|1ARY P|1NFSS
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 555l0NBkAK00WN
k5
1hls ls th numbr cf rptltlcns
cf an xrcls cr tchnlqu ycu
shcu|d almtc ccmp|t pr st.
On rp ls th ccmp|tlcn cf an
xrcls frcmstart tc flnlsh - fcr
xamp|, frcmth tcp pcsltlcn
cf a prss-up tc th bcttcmand
up agaln. 1h numbr cf rps
ycu must dc can b as |cwas
cn cr as hlgh as 50 dpndlng
cn th ssslcn and ycur gca|s.
5T5
A st ls a grcup cf rps that ycu
prfcrmccnscutlv|y wlthcut rstlng
cr stcpplng. |t's usua| tc ccmp|t
thr sts cf an xrcls pr ssslcn,
but thls can b |cwr cr hlghr.
Wl0HT
As ycu'd xpct, thls ls th amcunt cf
wlght cr rslstanc ycu us. |t can
slmp|y b ycur bcdywlght - and fcr
thls Marln prcgramm lt cftn ls.
TM0
|t's a|| tcc asy tc fcrgt abcut tmpc,
yt thls ls cn cf th mcst lmpcrtant
factcrs fcr nab|lng spclflc changs tc
cccur tc th bcdy. 1mpc ls th spd
at whlch ycu |lft and |cwr th wlght -
and fast and furlcus lsn't bttr un|ss
ycur sc| almls tc bul|d xp|cslv
pcwr. 1h s|cwr th tmpc, th
|cngr th musc|s ar undr tnslcn
and fcrcd tc ccp wlth th strss.
1h tlm undr tnslcn ls ky tc
bul|dlng musc| bcaus mcr cf lt
mans mcr damag tc th tlssu,
whlch ls thn rpalrd tc bccm
blggr and strcngr. And ycu dcn't
nd havy wlghts tc gt thls ffct,
whlch ls why thls |arg|y bcdywlght
prcgramm wl|| stl|| chang ycur
shap. 1mpc ls wrlttn as a
fcur-dlglt numbr lndlcatlng hcw
many sccnds ycu shcu|d tak
tc |cwr, paus, |lft and paus.
k5T
1hls ls th amcunt cf tlm ycu walt
bfcr gclng cn tc th nxt st.
Rst ls cn cf th factcrs ycu can
manlpu|at tc mak an xrcls
mcr lntns, whlch ls ssntla|
fcr maklng prcgrss. Hcwvr,
rst |ngth a|sc affcts hcwycur
bcdy adapts. Rsarch has shcwn
that rstlng fcr |ss than a mlnut
btwn sts cf rslstanc tralnlng
drlvs th bcdy tcwards |cwrlng
bcdy fat, whras rstlng fcr
mcr than a mlnut nccurags
musc| grcwth by bccstlng th
musc| prctln synthsls pathway
thrcugh a prctln ca||d m1OR.
Wlth tcc |ltt| rst ycu wcn't
ccmp|t th st wlth th dslrd
wlght, but wlth tcc much, th
xrcls wl|| b tcc asy and
wcn't trlggr changs. |t's a
ba|anclng act btwn wlght,
rps, tmpc and rst - changlng
cn wl|| affct th cthrs.
Cttlng rsu|ts lsn't just a cas cf dclng mcr, gclng
fastr cr |lftlng havlr, as San Lrwl|| xp|alns

0raer +t www.masc|efee6.cem/trasmaq|eek er c+|| ! I 1I
M|a|mam eraer el z! +jj||e.. New ca.temer eer ea|.
l
N
7
k
0
0
U
C
7
l
0
N
k5
1hls ls th numbr cf rptltlcns
cf an xrcls cr tchnlqu ycu
shcu|d almtc ccmp|t pr st.
On rp ls th ccmp|tlcn cf an
xrcls frcmstart tc flnlsh - fcr
xamp|, frcmth tcp pcsltlcn
cf a prss-up tc th bcttcmand
up agaln. 1h numbr cf rps
ycu must dc can b as |cwas
cn cr as hlgh as 50 dpndlng
cn th ssslcn and ycur gca|s.
5T5
A st ls a grcup cf rps that ycu
prfcrmccnscutlv|y wlthcut rstlng
cr stcpplng. |t's usua| tc ccmp|t
thr sts cf an xrcls pr ssslcn,
but thls can b |cwr cr hlghr.
Wl0HT
As ycu'd xpct, thls ls th amcunt cf
wlght cr rslstanc ycu us. |t can
slmp|y b ycur bcdywlght - and fcr
thls Marln prcgramm lt cftn ls.
TM0
|t's a|| tcc asy tc fcrgt abcut tmpc,
yt thls ls cn cf th mcst lmpcrtant
factcrs fcr nab|lng spclflc changs tc
cccur tc th bcdy. 1mpc ls th spd
at whlch ycu |lft and |cwr th wlght -
and fast and furlcus lsn't bttr un|ss
ycur sc| almls tc bul|d xp|cslv
pcwr. 1h s|cwr th tmpc, th
|cngr th musc|s ar undr tnslcn
and fcrcd tc ccp wlth th strss.
1h tlm undr tnslcn ls ky tc
bul|dlng musc| bcaus mcr cf lt
mans mcr damag tc th tlssu,
whlch ls thn rpalrd tc bccm
blggr and strcngr. And ycu dcn't
nd havy wlghts tc gt thls ffct,
whlch ls why thls |arg|y bcdywlght
prcgramm wl|| stl|| chang ycur
shap. 1mpc ls wrlttn as a
fcur-dlglt numbr lndlcatlng hcw
many sccnds ycu shcu|d tak
tc |cwr, paus, |lft and paus.
k5T
1hls ls th amcunt cf tlm ycu walt
bfcr gclng cn tc th nxt st.
Rst ls cn cf th factcrs ycu can
manlpu|at tc mak an xrcls
mcr lntns, whlch ls ssntla|
fcr maklng prcgrss. Hcwvr,
rst |ngth a|sc affcts hcwycur
bcdy adapts. Rsarch has shcwn
that rstlng fcr |ss than a mlnut
btwn sts cf rslstanc tralnlng
drlvs th bcdy tcwards |cwrlng
bcdy fat, whras rstlng fcr
mcr than a mlnut nccurags
musc| grcwth by bccstlng th
musc| prctln synthsls pathway
thrcugh a prctln ca||d m1OR.
Wlth tcc |ltt| rst ycu wcn't
ccmp|t th st wlth th dslrd
wlght, but wlth tcc much, th
xrcls wl|| b tcc asy and
wcn't trlggr changs. |t's a
ba|anclng act btwn wlght,
rps, tmpc and rst - changlng
cn wl|| affct th cthrs.
Cttlng rsu|ts lsn't just a cas cf dclng mcr, gclng
fastr cr |lftlng havlr, as San Lrwl|| xp|alns

mnsfltnss.cc.uk / 19

F0k 5TkN0TH
AN0 5lZ
6-8 RP5
De|ng an exerc|se |n wh|ch yeu can
enly cemlete th|s many res w|ll alse werk
the fast-tw|tch f|bres. Here yeu'll
tr|gger seme |mrevements |n beth s|ze
and strength, altheugh less than |f yeu
fecused en ene ef these elements.
F0k 5TkN0TH
AN0 0Wk
1-5 RP5
enly cemlete th|s many res w|ll
werk the fast-tw|tch muscle f|bres
- these resens|ble fer shert ewer
bursts. lt alse |mreves muscle-
bra|n athways, wh|ch can result |n
faster and mere ferceful react|ens.
F0k 5TkN0TH
AN0N00kANC
13 RP5
De|ng an exerc|se |n wh|ch yeu can enly
cemlete th|s many res werks the slew-
tw|tch f|bres and hels the bedy deal w|th
the bu|ld-u ef lact|c ac|d. Werk|ng the 'lact|c
thresheld' |s |mertant fer Reyal Mar|nes
because they have te erfermtasks such as
cl|mb|ng a meunta|n w|th a 40kg ack
en the|r backs, wh|ch really makes the
legs burn. Yeu'll alse see seme
muscle s|ze ga|ns.
F0k M05CL MA55
9-12 RP5
enly cemlete th|s many res uts yeur muscle
under tens|en fer 40-70 secends er set. Th|s
has been shewn te el|c|t the mest effect|ve
cend|t|ens fer muscle grewth. The re
range ensures that the we|ght |s heavy
eneugh te |nduce fa|lure but
net se heavy that yeu w|ll
lese ferm.
l
N
7
k
0
0
U
C
7
l
0
N
TlM
1h amcunt cf tlm ycu spnd cn
ach st ls crucla|. A st cf nln
tc J2 rps shcu|d tak arcund
45sc, whlch mans uslng a
tmpc cf 3-4sc fcr th ccntrlc
(|cwrlngl phas and J-2sc fcr
th ccncntrlc (|lftlngl phas.
|f a|| |s fal|s, tlm ycur sts
and wcrk tc a gccd tmpc wlth
gccd fcrmfcr 40-45sc.
As fcr th |ngth cf th whc|
ssslcn, pcp| hav bn
argulng fcr yars abcut what
th prfct amcunt cf tlm ls tc
gt th bst bcdy ccmpcsltlcn.
Pcr a Marln, thcugh, th gca| ls
slmp|y tc gt th jcb dcn. 0cn't
wcrry abcut what ycu'v hard
ycu'r suppcsd tc dc. |f ycur
lntrva| ssslcn guld t||s ycu
tc warmup and dc twc 1abata
sts, and lt's a|| cvr ln J5 mlnuts,
that's lt, ycu'v flnlshd. |f ycur
uppr-bcdy rslstanc ssslcn
taks 57 mlnuts, sc b lt. 0cn't
wcrry tcc much. !ust hav a p|an
cf what ycu want tc achlv,
and mak sur ycu wcrk wlth
lntnslty whl| ycu'r dclng lt.
F0kM
1h fcrmls th ccrrct way cf
prfcrmlng an xrcls. Prcm
pag J09 cnwards ycu'|| flnd a
srls cf gulds that shcwycu
hcwtc ccmp|t ach xrcls,
bcth tc nsur ycur safty and
tc gt th rlght musc|s wcrklng
ln th dslrd way. |f th wlghts
ycu us ar tcc havy fcr ycu
tc manag, ycu wcn't b ab| tc
malntaln ccrrct fcrmcr us th
dslrd tmpc. A gccd tlp ls tc lgncr
vrycn |s ln th gymcr park
and |lft ycur cwn wlght wlth prfct
fcrmand tlmlng. |f ycu dc thls, ycu'||
surpass thlr galns whl| thy'r stl||
strugg|lng tc bnch prss a crtaln
wlght bcaus thy'v dcldd that's
what wl|| mak thma ra| man.
kl00l5ATl0N
A prlcdlsd tralnlng prcgramm
ls cn that has bn structurd
lntc phass that mak sur th
bcdy ls lncraslng|y cha||ngd
tc prcvck th dslrd changs.
Prlcdlsatlcn has bn shcwn
tc |lclt th bst changs frcm
lndlvldua|s tralnlng fcr a spclflc
gca|. A prlcdlsd prcgramm can
b anythlng frcmfcur wks tc
a yar |cng and ccntalns varlcus
phass cr prcgramms that fu|fl|
partlcu|ar gca|s, such as strngth,
hyprtrcphy, stamlna, rccvry
and sc cn. 1h ccntnt cf ach
phas dpnds cn th almcf th
tralnlng prcgramm as a whc|.
Pcr xamp|, th prcgramm ln
thls bcck ls dslgnd tc transfcrm
ycur bcdy frcmavrag !c lntc a
|cw-bcdy-fat, |an-musc|d Crn
Brt ccmmandc. Bcaus thls ls a
ta|| crdr, lt's bn dslgnd tc push
th musc|s sc that thy ccntlnua||y
adapt tc rp rangs. 1hls shcu|d
spark hyprtrcphy (musc| grcwthl
as w|| as pushlng ycur stamlna
and nduranc wlth hlgh-lntnslty
cardlc and rslstanc lntrva|
ssslcns tc rduc ycur bcdy fat.
FAlL0k
Pal|ur ls ncssary. Ycu dldn't
xpct tc s that ln a fltnss
bcck wrlttn abcut Rcya| Marln
Ccmmandc fltnss, dld ycu7
W||, thls mlght b th cn|y tlm
'lgnere everyene else and lift yeur ewn
weight with perfect fermand timing.
lf yeu de this, yeu'll surpass their gains'
mnsfltnss.cc.uk 21
whn lt's nct cn|y accptab| but

rqulrd. Wlthcut fal|ur, ycu wcn't
gt ycur musc|s tc dv|cp and
grcwth way ycu want thmtc.
1h almls tc prfcrmth rps
cf ach xrcls wlth prfct fcrm
uslng th glvn tmpc untl| ycu fal|.
Pal|ur shcu|d happn at th nd
cf th glvn rp rang. |f lt dcsn't,
th wlght ycu'r uslng ls tcc |lght
(cr lf ycu'r uslng bcdywlght, th
tmpc ls tcc fast cr th rst prlcd
tcc |cngl. |t's a ba|anclng act, as
mntlcnd ar|lr, but whatvr
|s ycu dc, ycu hav tc wcrk tc
fal|ur cr ycu wcn't s rsu|ts.
k5T 0AY5
R.F.S.1 - Rccvry Fqua|s
Succssfu| 1ralnlng. Ycur musc|s
dcn't grcwln th gym, thy grcw
aftrwards whl| thy'r rccvrlng.
Whn ycu traln, ycu damag th
musc|, and that's th pclnt. 1hat's
why ycu ach th nxt day cr a fw
days aftrwards. Ycu hav cratd
mlcrc-tars that nd rpalrlng wlth
amlnc aclds - th bul|dlng b|ccks cf
prctln. |f ycu traln th sam ara
agaln tcc sccn bfcr lt's rccvrd,
ycu wcn't gt th grcwth ycu want.
Fqua||y, lf ycu wcrk hard ln
th gymbut dcn't at ncugh cf
th rlght fccd, ycur musc|s can't
b rpalrd blggr and strcngr
bcaus ycur bcdy |acks th raw
matrla|s. 1h bcttcm|ln. traln,
at, rccvr, traln agaln. 1hat
dcsn't man ycu can't traln vry
day. |t just mans ycu shcu|d avcld
tralnlng |gs twc days ln a rcw.
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC Pk070C0L5
T
here are var|eus tra|n|ng
retecels er metheds
ava|lable fer tr|gger|ng
muscle grewth. Here are seme
that the Mar|nes use and that
yeu'll f|nd |n th|s beek.
0k0 5T5
Wlth drcp sts ycu flnlsh
ycur usua| st and thn
rduc th wlght ycu'r uslng
by 20-30and prfcrmup tc
th sam numbr cf rps agaln.
|t's usua| tc prfcrmtwc drcps,
sc aftr th sccnd st ycu
rduc th wlght by a furthr
20-30and prfcrma thlrd st.
1hls ls cbvlcus|y dlfflcu|t wlth
bcdywlght xrclss un|ss
a 'rgrsslcn' ls aval|ab|. Pcr
xamp|, aftr rachlng fal|ur
- th pclnt at whlch ycu'r unab| tc
ccmp|t any mcr rps wlth gccd
fcrm- ln a st cf prss-ups, drcp tc
ycur kns tc prfcrmkns-rstd
prss-ups and ccntlnu tc fal|ur agaln.
k5T/A05 5T5
1hs ar slml|ar tc drcp sts, ln
that ycu usua||y dc twc furthr
sts rathr than just cn, but th
wlght stays th sam. Aftr th flrst
st, rst fcr J0-J5sc, thn prfcrm
as many mcr rps as ycu can wlth
th sam wlght. Rst agaln fcr J0-
J5sc and agaln prfcrmas many rps
as pcsslb| wlth th sam wlght.
1n, slx and fcur ar gccd numbrs
tc almfcr lf ycu ar uslng a wlght
fcr nln tc J2 rps tc start wlth. 1h
rst/paus prctccc| ls prfct fcr
bcdywlght xrclss such as th
cns ln thls bcck bcaus ycu
a|ways us th sam wlght.
AkTlAL k5
Hr ycu prfcrmycur st tc
fal|ur wlth fu|| rps uslng as
nar tc prfct fcrmas ycu can.
Hcwvr, cnc ycu fal|, ycu prfcrm
partla| rps ln th aslr ara cf th
mcv. Fvry xrcls has a stlcklng
pclnt. th ara whr lt's hardr,
such as th |cwst part cf a squat cr
pu||-up. Whn ycu can nc |cngr
prfcrma fu|| rp, dc a fwpartla|
rps tc tak th musc|s past fal|ur.
Partla| rps at th bglnnlng cf a st
ar nvr accptab| - ycu'r lthr
blng |azy, |lftlng wlth ycur gc cr
ycu hav an lnjury. 0c lt prcpr|y.
F0kC0 k5
As wlth partla| rps, whn
ycu dc fcrcd rps ycu gc
tc fal|ur, but lnstad cf prfcrmlng
partla|s, ycu prfcrmfu|| rps
wlth a tralnlng partnr tc h|p ycu
thrcugh th stlcklng pclnt. 1hls |ts
Harnss th pcwr cf dlffrnt tralnlng
mthcds tc s amazlng rsu|ts
TRAlNlNC
PR0T0C0L5
'Ferced reps are great fer impreving
pull-ups - the cernerstene exercise
fer keyal Marine Cemmandes'
ycu fcrc cut a fwmcr rps and

th musc|s adapt tc th stlmu|us,
lncraslng strngth, nduranc
and hyprtrcphy cvr tlm. Pcrcd
rps ar grat fcr lmprcvlng pu||-
ups - th ccrnrstcn xrcls
fcr Rcya| Marln Ccmmandcs
and th cn that sc many
pcp| smtc far cr drad.
50k5T5
A suprst puts twc
xrcls back tc back tc
wcrk cppcslng musc| grcups,
such as prss-ups and chln-
ups cr blcps cur|s and trlcps
xtnslcns. 1h lda ls tc prfcrm
bcth xrclss wlthcut rst, thn
rst btwn th suprsts.
C0M00N0 5T5
1hs ar slml|ar tc
suprsts, but lnstad
cf wcrklng cppcslng musc|
grcups, ycu dc twc mcvs that
xrcls th sam musc| grcup,
such as dlps and prss-ups cr
cvrhad prsss and |atra| ralss.
|t's a|ways bst tc prfcrmth |argr
cr ccmpcund xrcls flrst - ln cthr
wcrds, th xrcls that lnvc|vs mcr
wlght and wcrks mcr musc|s.
Tkl-5T5
1rl-sts ar |lk suprsts
but wlth thr xrclss rathr
than twc, such as cvrhad prss/
uprlght rcw/|atra| rals. As wlth
ccmpcunds sts, lt's bst tc prfcrm
th havlst cr ccmpcund st flrst
and mcv thrcugh th xrclss ln
dscndlng crdr cf wlght and slz
cr numbr cf musc|s xrclsd.
Clant sts ar th sam but ycu
prfcrmfcur cr mcr xrclss
back tc back wlthcut rst.
TABATA
1hls ls a fcrmcf hlgh-lntnslty
lntrva| tralnlng whr
ycu wcrk at c|cs tc maxlmum
lntnslty fcr 20 sccnds fc||cwd
by J0 sccnds cf rst. Rpat svn
tlms fcr a tcta| cf fcur mlnuts.
TkAlNlN0
5LlT
Th|s refers te the way yeu d|v|de
exerc|ses te tra|n d|fferent arts ef
the bedy. Mar|nes eften tra|n
tw|ce a day: greu card|e |n the
mern|ng such as a lew|ntens|ty
steady-state (Ll55) run, h|gh-
|ntens|ty |nterval tra|n|ng (HllT) er
a c|rcu|t, and then sert er we|ght
tra|n|ng |n the even|ng. ut many
eele can enly tra|n twe er three
t|mes a week. lf se, unless these
three days are back te back, a full-
bedy sl|t makes the mest sense.
lf yeu tra|n every day, theugh,
yeu need te g|ve yeur muscles
t|me te rea|r. 5l|tt|ng the bedy
|nte greus makes |t eas|er. There
are var|eus sl|ts te cheese frem.
0pper/lewer split Werk yeur
uer bedy ene day and lewer
bedy the next, fellewed by a
rest er card|e day. Then reeat.
ush/pull/legs split De ush
mevements ene day (such as
ress-us, sheulder resses
er tr|ces ress-dewns), ull
mevements the next (ull-us,
ur|ght rews, lat ull-dewns) and
legs the next. Rest er just reeat.
lndividual/greuped muscle
split There are many ways te
de these sl|ts, such as chest/
tr|ces, back/b|ces, sheulders/
abs er legs/sheulders, chest/
back, arms/calves/abs. Var|at|en
|s key, se use a sl|t fer a set
er|ed then change |t befere
the bedy gets used te |t.
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
0T A AkTNk
1h Rcya| Marlns ls |lk a blg
faml|y. Bfcr nwrcrults start
thlr tralnlng thy'r tc|d. 'ycu
wcn't gt thrcugh as lndlvldua|s.
Ycu nd ach cthr and ycu'||
mak lt as a grcup.' Anythlng
tcugh ls aslr lf ycu hav cthrs
tc shar th dlsccmfcrt wlth, flnd
th humcur and mak |lght cf th
sltuatlcn. Fvn th mcst fccusd,
drlvn pcp| strugg| tc traln
tc th sam |v| a|cn as thy
can wlth a partnr nccuraglng
thmcr prcvldlng ccmptltlcn.
|f a tralnlng prcgramm says
9-J5 rps and lt starts tc hurt
at J0, ycu mlght stcp, but a
partnr (whc hasn't f|t hcw
tcugh lt ls ytl wl|| nccurag
ycu tc dc JJ cr vn J2. Ycu'v
a|rady surpassd what ycu
wcu|d hav dcn cn ycur cwn.
Ycur partnr wl|| thn dc J2 tcc,
bcaus thy wcn't want tc |t
ycu dcwn cr appar wak. Ycu
hav bcth wcrkd hardr than
ycu wcu|d hav dcn lndlvldua||y.
Ycur partnr can a|sc nsur
that ycu dc vrythlng prcpr|y,
wlth ccrrct fcrm, and thy'r
thr tc h|p wlth fcrcd rps, whlch
ls scmthlng ycu can't dc a|cn.
TlM Y00k5LF
Us a watch, stcpwatch cr smartphcn
app tc gt a grlp cf tlm. whthr ycu'r
tlmlng th |ngth cf ycur sts (40-
45sc ls cptlma|l, th tcta| |ngth cf a
ssslcn (bst kpt undr 60 mlnuts
fcr th lda| ba|anc cf tstcstrcn,
grcwth hcrmcn and ccrtlsc|l cr, mcst
lmpcrtant cf a||, ycur rst tlms. 1cc
many pcp| guss thlr rst tlms,
but lt's as lmpcrtant as th wlght
ycu |lft and th numbr cf sts ycu
dc, and ycu wcu|dn't guss thcs. Sc
nxt tlm scmcn ccms cvr and
starts chattlng, xp|aln tc thmthat
ycu nd tc kp ycur mlnd cn tlmlngs
and dcn't want tc gt dlstractd.
M0NlT0k k00k55
Marlns hav tc dc a rpcrt fcr vry
patrc| thy gc cn. 1hls lsn't just sc
thcs abcv thmcan rad and
undrstand what's gclng cn, lt a|sc
a||cws th ccmmandr and hls
tamtc |cck back, undrstand and
|arn frcmpast patrc|s. Ycu nd
tc apprcach tralnlng ln th sam
way. |cg ycur wlghts, rst tlms,
tmpc, rps ccmp|td and sts
ccmp|td, as w|| as hcwycu
f|t, whthr ycu'd had a bad day
at th cfflc, lf ycu s|pt |ss than
usua|. A|| thls lnfcrmatlcn can h|p
ycu palnt a plctur, and lf ycu'r
nct maklng prcgrss, ycu can
wcrk cut why. Bslds, hcwcan
ycu prcgrss ycur tralnlng lf ycu
dcn't kncwwhat wlght ycu |lftd
and fcr hcwmany rps7 Mcnltcr
lt and ycu'|| surpass ycu gca|s.
5TlCK T0 TH LAN
Whn ycu start a ssslcn, spcla||y
lf ycu'r fc||cwlng a prcgramm
such as th cn ln thls bcck, ycu
Want tc traln mcr ffctlv|y7 Pc||cwthls advlc tc
maxlmls ycur galns and mak th mcst cf ycur tlm

'Tee many peeple guess their rest times,
but it's as impertant as the weight yeu
lift and the number ef sets yeu de'
mnsfltnss.cc.uk 25
hav a p|an. As wlth a ccmmandc

cpratlcn, whn tralnlng ycu nd
a p|an, a schm cf mancuvr
and a st cf crdrs that ycu must
thn fc||cwthrcugh. 0cn't gt tc
th gymand dcld that ycu dcn't
fancy dclng |gs tcday sc ycu'||
hlt chst and blcps agaln dsplt
dclng thmystrday, cr gc fcr a
30-mlnut jcg bcaus that glr|
ycu spck tc |ast wk ls cn th
tradml||s. Stlck tc th p|an. un|ss
ycu'r lnjurd, dc th ssslcn ycu
cam tc dc. Fqua||y, dcn't add xtra
at th nd bcaus ycur frlnd has
arrlvd and ls dclng chst xrclss
and wants ycu tc jcln ln. 1hlnk cf lt
as |lk a ccmmandc rald. hav ycur
p|an, gt ln, gt th jcb dcn, gt cut.
B FLXlBL
A p|an ls ssntla|, but ycu a|sc
hav tc b f|xlb|. Fvry st cf
ccmmandc cpratlcna| crdrs has
'Actlcns On'. 1hls mans actlcn tc
b takn ln th vnt cf scmthlng
unfcrsn cccurrlng, whlch
nab|s ycu tc b f|xlb| wlthcut
ccntradlctlng ycur crdrs cr ycur
p|an. Pcr xamp|, lt mlght b |g
day, but whn ycu gt tc th gym
th cn|y squat rack has a grcup
cf flv guys hcgglng lt (prcbab|y
dclng 20-cdd sts cf ha|f squats
wlth 200kg and bad fcrml.
Ycu hav thr chclcs. Ycu
ccu|d ask tc jcln ln, whlch lsn't
lda| as thr ar tcc many cf
thmand ycur rst tlms wl|| b
affctd. Ycu ccu|d prfcrma
dlffrnt ssslcn, such as chst/
back (un|ss ycu dld lt ystrdayl and
sav |gs fcr tcmcrrcw. Or ycu ccu|d
dc a dlffrnt |gs xrcls, such as
sp|lt squats wlth dumbb||s, and dc
ycur squats at th nd cf th ssslcn.
|t's nct lda| and ycu may hav tc
|cwr th rps cr wlght, but blng
f|xlb| wl|| nab| ycu tc ccmp|t
ycur ssslcns nc mattr what.
kMMBk T0BkATH
|t's ccmmcn fcr pcp| tc hc|d thlr
brath whn thy flrst gt lntc tralnlng.
|t's a natura| way cf tnslng th bcdy
agalnst scmthlng that's shccklng lt.
1h prcb|mls that xrcls rqulrs
cxygn tc gt tc th musc|s sc thy
can dc what thy'r dslgnd tc dc.
Hc|dlng ycur brath stcps cxygn
gttlng lntc th bcdy. Slmp|y put, ycu
nd tc brath. Almtc brath ln as
ycu |cwr a wlght and brath cut ln a
ccntrc||d mannr thrcugh pursd
|lps as ycu rals lt. 1h sam
app|ls fcr bcdywlght xrclss.
B C0N5l5TNT
|f ycu'r nct ccnslstnt ycu
wcn't succd at thls tralnlng
prcgramm. Ycu nd tc b
ccnslstnt ln vrythlng, frcmth
amcunt cf s|p ycu hav and th
klnds cf fccd ycu at tc whn ycu
at, hcwmuch watr ycu drlnk,
whn ycu traln, th lntnslty cf
ycur tralnlng and sc cn. 1h mcr
ccnslstnt ycu ar, th mcr |lk|y
ycu ar tc s suprlcr rsu|ts.
MAK lT HAk0k
Wlthcut maklng wcrkcuts
prcgrsslv|y hardr ycur bcdy
wcn't grcw. Ycu'|| slmp|y b dclng
'malntnanc phys' - just kplng
cn th rlght track and malntalnlng
what ycu a|rady hav. 1hat's nct
gccd ncugh. Ycu want tc xc|,
whlch mans ycu must kp
prcgrsslng. Pcr rslstanc tralnlng
thls mans lncraslng th wlght
ycu us vry ssslcn, lf pcsslb|,
cr at |ast vry thr tc fcur
wks. Nvr gc up by mcr than
2.5btwn ssslcns (un|ss lt
was far, far tcc asy th flrst tlml.
Ovr thr tc fcur wks, alm
tc lncras th wlght by J0.
Pcr bcdywlght mcvmnts,
lthr lncras th tmpc,
chang th xrcls tc a hardr
vrslcn, dcras th rst cr us
a prctccc| such as rst/paus tc
nsur fal|ur and prcgrsslcn.
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
K TH lNTN5lTY 0
|f thr's cn plc cf advlc
ycu shcu|d tak frcmth Rcya|
Marln Ccmmandcs lt's that
tralnlng lntns|y |ads tc rsu|ts.
Wlthcut lntnslty ycu'r wastlng
ycur tlm. Ycu wcn't s rsu|ts
and ycu'|| gt dprssd wlth
th |ack cf chang. Ycu hav tc
stlmu|at ycur bcdy tc chang,
sc traln lntns|y uslng drcp sts,
rst/paus sts, fal|ur, hard
tmpc and ffctlv rst prlcds.
1hls bcck t||s ycu what tc dc lf
ycu want tc traln |lk a ccmmandc
and bccm flttr, flrmr and |ss
f|abby, sc ycur xrcls s|ctlcn,
rps and sts, tmpc and rst
days ar a|| cut|lnd. Hcwvr, th
ffcrt and lntnslty ycu put ln ls up
tc ycu. |f ycu ccntlnua||y cha||ng
ycur musc|s by lncraslng th
lntnslty - manlpu|atlng th
wlghts, rst, rps, sts cr tmpc
- ycu wl|| fcrc adaptatlcns ln th
musc|s whl| burnlng bcdy fat.
00N'T N0LCT TH L05
|f ycu'r a Rcya| Marln, havlng
wak |gs ls nct an cptlcn. 1hy
carry ycu and ycur havy klt
whrvr ycu nd tc gc. But tcc
many guys ccncntrat cn th
mlrrcr musc|s - chst, blcps
and abs - and ng|ct thlr |gs ln
th b|lf that a gccd uppr bcdy
ls what ccunts wlth th |adls.
But ar thy ra||y |lk|y tc b
attractd tc scmcn whc |ccks
|lk an crang cn twc tccthplcks7
Squat, dad|lft, |ung, sp|lt squat,
bcx jump and stp-up ycur way tc blg
quads, ca|vs, hamstrlngs and g|uts
fcr a mcr ba|ancd-|ccklng bcdy.
|f th 'nlc ars' argumnt dcsn't
ccnvlnc ycu, what abcut th fact
that tralnlng |gs cnc cr twlc a
wk lncrass th r|as cf grcwth
hcrmcn and tstcstrcn mcr
than any cthr typ cf tralnlng7 Nct
cn|y dcs lt mak ycur cthr musc|s
grcwblggr and fastr, but lt a|sc
h|ps |cwr ycur bcdy fat bcaus
th xtra musc| ln thcs |arg
musc| grcups ralss ycur BMR.
Slmp|y put, traln |gs tc rva| ycur
slx-pack and grcwycur musc|s.
ACHlV BALANC
Hand ln hand wlth |g tralnlng ccms
kplng th bcdy ln ba|anc. 0cn't
cvrtraln cn ara un|ss lt's |agglng
bhlnd cthr aras and nds spcla|
attntlcn. |f that's th cas fcr
ycu, whthr lt's frcmyars
cf pccr tralnlng cr pccr fcrm,
sk prcfsslcna| ccachlng. Pcr
vrycn |s, try tc kp th
sam numbr cf sts ach ssslcn
fcr cppcslng musc| grcups.
Pcr xamp|, lf ycu dc flv sts cf
prss-ups fcr ycur chst, prfcrm
flv sts cf pu||-ups fcr ycur back.
|f ycu dc fcur sts cf blcps cur|s,
dc fcur sts cf trlcps xtnslcns
and sc cn. |f ycu malntaln ba|anc,
ycur bcdy wl|| thank ycu fcr lt - and
wl|| b mcr asthtlca||y p|aslng.
KN0WY00k5LF
0c ycu kncwycurs|f7 Ar ycu s|f-
awar7 By th nd cf thlr tralnlng,
cnc thy'v arnd thlr grn
brt and bccm ccmmandcs,
mcst Rcya| Marlns wl|| b far mcr
s|f-awar than thy wr whn
thy startd. 1hy'|| apprclat
thlr strngths and waknsss
at wcrk, ln th tam, at hcm
wlth faml|y, cn a nlght cut and ln
th gym. Attmpt tc gt tc kncw
ycurs|f. Ask frlnds and faml|y,
ana|ys scm cf th thlngs ycu dc.
Ar ycu mcr |lk|y tc undr traln
cr cvrtraln7 1c at tcc fwcarbs
cr tc hav a snaky blscult7 1c
sklp |g day cr hammr ycur |cwr
bcdy wlth fcur |g days ln a rcw7
|t's nct a|ways sc b|ack and whlt,
but a |ltt| s|f-ana|ysls can a||cw
ycu tc s whr ycu fal| and why,
and whr pcsslb| lt can h|p ycu
ngat th pcsslbl|lty ar|y cn.
Kncwthys|f - lt can pay dlvldnds.
mnsfltnss.cc.uk 27
L05 TH 00
1hr's nc rccmfcr gc ln th Rcya|
Marln Ccmmandcs. Arrcganc ls
nct an admlrab| tralt, yt ccnfldnc
ls absc|ut|y nccuragd. 1h twc
ar ccmp|t|y dlffrnt, but th
|ln can b asl|y crcssd. 1hr
ar p|nty cf pcp| ln th fltnss
lndustry whcs gcs ar far tcc blg
fcr what thy'v actua||y achlvd.
0cn't b cn cf thm. !ust bcaus
ycu'v tralnd hard and can dad|lft
twlc ycur bcdywlght, lt dcsn't
mak ycu spcla|. 1hr's stl||
scmcn whc's bttr than ycu,
flttr than ycu, strcngr than ycu.
1h bst advlc ls tc traln
ycurs|f fcr lmprcvmnt, nct
fcr prals. Llft ycur cwn wlghts
at ycur cwn spd and tmpc
fcr ycur cwn numbr cf rps and
sts and tak th apprcprlat
amcunt cf rst. |gncr vrycn
|s and gt cn wlth what ycu'r
dclng. 1hr's a sns cf r|lf
and satlsfactlcn that gcs wlth
a||cwlng ycurs|f tc dc that.
HAV A 00AL
A|ways hav a gca|. Slmp|y
'tralnlng' has nc purpcs cthr
than tc us up scm tlm, a||cw
ycu tc sccla|ls and prhaps
mak ycu f| bttr abcut
ycurs|f. Rmmbr, 'that'|| dc
wl|| nvr dc', sc mak sur
ycur hav a spclflc gca|. Nct
just 'gt blggr' but 'add 5kg cf
musc|'. Nct just 'gt |anr' but
'b undr J0bcdy fat'. Nct just
'gt strcngr' but 'bnch prss
twlc my bcdywlght'. Whatvr lt ls,
wrlt lt dcwn and wcrk tcwards lt.
Ycu may flnd lt usfu| tc rmmbr
th acrcnymSMAR1. Ycur gca| shcu|d
b Spclflc (nct just blggr, but by
hcwmuch and whr7l, Masurab|
(bcdywlght, chst masurmntsl,
Achlvab| (lf ycu wlgh 60kg tcday,
blng 90kg ln thr mcnths lsn't
achlvab|l, Ra|lstlc (lf ycu'v nvr
run a 5K, ycu'r un|lk|y tc run a sub-
thr-hcur marathcn ln twc mcnthsl,
and 1lmd (a|ways st a tlm |lmlt,
cthrwls th natura| human tndncy
tc push thlngs back and |t cthr
thlngs gt ln th way taks cvrl.
TAK lNI0kl5 5kl005LY
|njurls happn whn ycu traln hard
and push th lntnslty. 1hy'r ar a
part cf |lf fcr |lt sc|dlrs, whlch ls
why crganlsatlcns such as th Rcya|
Marlns hav tcp-|v| rhabl|ltatlcn
lnstructcrs and st-ups tc rlva| thcs
cf Prmlr Lagu fcctba|| c|ubs. Mcst
cf us dcn't hav thls |uxury, hcwvr,
sc w hav tc b snslb| abcut what
w'r dclng and avcld pcsslb| lnjurls.
Plrst cf a||, warmup and dcwn
prcpr|y. Many lnjurls cccur du tc
th |ack cf an ffctlv warm-up.
Sccnd, lf scmthlng hurts, stcp.
Many cf us |arn thls th hard way.
Paln ls th bcdy t||lng us scmthlng's
wrcng sc rduc th wlght, chck
ycur fcrmand wcrk lt cut. |f lt
kps hurtlng, stcp and sk
mdlca| h|p. 1hlrd, at prcpr|y,
gt ncugh s|p and tak rst
days, thcs thr thlngs h|p ward
cff lnjury. Plna||y, lf ycu plck up
an lnjury, rst. 1ak th tlm cff,
prfcrmth rhab mcvmnts
ncssary tc ccm back. 1hn
r-ntr tralnlng gradua||y, nct
wlth a blg twc-fcctd jump
back tc whr ycu |ft cff.
B 05lTlV
Pcsltlvlty brds pcsltlvlty, sc a
pcsltlv mlndst can dc wcndrs
nct cn|y fcr ycur tralnlng but a|sc
fcr ycur |lf ln gnra|. Rcya|
Marlns hav a ccmmandc
thcs (s p9l that dats back
tc th Sccnd Wcr|d War. Pcr
ccmmandcs thn and ncw,
rmalnlng pcsltlv spcla||y
ln dark tlms ls lmpratlv.
Nxt tlm ycu'r thlnklng cf
sklpplng a ssslcn cr ycu f|
nrvcus abcut |g day, just
rmlnd ycurs|f why ycu startd
thls and lmagln th f|lng cf
|atlcn aftr th ssslcn. |f that
dcsn't wcrk, thlnk cf arnlng
that chat ma|. Whatvr lt
ls, b pcsltlv and lt wl|| mak
th whc| prccss bttr.
'Always have a geal. 5imply "training
has ne purpese ether than te use up
seme time and allewyeu te secialise'
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
CAk0l0TkAlNlN0 l5
B5T F0k FAT L055
Lcck arcund ycur |cca| gymcr
park. Hcwmany cvrwlght
pcp| ar dclng cardlc tralnlng
ccmpard wlth rslstanc
xrclss7 Cardlc tralnlng sms
tc b th dfau|t xrcls fcr
thcs whc want tc |cs wlght,
but lt shcu|dn't b. Ncw|cck at
th pcp| dclng cardlc and thcs
dclng wlghts (ma| and fma|l.
Whc has |ss bcdy fat7 Ra||y
|cck. 1h marathcn runnr may b
sklnny but dcs h cr sh ra||y
hav |ss bcdy fat than th ccup|
tralnlng wlth squats and dad|lfts7
Rslstanc tralnlng ls bttr
fcr cratlng a |an, muscu|ar
bcdy. 1h ra| attractlcn cf cardlc
tralnlng ls that lt's aslr, bcth
ln hcwccmp|lcatd th mcvs
ar (dad|lfts and c|ans cftn
ccnfus nwgymusrsl and ln th
ffcrt rqulrd (thlnk cf a 20mln
run ccmpard wlth 20 mlnuts
cf squats and wa|klng |ungsl.
0cn't fa|| lntc thls trap. 1raln
lntns|y wlth wlghts and ycu'||
spark musc| grcwth and flr up
ycur bcdy's capaclty fcr burnlng
fat. Ccmbln thls wlth a snslb| dlt
and th b|ubbr wl|| just fa|| cff.
1hat dcsn't man ycu shcu|dn't
dc any cardlc tralnlng. cn cr twc fast-
pacd mcrnlng runs a wk wl|| chlp
away at th bcdy fat vn mcr. Ycur
prlcrlty, thcugh, shcu|d b rslstanc
tralnlng, as w|| as scm lntrva|s
(H||1l fcr addd mtabc|lc changs.
FAT CAN B T0kN0
lNT0 M05CL
1hr ar pcp| whc gnuln|y
b|lv that fat can scmhcwb
'flrmd' cr turnd lntc musc|. Fvn
wcrs, scm pcp| say thy dcn't
want tc grcwmusc| fcr far that
lf thy stcp xrclslng lt wl|| turn
tc fat. 1hls ls lmpcsslb|. Pat and
musc| ar ccmp|t|y dlffrnt. |t's
|lk wcrrylng abcut buylng a dcg ln
cas ycu dcn't hav tlm tc tak lt
fcr wa|ks and lt turns lntc a cat.
Musc| ls actlv mtabc|lc tlssu
that th bcdy crats ln rspcns tc
stlmu|us, and that musc| tlssu
burns ca|crls. Pat, cn th cthr
hand, ls xcss nrgy frcmfccd
that's bn atn but lsn't ndd,
sc th bcdy stcrs lt. Bslds bcth
blng cn cur bcdls, th twc ar
unr|atd. Whn pcp| say thy
want tc 'tcn' cr 'flrmup', what
thy man ls that thy want tc
b ab| tc s thlr musc|s. 1c
dc thls, th musc| tlssu must
lncras and bcdy fat dcras
- a slmp| bcdy ccmpcsltlcna|
chang cr transfcrmatlcn
L0T5 0F Ck0NCH5 WlLL
0lV Y00 A 5lX-ACK
|f ycu can't s ycur abs lt's bcaus
thr's a |ayr cf fat cvr thm.
As w'v sn, ycu can't turn fat
lntc musc|, and th bcdy dcsn't
rspcnd w|| tc 'spct rductlcn',
whlch ls an attmpt tc xrcls a
partlcu|ar ara tc rmcv fat frcm
1c traln ffctlv|y ycu nd tc b ab| tc sparat fltnss
fact frcmflctlcn. Hr ar scm cf th mcst pcpu|ar myths
TRAlNlNC MYTH5
'Cardie training seems te be the default
exercise fer these whe want te lese
weight, but it sheuldn't be'
mnsfltnss.cc.uk 29
thr spclflca||y (a|thcugh lt may

lncras b|ccd f|cwand prhaps
ald th rmcva| cf damagd c||s
and prcvld mcr nutrlntsl.
A bttr apprcach ls tc rduc
ycur stcr cf bcdy fat ln gnra|,
spcla||y as fat cn th abdcmn
cftn sms tc b th |ast tc gc. Fat
a snslb| dlt and dc rslstanc
tralnlng, spcla||y wlth th |gs, tc
bul|d mtabc|lc musc| tlssu and
rduc xcss bcdy fat. Ancthr Marln
favcurlt. K|SS, Kp |t Slmp| Stupld.
05lN0 Fk Wl0HT5
CA055 lNI0kl5
Llk any actlvlty, frcmcyc|lng tc wa|klng
dcwn th stalrs cr cpnlng a can cf
bans, uslng fr wlghts can
caus lnjurls lf ycu'r nct carfu|
cr dcn't dc lt prcpr|y. 0cn't |lft
wlghts that ar tcc havy fcr ycu.
Prcgrss s|cw|y, but sur|y. A|ways
us ccrrct fcrmand favcur a s|cw
tmpc and xtra rps cvr havy
wlght and bad fcrm. 1hat way
ycu'r |ss |lk|y tc gt lnjurd.
Fach cf ths ky attrlbuts ls
Prearat|en |s key te success.
Here are a fewth|ngs yeu
need te knewbefere yeu
beg|n yeur tra|n|ng
l
N
7
k
0
0
U
C
7
l
0
N
C77lNC 57Ak70
TkAlNlN0 0lAkY
|t's ssntla| that ycu track ycur
prcgrss durlng thls tralnlng
prcgramm. Ycu shcu|d a|rady
hav dcldd cn a gca|, and
bcaus lt has tc b scmthlng
spclflc, masurab|, achlvab|,
ra|lstlc and tlmd, ycu'|| nd
a way tc track th prcgrss
ycu'r maklng sc that ycu can
b sur ycu'|| achlv lt ln th
glvn tlm. Ycu shcu|d |cg nct
cn|y ycur tralnlng but a|sc ycur
dlt, supp|mnts, s|p (cr |ack
cfl, addd strsss and hcwycu f|
ln gnra| bfcr, durlng and aftr
wcrkcuts. By |cgglng vrythlng, ycu'||
nct cn|y hav th lnfcrmatlcn ycu nd
tc lncras th lntnslty ach wk - as
ycu'|| kncwwhat wlghts, rps, rst and
tmpc ycu wr uslng - but lf ycu'r
nct maklng th prcgrss ycu xpct,
lt wl|| b far aslr tc s why. |f at th
nd cf th prcgramm ycu hav
fal|d tc achlv ycur gca|, lnstad
cf thrcwlng th |cg ln th bln, ycu
can glv lt ancthr gc, nsurlng that
ycu rctlfy th mlstaks ycu mad
|ast tlm. Pcp| ar lndlvldua|s,
whlch mans thlr tralnlng nds
ar a|sc lndlvldua|. Lccklng back
at a tralnlng dlary and maklng a
fwtwaks can pay dlvldnds.
Ycu can mak ycur |cg th c|d-
schcc| way wlth a nctbcck, but
mcst pcp| wl|| prcbab|y us a
|aptcp, tab|t cr smartphcn. As
Marlns ar a|ways tc|d whn
wrltlng rpcrts cn a patrc| cr lncldnt
'b as dtal|d as pcsslb| - ycu can
nvr glv tcc much dtal|'. Whn
ycu |cck back, ycu wcn't rmmbr
xact|y what ycu dld, but lf ycu'v
glvn as much dtal| as ycu can,
lt'|| h|p ycu ana|ys and ccm tc
0cn't gc cff ha|f-ccckd. Mak sur ycu'v gct vrythlng
ycu nd bfcr ycu bgln and ycu'|| avcld prcb|ms |atr
F0R Y0U
CT 5TARTD
'Yeu need a way te track the pregress
yeu're making se yeu can be sure yeu'll
achieve yeur geal in the given time'
TkAlNlN0 KlT AN0 q0lMNT
Y00 WlLL N0
Tra|n|ng leg
Water bettle
Tewel
Dr|nks shaker
TRXer susens|en tra|ner (|ctured)
Cleth|ng
Feetwear
ackack
L00K
AFTk
Y00k KlT
AN0Y00k KlT
W
lLL L00K
AFTk Y00
mnsfltnss.cc.uk 33
'eeple are individuals, se their

training needs are alse individual.
Afewtweaks can pay dividends'
l
N
7
k
0
0
U
C
7
l
0
N
C77lNC 57Ak70
ccnc|uslcns. Ccmmandcs ar
a|sc tc|d tc b dlsclp|lnd and
|cg as sccn as thy can sc
thy'r |ss |lk|y tc fcrgt th
|ltt| dtal|s. Whthr ycu carry
a nctbcck cr a phcn and |cg
as ycu traln cr aftrwards whl|
atlng ycur pcst wcrkcut ma|,
b dlsclp|lnd and dc lt.
MA50k
Masurmnts ar a suprb
way tc track prcgrss. |n fact,
thy ar far mcr usfu| than
wlghlng ycurs|f. Slmp|
masurmnts can b takn.
1 areund the belly butten
2 th|ghs
3 uer arms
4 chest
5 neck
6backs|de
Us a ncrma| tap masur tc tak
ycur masurmnts arcund th aras
|lstd hr. Nct th masurmnts
ln ycur dlary ach wk sc that ycu
can s th changs that cccur frcm
wk tc wk. 1hls ls spcla||y
usfu| lf ycu dcn't f| ycu can
s th changs ln th mlrrcr.
Wl0HlN0
Sca|s arn't fcr vrycn -
scm pcp| gt hung up cn
thlr wlght whn thy bgln a
transfcrmatlcn, spcla||y whn
thy flnd that thy galn wlght. |t
dcsn't mattr that thy'v |cst
bcdy fat and |cck a thcusand tlms
bttr, a|| thy dc ls mcan abcut
wlghlng sc many kl|cs. 1hlnk |lk
a ccmmandc. 'Why ar ycu dclng
what ycu'r dclng7' |f ycu thlnk
abcut lt, ycur wlght ls lrr|vant.
0c ycu |cck bttr7 0c ycu |lk
what ycu s7 1h cn|y rascn tc
thlnk abcut cvra|| bcdywlght ls
lf ycu p|an tc ntr a spclflc spcrt
that rqulrs ycu tc hlt a spclflc
wlght. Othrwls fcrgt lt.
'Measurements are a
superb way te track
pregress, and far better
than weighing yeurself'
mnsfltnss.cc.uk 35
TAK AlCT0k
Rcya| Marlns ar taught whn
ccmp|tlng a patrc| rpcrt that 'a
plctur palnts a thcusand wcrds'.
Wk|y prcgrss plcturs takn
frcmth frcnt, back and slds wl||
h|p ycu nc nd. 1h prcb|mwlth
a transfcrmatlcn ls that ycu may
nct nctlc th changs frcmday tc
day. Hcwvr, ccmparlng plcturs
slx wks apart wl|| spak vc|ums.
1ry tc tak ycur wk|y plctur at
th sam tlm, ln th sam p|ac,
wlth th sam |lght and warlng
as |ltt| c|cthlng as pcsslb|.
L00 AN0 ACHlV
W kncwthat tc mak sur th
ccmpcsltlcn cf ycur bcdy kps
changlng (bcdy fat dcwn, musc|
prcntag upl, ycu must cha||ng
lt ccnslstnt|y and wlth lntnslty.
Lcgglng a||cws ycu tc s what
happnd th |ast tlm ycu dld a
partlcu|ar ssslcn cr xrcls. |f ycu
us th sam wlght, rps, rst and
tmpc, thr wl|| b nc prcgrsslcn
and prcbab|y nct ncugh lntnslty,
maklng fcr a |ss than prfct
ssslcn. Lcgglng can wcrk as a
mans cf gul|t-trlpplng ycurs|f
lntc kplng ssslcns tcugh.
l
N
7
k
0
0
U
C
7
l
0
N
ANA70MY
1hr ar cvr 600 musc|s ln
th human bcdy. 1hs ar th
majcr cns ycu'|| b targtlng
durlng ycur wcrkcuts
kN0WY0UR
MU5CL5
1
9
10
2
4
3
15
17
16
14
12
5
13
6
7
B
11
0LT0l05
1 Antrlcr d|tcld(frcntl
2Mdla| d|tcld(mldd|l
CT0kAL5
3Pctcra|ls mlncr
(bnathth
pctcra|ls majcrl
4Pctcra|ls majcr
5Srratus antrlcr
BlC5
6Blcps brachll
7 Brachla|ls
F0kAkM5
BBrachlcradla|ls
9P|xcr carpl radla|ls
q0A0klC5
14 Vastus |atra|ls
15 Abdcmlnls Rctus fmcrls
16 Vastus lntrmdlus
(bnathrctus fmcrlsl
17 Vastus mdla|ls
AB00MlNAL5
10Rctus abdcmlnls
11 Fxtrna| cb|lqus
12 1ransvrsabdcmlnls
(bnathlntrna| cb|lqusl
13 |ntrna| cb|lqus (bnath
xtrna| cb|lqusl
3
1
6
13
16
15
10
11
2
12
4
5
7
B
9
14
0L0T5
11 C|utus maxlmus
BACK
21rs majcr
3Rhcmbcld
(bnathtrapzlusl
L0Wk BACK
10Frctcr splna
HAM5TklN05
12 Blcps fmcrls
13 Smltndlncsus
14 Smlmmbrancsus
TklC5
7 1rlcps brachll
|cnghad
B1rlcps brachll
|atra| had
91rlcps brachll
mdla| had
CALV5
15 Castrccnmlus
16 Sc|us
0LT0l05
4Rctatcr cun(bnathd|tcldsl
5Pcstrlcr d|tcld(backl
LAT5
6Latlsslmus dcrsl
TkA5
1 1rapzlus
IAk00N B05Tk
CCNTRlC
C0NTRACTl0N
Th|s |s the centrelled
lengthen|ng ef a centracted
muscle, such as the dewnward
hase ef a b|ces curl.
IAk00N B05Tk
C0NCNTRlC
C0NTRACTl0N
Th|s |s a centrelled
sherten|ng ef yeur muscle,
such as the uwards
hase ef a b|ces curl.
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
Prfcrmlng a thcrcugh warm-up wl|| lmprcv
ycur ssslcn and h|p ycu avcld lnjury
TH WARM-UP
'l
f yeu haven't get t|me te
warmu, yeu haven't get
t|me te tra|n.' That max|m
was |nst|lled |nte me by Reyal
Mar|nes 5ergeant Majer eau
eaucham. l st|ll held |t true.
|t ls lmpratlv that ycu
spnd a fwmlnuts at th
bglnnlng cf ach ssslcn
warmlng up. Hr's why.
1
|t lncrass th ccr
tmpratur cf th bcdy
and warms up musc|s
and tndcns sc thy can b
strtchd wlthcut lnjury.
2
|t alds fccus and prpars
th mlnd fcr th ssslcn.
3
|t prlms th nurcmuscu|ar
chann|s fcr th ssslcn.
H0W L0N07
1hr ls nc st |ngth fcr a
warm-up. |t varls dpndlng cn
th alm, th xrclss, th tlm
cf day, any actlvlty ycu'v dcn
bfcr th warm-up and slmp|y
hcwycu'r f|lng. Ycu may
nd a |cng warm-up tc gt lntc
th rlght fram cf mlnd, cr ycu mlght
b rarlng tc gc wlth just a brlf jcg.
BF0k Wl0HT
TkAlNlN0
Bfcr a rslstanc ssslcn lt's
advlsab| tc at |ast dc th fc||cwlng.
1
Prfcrmscm fcrmcf pu|s-
ralsr such as a jcg, cyc| cr rcw.
| favcur rcwlng bcaus lt xrclss
bcth th arms and |gs, but fcr mcst
pcp| runnlng ls mcr accsslb|.
2
Prfcrmscm mcbl|lsatlcn arcund
th jclnts tc b xrclsd. 1hls can
lthr b vry |lghtwlght vrslcns cf
th xrclss tc ccm, cr mcvmnts
slml|ar tc thm. Pcr xamp|, lf ycu'r
abcut tc traln ycur |gs, bcdywlght
squats ar a gccd mcbl|lsr. |f ycu'r
dclng a chst ssslcn, a fwprss-
up mcvmnts ln th alr fc||cwd by
a fws|cwprss-ups thms|vs
wcu|d b a gccd lda. Othr usfu|
mcbl|lsrs fcr th uppr bcdy
lnc|ud varlcus swlmstrcks.
3
|f ycu'r fccusd mcr cn
strngth and want tc dc scm
cf ths mcvs wlth mcr wlght ln
a gym, prfcrm|lghtwlght vrslcns
cf th xrcls tc ccm, s|cw|y
bul|dlng th wlght up tc wcrklng
wlght. Pcr xamp|, dc fcur tc lght
rps at 30cf wcrklng wlght, fcur
tc lght rps at 50, fcur tc lght
rps at 70and fcur tc lght rps
at B0cf wcrklng wlght. 1ak a
|ltt| rst btwn ths, but nct tcc
much. Whnvr ycu start tc traln a
nwmusc| grcup, dc thls flrst fcr
that mcvmnt. Wlth dlps and pu||-
ups us cthr slml|ar xrclss cr
machlns tc warmth musc|s up.
BF0k CAk0l0 TkAlNlN0
Prfcrma s|cwjcg, cyc| cr rcw
fcr 2mln dpndlng cn what
ycur actua| ssslcn wl|| b.
'erfermseme fermef pulse-raiser such
as a jeg, cycle er rew. l faveur rewing
because it exercises the arms and legs'
mnsfltnss.cc.uk 39
'lf yeu haven't get time

te warmup, yeu haven't
get time te train'
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
HL FLlCk
01
PL|CK ONF HFFL A1 A 1|MF UP
1O1HF RFAR 10 RP5 ACH 5lD
5WlMMlNC 5TR0k
06
PFRPORMPRON1 CRAWL S1ROKFS
10 RP5 ACH 5lD
T0 FLlCk
02
PL|CK ONF POO1 A1 A 1|MF OU1 1O
1HF PRON1 10 RP5 ACH 5lD
AlR PR55-UP
07
PFRPORMPRFSS-UPS |N 1HF A|R
BFPORF PUSH|NC MOVFS 20 RP5
RU55lANWALk
03
SCRAPF 1HF SOLF OP YOUR SHOF 0OWN
AN |MAC|NARY WALL 5 RP5 ACH 5lD
AlR CURL
0B
0OCURL|NC MO1|ONS BFPORF
PULL|NC MOVFS 20 RP5
mnsfltnss.cc.uk /
5L0W5UAT
1H|S S1RF1CHFS 1HF A00UC1ORS

AN0 CLU1FS 10 RP5
RUN/R0W/CYCL
RA|SF YOUR PULSF BY RUNN|NC,

CYCL|NC OR ROW|NC 2-3MlN
LUNC
1H|S S1RF1CHFS 1HF UA0R|CFPS

10 RP5 ACH 5lD
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
AFTk Wl0HT5
TkAlNlN0
1h mcst lmpcrtant thlng
hr ls tc start ycur rccvry,
whlch wl|| nccurag musc|
rpalr and grcwth and rduc
d|ayd-cnst musc| scrnss
(0OMSl. 1hr ar thr thlngs
that wl|| cptlmls thls.
1
An lmmdlat pcst-wcrkcut
prctln shak.
2
Brlf|y strtchlng th
musc|s usd.
3
A pcst-wcrkcut ma| wlthln
an hcur cf drlnklng ycur shak.
S th nutrltlcn sctlcn cn
pJ50 fcr mcr cn pcst-wcrkcut
shaks and ma|s. 1c furthr ald
rccvry, us a fcamrc||r cr
gt a massag |atr ln th day.
AFTk CAk0l0 TkAlNlN0
|t wl|| dpnd cn whr cr whn
th ssslcn ls taklng p|ac, but
lda||y cf th fc||cwlng shcu|d
b prfcrmd (lf thr's any ycu
can't dc, dc as many as ycu canl.
1
Rduc th |v| cf xrcls. 0cn't
just stcp, cr ycu ccu|d falnt.
2
0rss tc avcld gttlng cc|d (un|ss
ycu'r at th gymand shcwrlngl.
3
R|ax by ccntrc||lng ycur brathlng
and slttlng cr |ylng dcwn.
4
Hav a prctln shak.
5
Fat ycur pcst-wcrkcut ma|
wlthln an hcur cf flnlshlng.
6
Strtch th musc|s lnvc|vd
(fcamrc|| cr a massag |atrl.
7
1rat any nlgg|s cr lnjurls
ycu may hav plckd up.
5TkTCH5
Strtchlng ls a ccntntlcus subjct.
1hr's a |ct cf dlsagrmnt abcut
whn and hcwycu shcu|d dc lt, lf at a||.
On thlng that ls wld|y accptd,
thcugh, ls that strtchlng bfcr
strngth, pcwr cr spd ssslcns has
an advrs affct cn prfcrmanc.
Rsarch has a|sc shcwn that
strtchlng aftr xrcls may b
unncssary cr prcmpt musc|s tc
tlghtn palnfu||y whn ycu start tc
mcv abcut aftr a strtch ssslcn.
Nc study has bn J00
ccnc|uslv, thcugh, and ycu kncw
whthr cr nct ycu f| bttr
and s galns whn ycu strtch.
|f ycu want tc strtch aftr ycur
wcrkcut, hr's hcwtc targt th
musc|s. Hc|d ach fcr 30 sccnds.
Avcld stlffnss and prlm ycur bcdy fcr musc|
galns by ndlng ycur ssslcns th rlght way
WARM-D0WN
ADDUCT0R5
01
SUA1 HOL0|NC YOUR SH|NS AN0 PUSH
YOUR KNFFS BACK W|1H YOUR FLBOWS
mnsfltnss.cc.uk /
A5
PU1 HAN0S ONH|PS, L|P1 YOUR CHFS1

AN0 PUSH YOUR H|PS PORWAR0
TRlCP5
SL|0F ONF ARM0OWN YOUR BACK.

PUSH CFN1LY 0OWN ON YOUR FLBOW
5H0ULDR5
PLACF ONF ARMACROSS YOUR CHFS1. PULL CFN1LY

1OWAR0S YOU W|1H 1HF O1HFR ARM
l
N
7
k
0
0
U
C
7
l
0
N
7kAlNlNC 7lP5
lCP5
05
S1RF1CH YOUR ARMS OU1
AN0 BACK, 1HUMBS 0OWN
CALV5
0B
S1FP PORWAR0, KFFP|NC YOUR
HFFLS ON 1HF PLOOR
PC5
06
PUSH YOUR CHFS1 PORWAR0
AN0 ARMS BACK, PALMS UP
HAM5TRlNC5
09
BFN0 ONF LFC, W|1H 1HF O1HFR
S1RA|CH1 AN0 SL|CH1LY |NPRON1
PC5 AND
5H0ULDR5
07
USF YOUR HAN0S 1OPUSH
YOUR H|PS PORWAR0
HlP FLX0R5
10
CF1 |N1OA LUNCF POS|1|ONAN0
PUSH YOUR H|PS PORWAR0S
mnsfltnss.cc.uk /
UPPR ACk
MAKF A C|RCLF W|1H YOUR ARMS

AN0 PUSH YOUR H|PS BACK
CLUT5
RFS1 ONF ANKLF ABOVF 1HF OPPOS|1F

KNFF. SUA1 AN0 PUSH 0OWN ON |1
UAD5
PULL YOUR POO1 1OWAR0S YOUR BACKS|0F.

RFPFA1 W|1H 1HF O1HFR LFC
Newyeu knewthe theery,
|t's t|me te ut |t |nte
ract|ce. Turn the age
te beg|n yeur tra|n|ng
WK1
M0N0AY LC5
kN-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
SF1S 3 RFPS 5 1FMPON/A
SF1S 3 RFPS 8 1FMPO3010
SF1S 3 RFPS 8
SF1S 3
SF1S 3 RFPS
PORMCU|0F P PORMCU|0F P PORMCU|0F P
M0N0AY LC5
W
0
k
K
0
U
7
5
kN-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
SF1S RFPS 8 1FMPO3010
SF1S 3 RFPS 8 ACH 5lD 1FMPO3010
RFPS20ACH5lD1FMPO20X0
SF1S 3 RFPS 8 ACH 5lD 1FMPO3010
PORMCU|0F P110 PORMCU|0F P131 PORMCU|0F P128
7U50AY UPPk B00Y
W
0
N
5
0
A
Y
k
5
7
0
A
Y
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL
SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
N
555555555555555555
000000000
0
PULL-UP
TRXFLY
PR55-UP TRX
lNVRTD R0W
TRX
lCP5 CURL

SF1S 3 8 1FMPO3010
W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK1
7HUk50AY lN7kVAL5 AN0 C0k
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW

PORMCU|0F P147 PORMCU|0F P138
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
WlD-ARM
PR55-UP
TRX
lNVRTD R0W
TRX
RVR5 FLY

M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK1
5A7Uk0AY FlNl5Hk
5PRlNT
V-5lT
PR55-UP
5PRlNT
5PRlNT
0DYWlCHT
5UAT
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFS1 POR 2-5MlN, THNRPAT
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P149
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
kN-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRX
Pl5T0L 5UAT
WALklNC
LUNC
5PLlT
5UAT
TRX
IUMP 5UAT

SF1S 3 RFPS 10-12 1FMPO3010
SF1S3RFPS10-12ACH5lD1FMPO3010
SF1S3RFPS20ACH5lD1FMPO20X0
M0N0AY LC5
WK2
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
PULL-UP
TRXFLY
PR55-UP
DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL

7U50AY UPPk B00Y
WK2
W
0
N
5
0
A
Y
k
5
7
0
A
Y
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW

M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
WlD-ARM
PR55-UP
TRX
lNVRTD R0W
TRX
RVR5 FLY

Fkl0AY UPPk B00Y
WK2
W
0
k
K
0
U
7
5
RFS1 POR 2-5MlN, THNRPAT
5A7Uk0AY FlNl5Hk - AkM5, 7kUNK, LC ClkCUl7
5PRlNT
V-5lT
PR55-UP
5PRlNT
5PRlNT
0DYWlCHT
5UAT
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P149
W
0
k
K
0
U
7
5
M0N0AY LC5
WK3
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL

W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5 AN0C0k
WK3
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW

mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
WlD-ARM
PR55-UP
TRX
lNVRTD R0W
TRX
RVR5 FLY

M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK3
5PRlNT
V-5lT
PR55-UP
5PRlNT
5PRlNT
0DYWlCHT
5UAT
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFS1 POR 2-5MlN, THNRPAT THR TlM5
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P149
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
M0N0AY LC5
TRX
Pl5T0L 5UAT
5TP-UP
WlTH ACkPACk
5PLlT
5UAT
WALklNC LUNC
WlTH ACkPACk
5lNCL-LC
CLUT RlDC
TRX
IUMP 5UAT

WK4
PORMCU|0F P 112 PORMCU|0F P130 PORMCU|0F P133
10kC
PACk
10kC
PACk
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
PULL-UP
PR55-UP
NCH DlP
TRX
lNVRTD R0W
CHlN-UP
5PlDR-MAN
PR55-UP

TAATA POR PRO1OCOL SFF P23
TAATA POR PRO1OCOL SFF P23
7U50AY UPPk B00Y
WK4
W
0
N
5
0
A
Y
k
5
7
0
A
Y
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
A5
R0LL-0UT
5lT-UP
TRX
5UPRMAN
TRX
PLANk5AW

SF1S 3 RFPS 10-1 2 1FMPO3010
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK4
Fkl0AY UPPk B00Y
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
WlD-ARM
PR55-UP
TRX
lNVRTD R0W
TRX
RVR5 FLY

W
0
k
K
0
U
7
5
RFS1 POR 2-5MlN, THNRPAT F0UR TlM5
5PRlNT
V-5lT
PR55-UP
5PRlNT
5PRlNT
0DYWlCHT
5UAT
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
0|S1ANCF 200-300m
0|S1ANCF 200-300m
RFPS 10 1FMPON/A
5
U
N
0
A
Y
k
5
7
0
A
Y
PORMCU|0F P118
PORMCU|0F P149
W
0
k
K
0
U
7
5
M0N0AY LC5
WK5
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL

W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK5
TRXkN5
T0CH5T
5lT-UP
TRX
5UPRMAN
A5
R0LL-0UT
TRX
PLANk5AW
RFPS 8-12 1FMPON/A

RFPS 8-12 1FMPON/A
RFPS 8-12 1FMPON/A
RFPS T0FAlLUR 1FMPON/A
RFPS 8-12 1FMPON/A
7HUk50AY AB5 ClkCUl7
RPAT
ClRCUlT
2X
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
DlAM0ND
PR55-UP
TRX
lCP5 CURL
TRXHAND5TAND
5H0ULDR PR55

M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
RPAT TH ClRCUlT WlTH0UT R5TlNC
5TP-UP
WALklNC LUNC
WlTH ACkPACk
5lD
5TP-UP
HlLL/5TAlR RUN
FR0NT
5UAT
RFPS 40 1FMPON/A
RFPS 40 ACH 5lD 1FMPON/A
RFPS 4 0|S1ANCF 75M1FMPON/A
RFPS 30 1FMPON/A
WK5
5A7Uk0AY FlNl5Hk
5
U
N
0
A
Y
k
5
7
0
A
Y
10kC
PACk
10kC
PACk
10kC
PACk
10kC
PACk
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
M0N0AY LC5
WK6
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT

SF1S 3 RFPS 20ACH5lD 1FMPO4010
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
PORMCU|0F P 111 PORMCU|0F P131 PORMCU|0F P128
W
0
k
K
0
U
7
5
WK6
7U50AY UPPk B00Y
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL
01
04
02
05
03
06
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
W
0
N
5
0
A
Y
k
5
7
0
A
Y
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
TRXkN5
T0CH5T
5lT-UP
TRX
5UPRMAN
A5
R0LL-0UT
TRX
PLANk5AW
RFPS 10-15 1FMPON/A

RFPS 10-15 1FMPON/A
RFPS 10-15 1FMPON/A
RFPS T0FAlLUR 1FMPON/A
RFPS 10-15 1FMPON/A
RPAT
TWlC
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
WK6
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
DlAM0ND
PR55-UP
TRX
lCP5 CURL
TRXHAND5TAND
5H0ULDR PR55
01
04
02
05
03
06
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
5A7Uk0AY FlNl5Hk
RPAT TH ClRCUlT WlTH0UT R5TlNC
5TP-UP
WALklNC LUNC
WlTH ACkPACk
5lD
5TP-UP
HlLL/5TAlR RUN
FR0NT
5UAT

RFPS 40 1FMPON/A
RFPS 30 1FMPON/A
5
U
N
0
A
Y
k
5
7
0
A
Y
15kC
PACk
15kC
PACk
15kC
PACk
15kC
PACk
W
0
k
K
0
U
7
5
M0N0AY LC5
WK7
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT
01
04
02
05
03
06
PORMCU|0F P111
PORMCU|0F P144
PORMCU|0F P131
PORMCU|0F P129
PORMCU|0F P128
PORMCU|0F P133
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL

PORMCU|0F P114
PORMCU|0F P135
PORMCU|0F P118
PORMCU|0F P124
PORMCU|0F P134
PORMCU|0F P137
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
PORMCU|0F P PORMCU|0F P
WK7
TRXkN5
T0CH5T
5lT-UP
TRX
5UPRMAN
DRAC0N
L0WR
TRX
PLANk5AW
RFPS 10-15 1FMPON/A

RFPS 10-15 1FMPON/A
RFPS 10-15 1FMPON/A
RFPS 3-5 1FMPON/A
RFPS 10-15 1FMPON/A
PORMCU|0F P141
PORMCU|0F P122
PORMCU|0F P138
PORMCU|0F P148
PORMCU|0F P139
RPAT
ClRCUlT
3X
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
DlAM0ND
PR55-UP
TRX
lCP5 CURL
TRXHAND5TAND
5H0ULDR PR55

PORMCU|0F P115
PORMCU|0F P140
PORMCU|0F P123
PORMCU|0F P120
PORMCU|0F P137
PORMCU|0F P142
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK7
5A7Uk0AY FlNl5Hk
RPAT TH ClRCUlT TWlC WlTH0UT R5TlNC
5TP-UP
WALklNC LUNC
WlTH ACkPACk
5lD
5TP-UP
HlLL/5TAlR RUN
FR0NT
5UAT
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 30 1FMPON/A
PORMCU|0F P112
PORMCU|0F P129
PORMCU|0F P113
PORMCU|0F P149
PORMCU|0F P126
5
U
N
0
A
Y
k
5
7
0
A
Y
15kC
PACk
15kC
PACk
15kC
PACk
15kC
PACk
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
M0N0AY LC5
WKB
THlCH-HlCHT
0XIUMP
TRXHAM5TRlNC
RlDC
TRXPl5T0L
5UAT
WALklNC
LUNC
5PLlT
5UAT
TRXIUMP
5UAT

SF1S 3 RFPS 30 ALT 5lD 1FMPO50X0
PORMCU|0F P111
PORMCU|0F P144
PORMCU|0F P131
PORMCU|0F P129
PORMCU|0F P128
PORMCU|0F P133
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
B4 / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
WKB
PULL-UP
TRXFLY
PR55-UP
NCH DlP
TRX
lNVRTD R0W
TRX
lCP5 CURL
01
04
02
05
03
06
PORMCU|0F P114
PORMCU|0F P135
PORMCU|0F P118
PORMCU|0F PJ24
PORMCU|0F P134
PORMCU|0F P137
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
W
0
N
5
0
A
Y
k
5
7
0
A
Y
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
TRXkN5
T0CH5T
TRX
PLANk5AW
TRXPlk
5lT-UP
TRX
5UPRMAN
DRAC0N
L0WR
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 10 1FMPON/A
RFPS 3-5 1FMPON/A
PORMCU|0F P141
PORMCU|0F P139
PORMCU|0F P143
PORMCU|0F P122
PORMCU|0F P138
PORMCU|0F P148
RPAT
ClRCUlT
3X
B6 / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
WKB
CHlN-UP
TRXTRlCP5
XTN5l0N
DlP
DlAM0ND
PR55-UP
TRX
lCP5 CURL
TRXHAND5TAND
5H0ULDR PR55
01
04
02
05
03
06
PORMCU|0F P115
PORMCU|0F P140
PORMCU|0F P123
PORMCU|0F P120
PORMCU|0F P137
PORMCU|0F P142
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
W
0
k
K
0
U
7
5
RPAT TH ClRCUlT TWlC WlTH0UT R5TlNC
5TP-UP
WALklNC LUNC
WlTH ACkPACk
5lD
5TP-UP
HlLL/5TAlR RUN
FR0NT
5UAT
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 40 1FMPON/A
RFPS 30 1FMPON/A
PORMCU|0F P112
PORMCU|0F P130
PORMCU|0F P113
PORMCU|0F P149
PORMCU|0F P126
5A7Uk0AY FlNl5Hk
5
U
N
0
A
Y
k
5
7
0
A
Y
20kC
PACk
20kC
PACk
20kC
PACk
20kC
PACk
BB / M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK9
THlCH-HlCHT
0XIUMP
01
PORMCU|0F P
TRl-5T 3 (A0V)
TRl-5T 2 (A0V)
TRl-5T 1 (A0V)
1 5l55Y 5UAT (F0RMCUlD P127)
2 5lNCL-LC CLUT RlDC (F0RMCUlD P145)
FR0NT 5UAT
02
PORMCU|0F P
TRX
IUMP 5UAT
03
PORMCU|0F P
HANClNC
LC RAl5
01
PORMCU|0F P
TRX
Pl5T0L 5UAT
01
PORMCU|0F P
TRXPlk
02
PORMCU|0F P
TRX
CURT5Y 5UAT
02
PORMCU|0F P
A5
R0LL-0UT
03
PORMCU|0F P
5PLlT
5UAT
03
PORMCU|0F P
M0N0AY LC5 AN0 C0k
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
TRl-5T 3 (A0V) D0 2 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
02
RFPS 10 1FMPO4010
PORMCU|0F P126
TRX
IUMP 5UAT
03
RFPS 30 1FMPON/A
PORMCU|0F P133
HANClNC
LC RAl5
01
RFPS 10 1FMPO3010
PORMCU|0F P116
TRX
Pl5T0L 5UAT
RFPS 10 ACH 5lD 1FMPO3010
01
PORMCU|0F P131
TRXPlk
02
RFPS 10 1FMPO3010
PORMCU|0F P143
TRX
CURT5Y 5UAT
02
PORMCU|0F P132
A5
R0LL-0UT
03
RFPS 10 1FMPO3010
PORMCU|0F P147
5PLlT
5UAT
03
RFPS 10 ACH LC 1FMPO3010
PORMCU|0F P128
10kC
PACk
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P123
TABATAlsee p23}
1 NCH DlP (F0RMCUlD P124)
2 TRXlCP5 CURL (F0RMCUlD P137)
PR55-UP
02
RFPS 10 1FMPO4110
PORMCU|0F P118
TRXFLY
03
RFPS 10 1FMPO3010
PORMCU|0F P135
PULL-UP
01
RFPS 10 1FMPO4010
PORMCU|0F P114
TRX
lNVRTD R0W
02
RFPS 10 1FMPO4010
PORMCU|0F P134
CHlN-UP
03
RFPS 10 1FMPO3010
PORMCU|0F P115
W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK9
5PRlNT
0|S1ANCF 20m
lNTRVAL ClRCUlT (A0V) D0 10 5T5 0F TH ClRCUlT WlTH0UT R5TlNC TWN M0V5 0R 5T5
I0C
0|S1ANCF 20m
7HUk50AY lN7kVAL5
PORMCU|0F P149 PORMCU|0F N/A
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
DlP
RFPS 10 1FMPO2010
PORMCU|0F P123
5UPR5T 1 (A0V) D0 10 5T5 WlTH0UT R5T TWN M0V5 AND WlTH 60-905C R5T TWN 5T5
CHlN-UP
RFPS 10 1FMPO2010
PORMCU|0F P115
Fkl0AY UPPk B00Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK9
5A7Uk0AY PYkAMl0
TRX
IUMP 5UAT
RFPS PYRAMlD (5 L0W) 1FMPON/A

PORMCU|0F P133
PYRAMlD D0 50 RP5 0F ACH, THN 40, 30 AND 50 0N T0 10. D010 ACAlNAND W0RkACk UP T0 50
WALklNC
LUNC

PORMCU|0F P129
5
U
N
0
A
Y
k
5
7
0
A
Y
W
0
k
K
0
U
7
5
THlCH-HlCHT
0XIUMP
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
2 5lNCL-LC CLUT RlDC WlTH 10kC PACk0NHlP5 (P145)
TRX
IUMP 5UAT
02
RFPS 10 1FMPON/A
PORMCU|0F P133
FR0NT 5UAT
03
RFPS 30 1FMPO4010
PORMCU|0F P126
HANClNC
LC RAl5
01
RFPS 10 1FMPO3010
PORMCU|0F P116
TRX
Pl5T0L 5UAT
01
PORMCU|0F P131
A5
R0LL-0UT
02
RFPS 10 1FMPO3010
PORMCU|0F P147
TRX
CURT5Y 5UAT
02
PORMCU|0F P132
DRAC0N
L0WR
03
RFPS 5 1FMPO3010
PORMCU|0F P148
5PLlT
5UAT
03
RFPS 10, 6, 4 RFS1 10sec 1FMPO3010
PORMCU|0F P128
M0N0AY LC5 AN0 C0k
WK10
10kC
PACk
D0ALL
RP5 0N
0N LC,
THN5WAP
LC5
W
0
k
K
0
U
7
5
NCH DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P124
TABATAlsee p23}
1 TRXTRlCP5 XTN5l0N(F0RMCUlD P140)
PR55-UP
02
RFPS 10 1FMPO4110
PORMCU|0F P118
TRX
FLY
03
PORMCU|0F P135
PULL-UP
01
RFPS 10 1FMPO4010
PORMCU|0F P114
TRX
lNVRTD R0W
02
RFPS 10 1FMPO4010
PORMCU|0F P134
CHlN-UP
03
PORMCU|0F P115
7U50AY UPPk B00Y
WK10
W
0
N
5
0
A
Y
k
5
7
0
A
Y
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5
5PRlNT
0|S1ANCF 30m
I0C
0|S1ANCF 30m
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
WK10
Fkl0AY UPPk B00Y
DlP
RFPS 10 1FMPO3010
PORMCU|0F P123
CHlN-UP
RFPS 10 1FMPO3010
PORMCU|0F P115
W
0
k
K
0
U
7
5
5A7Uk0AY LC5
TRX
IUMP 5UAT

PORMCU|0F P133
PYRAMlD D0 50 RP5 0F ACH, THN 40, 30 AND 50 0N D0WNT0 10. D010 ACAlNAND W0RkACk UP T0 50
WALklNC
LUNC

PORMCU|0F P129
5
U
N
0
A
Y
k
5
7
0
A
Y
W
0
k
K
0
U
7
5
M0N0AY LC5 AN0 C0k
WK11
THlCH-HlCHT
0XIUMP
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
TRX
IUMP 5UAT
02
RFPS20, 15, 10RFS1 10sec 1FMPON/A
PORMCU|0F P133
FR0NT 5UAT
03
PORMCU|0F P126
DRAC0N
L0WR
01
RFPS 5 1FMPO3010
PORMCU|0F P148
TRX
Pl5T0L 5UAT
01
PORMCU|0F P131
HANClNC
LC RAl5
02
PORMCU|0F P116
TRX
CURT5Y 5UAT
02
RFPS10, 6, 4/5RFS110sec1FMPO4010
PORMCU|0F P132
A5
R0LL-0UT
03
PORMCU|0F P147
5PLlT
5UAT
03
PORMCU|0F P128
10kC
PACk
D0ALL
RP5 0N
0N LC,
THN5WAP
LC5
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P123
TABATAlsee p23}
PR55-UP
02
PORMCU|0F P118
TRXFLY
03
PORMCU|0F P135
PULL-UP
01
RFPS 10 1FMPO4010
PORMCU|0F P114
CHlN-UP
02
PORMCU|0F P115
TRX
lNVRTD R0W
03
PORMCU|0F P134
W
0
N
5
0
A
Y
k
5
7
0
A
Y
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5
WK11
5PRlNT
0|S1ANCF 40m
I0C
0|S1ANCF 40m
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
DlP
RFPS 10 1FMPO4010
PORMCU|0F P123
CHlN-UP
RFPS 10 1FMPO4010
PORMCU|0F P115
M|L|1ARY P|1NFSS
W
0
k
K
0
U
7
5
5A7Uk0AY LC5
WK11
TRX
IUMP 5UAT

PORMCU|0F P133
PYRAMlD D0 50 RP5 0F ACH, THN 40, 30 AND 50 0N T0 10. D010 ACAlNAND W0RkACk UP T0 50
WALklNC
LUNC

5
U
N
0
A
Y
k
5
7
0
A
Y
10kC
PACk
PORMCU|0F P129
W
0
k
K
0
U
7
5
M0N0AY LC5 AN0 C0k
WK12
THlCH-HlCHT
0XIUMP
01
RFPS 5 1FMPON/A
PORMCU|0F P111
TABATAlsee p23}
TRX
IUMP 5UAT
02
RFPS20, 15, 10 RFS1 10sec 1FMPON/A
PORMCU|0F P133
FR0NT 5UAT
03
PORMCU|0F P126
DRAC0N
L0WR
01
PORMCU|0F P148
TRX
Pl5T0L 5UAT
RFPS 10-15 ACH 5lD 1FMPO5010
01
PORMCU|0F P131
HANClNC
LC RAl5
02
PORMCU|0F P116
TRX
CURT5Y 5UAT
02
PORMCU|0F P132
A5
R0LL-0UT
03
PORMCU|0F P147
5PLlT
5UAT
03
PORMCU|0F P128
10kC
PACk
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
D0ALL
RP5 0N
0N LC,
THN5WAP
LC5
W
0
k
K
0
U
7
5
7U50AY UPPk B00Y
WK12
DlP
01
RFPS 10-15 1FMPO5010
PORMCU|0F P123
TABATAlsee p23}
PR55-UP
02
PORMCU|0F P118
TRXFLY
03
PORMCU|0F P135
PULL-UP
01
PORMCU|0F P114
CHlN-UP
02
PORMCU|0F P115
TRX
lNVRTD R0W
03
PORMCU|0F P134
W
0
N
5
0
A
Y
k
5
7
0
A
Y
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
LA5T 5T
R5T/
PAU5
5T5 X2 T0
FAlLUR
mnsfltnss.cc.uk /
W
0
k
K
0
U
7
5
7HUk50AY lN7kVAL5
5PRlNT
0|S1ANCF 50m
I0C
0|S1ANCF 50m
W
0
k
K
0
U
7
5
Fkl0AY UPPk B00Y
WK12
DlP
01
RFPS 10 1FMPO4010
PORMCU|0F P123
CHlN-UP
02
RFPS 10 1FMPO4010
PORMCU|0F P115
TABATAlsee p23}
1 PR55-UP (F0RMCUlD P118)
2 TRXlNVRTD R0W(F0RMCUlD P134)
W
0
k
K
0
U
7
5
5A7Uk0AY LC5
TRX
IUMP 5UAT

PORMCU|0F P133
PYRAMlD D0 50 RP5 0F ACH, THN 40, 30 AND 50 0N D0WNT0 10. D010 ACAlNAND W0RkACk UP T0 50
WALklNC LUNC

PORMCU|0F P130
5
U
N
0
A
Y
k
5
7
0
A
Y
15kC
PACk
her
,
s lltress ls re lerer jast s msstlre - lt
,
s rew s.sllslle ss sr lrtersttl.e lssae
er lPsJ, lPlere, KlrJle llre srJ krJrelJ srJ \lrJews Je.ltes. Lstl eJltler ls fall
ef etjert sJ.lte er lew te lallJ mastle, sleJ leJ, fst srJ lmjre.e ,ear sjertlr
jerfermsrte, srJ rew tlst temes slerslJe rest lrtersttl.e festares lrtlaJlr
.lJee tertert srJ tle sllllt, te ss.e srJ stere ,ear fs.earlte werkeats.
Cet the nteructve ssue ej
8earch fcr Heu
,
s lltuess uK uaatlue cu ycur aevlce aua acwulcaa the a tcaayl
Te make
regress and
ave|d |njury,
yeu have
te get the
meves r|ght.
Here's hew
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
kN-HlCHT 0XIUMP k

5tand |n front of a knee-h|gh box w|th
your feet shou|der-w|dth apart.
!ump up onto the box, |and|ng
as soft|y as poss|b|e w|th both
your feet on top of the box.
Pause, then step back down to the start.
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
THlCH-HlCHT 0XIUMP T

5tand |n front of a th|gh-h|gh box w|th
your feet shou|der-w|dth apart.
!ump up onto the box, |and|ng as
soft|y as poss|b|e w|th both of
your feet on top of the box.
Pause, then step down back to the start.
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand fac|ng a bench or box and p|ace
one foot on |t. Lnsure that you p|ace your
who|e foot on the bench.
Push up so both feet are on the bench.
5tep down w|th the f|rst |eg and then the
second to return to the start|ng pos|t|on.
Comp|ete a|| the reps w|th the same
|eg f|rst, then sw|tch so that you step up
w|th the other |eg f|rst.

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
5tand s|de-on to a bench or box and p|ace
one foot on |t. Lnsure you |eave enough
roomfor the other foot.
Push up so both feet are on the bench.
5tep down w|th the second |eg and then
the f|rst to return to the start pos|t|on.
Comp|ete a|| the reps w|th the same |eg
f|rst, then turn round and sw|tch so that
you step up w|th the other |eg f|rst.
5lD 5TP-UP 5

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d the bar w|th an overhand gr|p,
pa|ms fac|ng away fromyou, hands
shou|der-w|dth apart and w|th your
body |n a dead hang.
keep|ng your core t|ght, pu|| up unt|| your
ch|n |s above the bar.
Pause, then |ower yourse|f back to a dead
hang under contro|.

mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
Ho|d the bar w|th an underhand gr|p,
pa|ms fac|ng towards you, hands
shou|der-w|dth apart and w|th your
body |n a dead hang.
keep|ng your core t|ght, pu|| up unt|| your
ch|n |s above the bar.
Pause, then |ower yourse|f back to a dead
hang under contro|.

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Hang froma bar us|ng an overhand gr|p
w|th your hands s||ght|y w|der than
shou|der-w|dth apart.
Ra|se your |egs unt|| your knees are at
|east |eve| w|th your h|ps.
Return your |egs to the start under contro|.
HANClNC LC RAl5 H

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Hang fromthe bar w|th your arms just
w|der than shou|der-w|dth apart and your
pa|ms fac|ng forwards.
Pu|| your knees up |nto a d|agona| tuck
to one s|de.
Lower s|ow|y and avo|d sw|ng|ng.
Repeat to the other s|de.
HANClNC TWl5TlNC kN RAl5 H

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tart w|th your hands shou|der-w|dth
apart and your body comp|ete|y stra|ght
fromhee|s to shou|ders.
|ower yourse|f unt|| your chest a|most
touches the f|oor.
Pause, then return to the start pos|t|on by
press|ng down through your hands and
stra|ghten|ng your arms.

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
5tart w|th your hands tw|ce shou|der-
w|dth apart and your body stra|ght from
hee|s to shou|ders.
Lower your chest to jsut above the f|oor. Pause, then return to start pos|t|on by
WlD-ARMPR55-UP W
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Cet |nto a press-up pos|t|on and p|ace
your hands c|ose together so your |ndex
f|ngers and thumbs forma d|amond.
W|th your body comp|ete|y stra|ght from
hee|s to shou|ders, |ower your chest to
just above the f|oor.
Pause, then return to the start pos|t|on by
DlAM0ND PR55-UP D
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Cet |nto a press-up pos|t|on w|th your
hands just w|der than shou|der-w|dth
apart and your body |n a stra|ght ||ne.
Lower yourse|f to the bottomphase,
pu|||ng one knee up and out to the s|de so
that |t a|most touches your e|bow.
Repeat to the other s|de.
5PlDR-MANPR55-UP 5
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
L|e on the ground w|th your head and feet
f|at on the f|oor, your |egs bent and your
hands at your temp|es.
Use your core to ra|se your
torso fromthe ground unt|| your
e|bows touch your knees.
Lower back to the start pos|t|on.

mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
5tart w|th your arms stra|ght and your
shou|ders d|rect|y above your hands,
keep|ng your h|ps stra|ght.
Bend your |egs, cross your ank|es
beh|nd you and |ower your body
unt|| your e|bows are at 90`.
Push your body back up unt|| your arms
are stra|ght.

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
P|ace your hands on the edge of a bench
or box. 5tra|ghten your arms and pos|t|on
hee|s away fromyou w|th |egs stra|ght.
Lower your body under contro| by bend|ng
your arms unt|| your e|bows are at 90`.
Ra|se your body back to the start by
push|ng through your hands.

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
5tand w|th your feet shou|der-w|dth apart
and your arms across your chest.
5quat by bend|ng your knees forward.
keep your back stra|ght and your knees
po|nt|ng |n the same d|rect|on as your feet.
Lower unt|| your th|ghs are at |east
hor|zonta|, then return to the start
by push|ng through your hee|s and
stra|ghten|ng your |egs.
0DYWlCHT 5UAT

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand w|th your feet just w|der than
shou|der-w|dth apart crad||ng a backpack
|n your arms.
5quat by bend|ng your knees forward,
keep|ng your back stra|ght and your knees
po|nt|ng |n the same d|rect|on as your feet.
Lower unt|| your th|ghs are at |east
hor|zonta|, then return to the start
by push|ng through your hee|s and
stra|ghten|ng your |egs.
FR0NT 5UAT F

mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
5tand w|th your feet shou|der-w|dth apart,
ho|d|ng a bar or support w|th one arm.
keep|ng your h|ps and wa|st stra|ght,
bend your knees and a||owyour
body to fa|| s|ow|y backwards as
your knees come forward.
A||owyour hee|s to r|se from
the f|oor and |ower yourse|f unt||
there's a bend of at |east 90` |n your
knees. 1hen return to the start.

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand w|th the toes of one foot on a box,
bench or post about a metre beh|nd you.
keep your body upr|ght and core t|ght.
5quat down on your front |eg unt|| your
rear knee |s around 3cmfromthe f|oor.
Pause, then dr|ve through your front |eg to
return to the top pos|t|on.
Comp|ete a|| your reps on one s|de and
then repeat on the oppos|te |eg.

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Proma stand|ng pos|t|on, take a |arge step
forward and squat down on your front |eg,
keep|ng your body upr|ght and tak|ng your
rear knee to just above the f|oor.
Push through your front |eg and |et your
rear |eg step through. At the bottomof the
move, don't |et your front knee go ahead
of your front foot.
Repeat the move w|th the oppos|te |eg.
WALklNC LUNC W

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
5tand wear|ng a backpack conta|n|ng the
we|ght spec|f|ed |n the workout.
1ake a |arge step forward and squat
down on your front |eg, keep|ng your
body upr|ght and tak|ng your rear knee
to just above the f|oor.
Push through your front |eg and |et your
rear |eg step through.
Repeat the move on the oppos|te |eg.
WALklNC LUNC WlTH ACkPACk W

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Ho|d|ng the 1RX straps w|th your arms
s||ght|y bent, stand on one |eg, ho|d|ng
the other s||ght|y forward.
5quat down on your stand|ng |eg, a||ow|ng
the other |eg to r|se wh||e keep|ng |t
a|most stra|ghtI so that |t's para||e| w|th
the f|oor at the |owest po|nt of the squat.
0r|ve through the foot of the stand|ng |eg
to return to the start pos|t|on.
TRXPl5T0L 5UAT T

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d|ng the 1RX straps w|th your arms
s||ght|y bent, stand on one |eg w|th the
other |eg s||ght|y beh|nd you, tucked under
your backs|de.
5quat down on your stand|ng |eg, ||ft|ng
your oppos|te foot so that the |ower ha|f of
the |eg |s para||e| to the f|oor at the |owest
po|nt of the squat.
0r|ve down through the foot of your
stand|ng |eg to return to the start pos|t|on.
TRXCURT5Y 5UAT T

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Ho|d|ng the hand|es of the 1RX w|th your
e|bows very s||ght|y bent and your feet
shou|der w|dth apart, squat down unt||
your knees are at |east 90`.
Lxp|ode |nto a jump as h|gh as poss|b|e. As your feet return to the f|oor, soften
your knees and |ower under contro| |nto a
squat, then repeat.
TRXIUMP 5UAT T

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d the 1RX taut |n front of you, w|th
stra|ght arms and feet shou|der-w|dth
apart, then step your feet forward unt||
your body |s around 45` to the f|oor.
Pu|| your body up powerfu||y unt|| the
hand|es are to e|ther s|de of your chest
and your arms are bent.
Pause, then |ower yourse|f under contro|,
keep|ng your body stra|ght and your feet
|n the same pos|t|on throughout the move.
TRXlNVRTD R0W T

mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
5tand w|th your feet shou|der-w|dth apart
and the 1RX hand|es he|d out ahead of
you just w|der than shou|der-w|dth apart.
Lower your body towards the f|oor by
push|ng your arms forward.
keep|ng your body |n a stra|ght ||ne, push
the 1RX hand|es out unt|| your arms are |n
||ne w|th your shou|ders.
0rawyour arms |n to return to the start.

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Cet |nto the same start pos|t|on
as you wou|d for the 1RX
|nverted rowsee pJ34I.
keep|ng your arms s||ght|y bent, perform
a reverse f|ye to pu|| your body upwards,
ensur|ng that your core |s t|ght and your
body rema|ns stra|ght.
Dnce your arms are at about 20` to your
body, |ower s|ow|y back to the start.
TRXRVR5 FLY T

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
5tand w|th your feet shou|der-w|dth apart,
ho|d|ng the 1RX hand|es |n front of you
w|th pa|ms fac|ng up and your hands a|so
shou|der-w|dth apart.
Lean back so that you're on your hee|s
s||ght|y, keep|ng your body stra|ght from
head to hee|s.
Pu|| your hands towards your face by
bend|ng your arms. When your forearms
are para||e| to the f|oor, return to the start.
TRXlCP5 CURL T

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d 1RX hand|es w|th an overhand gr|p,
feet shou|der-w|dth apart. Lxtend your
arms and |ean forward unt|| your body |s
at 45` to the f|oor.
Promth|s pos|t|on, ra|se your arms, gett|ng
your body as c|ose to the f|oor as you can.
keep your arms and body stra|ght.
Return the start pos|t|on by pu|||ng your
arms back down.
TRX5UPRMAN T

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
W|th your feet |n the 1RX st|rrups, get |nto
the p|ank pos|t|on.
keep|ng your hee|s, knees, h|ps and
shou|ders |n ||ne, stra|ghten your arms
unt|| your nose |s |eve| w|th your e|bows
and dr|ve your feet backwards.
Return to the start pos|t|on under contro|,
keep|ng your body stra|ght.
TRXPLANk5AW T
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Ho|d the 1RX hand|es w|th your body
|ean|ng forward, your e|bows bent and
your upper arms para||e| w|th the f|oor.
Push your body up by extend|ng your
arms, keep|ng your body stra|ght.
Lower yourse|f back to the start pos|t|on
by bend|ng your arms, keep|ng your upper
arms para||e| w|th the f|oor.
TRXTRlCP5 XTN5l0N T

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
W|th your feet |n the 1RX st|rrups, get
|nto a press-up pos|t|on w|th your hee|s,
knees, h|ps and shou|ders |n ||ne.
keep|ng your shou|ders over your hands
not |n front of themI, pu|| your knees |n
to your chest.
Pause, then extend your |egs to return to
the start pos|t|on.
TRXkN5 T0CH5T T
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
Cet |nto a press-up pos|t|on w|th your
feet |n the 1RX st|rrups. Wa|k your hands
backwards to ra|se your feet as h|gh as
you can - the goa| be|ng a handstand.
|n a handstand pos|t|on, |ower your head
unt|| |t's about J0cmfromthe ground by
bend|ng your arms. keep your core t|ght.
Push through your hands to return to the
start. You need to keep tens|on |n the 1RX
throughout to ma|nta|n the handstand.
TRXHAND5TAND 5H0ULDR PR55 T

mnsfltnss.cc.uk
F
0
k
M
C
U
l
0
5
W|th your feet |n the 1RX
st|rrups, get |nto a press-up
pos|t|on w|th your hee|s, knees,
h|ps and shou|ders |n ||ne.
keep|ng your shou|ders
over your hands not |n
front of themI, ra|se your
backs|de towards the sky,
keep|ng your |egs stra|ght.
Dnce you are |n a t|ght
|nverted V pos|t|on, |ower
back to the start.

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
L|e on your back on the f|oor w|th your
hee|s |n the 1RX st|rrups. 1hen ||ft your
h|ps so they're |n ||ne w|th your shou|ders
and knees.
Push your h|ps up and bend your knees to
forma br|dge shape.
Pause for a second, then
return to the start.
TRXHAM5TRlNC RlDC T
mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
L|e on your back on the ground w|th
your arms crossed over your chest.
L|ft one |eg and bend the other so
that your foot |s f|at on f|oor.
Ra|se your body by push|ng down through
the bent |eg and ||ft|ng your h|ps, keep|ng
your extended |eg stra|ght.
Lower under contro| to return to the start.
Comp|ete a|| the reps on one s|de before
sw|tch|ng to the oppos|te s|de.
5lNCL-LC CLUT RlDC 5

M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
L|e on your back w|th your arms and |egs
stretched out.
Use your core musc|es to br|ng your arms
and |egs together above you.
Dnce they've touched, |ower s|ow|y back
to the start pos|t|on.

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
knee| on the f|oor ho|d|ng the hand|es of
an abs whee| w|th an overhand gr|p. Lean
over the whee| w|th your arms extended
and your knees, h|ps and shou|ders |n ||ne.
W|th your arms stra|ght, ro|| the whee| out
as far as poss|b|e, |ower|ng your body.
W|thout |ett|ng your upper body touch the
f|oor, ra|se aga|n by f|ex|ng your h|ps and
pu|||ng your arms back to the start.
A5 R0LL-0UT A
M|L|1ARY P|1NFSS
F
0
k
M
C
U
l
0
5
F0kMCUl05
L|e on the f|oor w|th your head just |n front
of a pu||-up bar post. Cr|p the post beh|nd
your head w|th both hands.
1ense your core and ||ft your |egs so they
po|nt up and on|y your upper back and
head are on the f|oor.
Lower your feet s|ow|y back to the
ground, keep|ng your body stra|ght.
DRAC0NL0WR D

mnsfltnss.cc.uk /
F
0
k
M
C
U
l
0
5
Run up sta|rs, be|ng carefu| not to tr|p. |f you're exerc|s|ng outs|de,
do h||| runs |nstead.
HlLL/5TAlR RUN H

SPFC|AL PORCFS P|1NFSS
Yeur tra|n|ng w|ll be
fer neth|ng |f yeu den't
eat the r|ght feed te
fuel yeur bedy. Here's
hewyeu de that
N
utr|t|en |s erhas the
mest |mertant facter |n
transferm|ng yeur bedy
because when dene reerly
|t creates metabel|c t|ssue
(muscle) and reduces bedy fat.
Lewer|ng yeur bedy fat reveals
the muscle beneath se that yeu
start te leek leaner and mere
'r|ed'. Meanwh|le, creat|ng
mere metabel|c t|ssue net enly
means there's mere te see but
alse means there's mere demands
fer caler|es, wh|ch eats |nte bedy
fat steres, mak|ng yeu leaner st|ll.
Fatlng rlght mans ccnsumlng
adquat prctln. Fatlng 20g
vry thr hcurs p|us 30-50g
aftr xrcls ls lda|. Studls
shcwthat dclng thls lncrass
musc| bul|dlng by 40-50.
Ycu a|sc nd tc at mlnlma|
carbchydrats mcst cf th tlm
whl| nsurlng that ycu tak ln
adquat carbs at th rlght tlm tc
fu| lntns ssslcns. 1hls rqulrs
carfu| p|annlng bcaus th bcdy
stcrs xcss carbchydrat as fat.
Plna||y, mak sur vgtab|s
such as cau|lf|cwr, pak chcl, brcccc|l,
splnach, ka| and cabbag fcrma |arg
part cf ycur dal|y dlt, bcaus thy
hav a|| th vltamlns and mlnra|s
ycu nd tc mak th bcdy functlcn
ccrrct|y. Add scm gccd fats frcmcl|y
flsh and ycu hav a prtty gccd dlt.
|n th fcrcs, fccd lsn't ra||y a
ccncrn bycnd just gttlng lt 'dcwn
ycur nck'. Pccd ls fu| - lt's as
slmp| as that. Ycu nd tc at a |ct
and whnvr ycu can bcaus ycu
nvr kncwwhn lt mlght b ycur
|ast ma| fcr a whl|. Fach cf a
Marln's thr dal|y ma|s has a
dcnt prcpcrtlcn cf prctln, a |ct cf
carbs (fcr fu|l and p|nty cf fats.
Ratlcn packs ar usd cn
cpratlcns, wlth frsh ratlcns such
as frult, vgtab|s and brad
prcvldd whn aval|ab|. Othrwls
bcl|-ln-th-bag cr frz-drld
ratlcns ar th crdr cf th day. 1h
cn|y ccnsldratlcn whn atlng
ratlcns ls tc at a|| cf lt. |t lsn't
unusua| fcr sc|dlrs tc |cs musc|
whn cn ratlcns fcr a |cng tlm.
What dcs that t|| us7 |f ycu dcn't
tak ln ncugh ca|crls and prctln,
ycur bcdy wl|| brak lts|f dcwn.
1h rlght dlt ls vn mcr lmpcrtant than th rlght tralnlng
prcgramm - ycu wcn't maxlmls ycur galns wlthcut lt
FUL Y0UR
TRAlNlNC
'Lewering yeur bedy fat reveals the
muscle beneath se that yeu start te
leek leaner and mere "ripped'
mnsfltnss.cc.uk

N
U
7
k
l
7
l
0
N
NU7kl7l0NA0VlC
at|ng the r|ght feeds |s

essent|al fer success |n
th|s tra|n|ng regramme.
Fer the best results, l weuld
suggest fellew|ng a carb-cycl|ng
reg|me. Altheugh th|s |sn't
semeth|ng yeu weuld de |n the
ferces, |t werks well w|th the
tye ef tra|n|ng we're de|ng.
Carb cyc|lng a||cws ycu tc
trlmbcdy fat whl| malntalnlng
a|| ycur hard-arnd musc|.
What's mcr, lt prvnts th
mtabc|lc and hcrmcna|
drawbacks that affct mcr
xtrm - yt mcr malnstram
- dltlng. Carb cyc|lng lnvc|vs
ccnsumlng dlffrnt |v|s cf
macrcnutrlns cn dlffrnt
days. Mcst lmpcrtant|y ycu hav
'hlgh-carb days' at crtaln pclnts - and
ths ar days ycu wl|| |arn tc |cv.
1hlnk cf lt thls way. fcr mcst cf th
tralnlng ycu'r |lk a ccmmandc ln th
fl|d cn ratlcns. But vry ncwand thn
ycu gt tc rturn tc camp and hlt th
ga||y (cantnl fcr scm 'blg ats'.
What ycu dc dpnds cn ycur
startlng bcdy fat prcntag, sc gt
ycurs masurd and tak lt frcmthr.
B00Y FAT 15% 0k M0k
|f ycur bcdy fat ls cvr J5-20, ycu
shcu|d hav twc hlgh-carb days
a mcnth. 1hls wl|| nsur that fcr
mcst cf th tlm ycu'r ln a ca|crl
dflclt. Pcr a|| but twc days a mcnth,
at a fat-|css dlt cf 22-26 ca|crls
pr kl|c cf bcdywlght, wlth 30
ccmlng frcmgccd fats (cl|y flsh,
ggs, nuts, avccadcl, 2.5g-3g pr
kl|c cf bcdywlght frcmprctln
and th rst frcmcarbchydrat
(lnc|udlng vgl. Fat thls way bcth
cn tralnlng and ncn-tralnlng days.
On cn cr twc days ach
mcnth, rals ycur ca|crl lntak
tc malntnanc |v|s cr hlghr.
34-36 ca|crls pr kl|c cf
bcdywlght. Kp th numbr cf
ca|crls frcmfats and prctln th
sam but lncras th |v| cf
carbs tc mak up th xcss. Carbs
lncras ycur |v|s cf |ptln - a ky
hcrmcn that |ts ycur braln kncw
whn ycu hav atn ncugh -
mcr ffctlv|y than fats cr prctln,
whlch ls why xcss ca|crls shcu|d
b mcst|y carbchydrat basd.
1h cn|y cthr ru| ls that ths
hlgh-carb days must a|sc b days
cn whlch ycu hav lntns tralnlng
ssslcns - a |g ssslcn, an lntrva|
(H||1l day cr a fu||-bcdy day.
B00Y FAT 10-15%
Ycu shcu|d hav cn blg carb day
vry wk. As wlth th prvlcus
xamp|, ycu shcu|d at 22-26
ca|crls pr kl|c cf bcdywlght cn
1hls tactlc wl|| h|p ycu gt a|| th nutrlnts ycu nd
at th rlght tlm tc fu| ycur bcdy transfcrmatlcn
CAR CYCLlNC
'Fer mest ef the training yeu're like a
cemmande en ratiens. But newand then
yeu return te camp and hit the galley'
T0
Tl
Cet the free MyF|tnessPal
a en yeur smarthene and leg
everyth|ng yeu eat. lt has a barcede
scanner and a huge database ef
nutr|t|enal |nfermat|en, and yeu
can adjust the ert|en s|ze fer
we|ghts and s|zes that aren't |n |t.
lt's the best teel l've feund fer
see|ng hewmuch carbehydrate
there |s |n an ale er sweet
etate, say.
mcst days, wlth ycur fccd ccmlng

frcmth sam ratlcs cf prctln,
fats and carbs. On ycur wk|y
hlgh-carb day (whlch shcu|d
cclncld wlth ycur |g cr lntrva|
tralnlng dayl, rals ycur ca|crl
lntak tc 34 pr kl|c cf bcdywlght,
wlth th lncras ccmlng
mcst|y frcmcarbchydrat.
B00Y FAT 0N0k 10%
|f ycu hav J0bcdy fat cr |ss,
ycu shcu|d hav a hlgh-carb day
twlc a wk, kplng vrythlng
|s th sam as ln th prvlcus
twc xamp|s. Agaln, tlm ycur
hlgh-carb days tc cclncld wlth
ycur mcst lntns tralnlng days,
such as |gs cr lntrva|s.
H0WT0 CALC0LAT
Y00k CAkB5
0cs thls scund ccmp|lcatd7
|t lsn't ra||y. Lt's tak th
xamp| cf a J00kg man.
N0kMAL TkAlNlN0 0AY
On a ncrma| tralnlng day h nds
26 ca|crls pr kl|c cf bcdywlght
J00 x 26 - 2,600 ca|crls ln tcta|
FAT5
30cf thls must ccm frcmfats
30cf 2,600 - 7B0 ca|crls
A ca|crl cf fat ls 9g, sc 660 - 9
- B6.7g cf gccd fats pr day
k0TlN
H nds 3g pr kl|c cf bcdywlght
3 x J00 - 300g cf prctln
1rat 2.5g pr kl|c as a mlnlmum, sc
thls ccu|d b 250g lf ncssary.
CAkB0HY0kAT
Sc far th J00kg man has.
B6.7g fat - 7B0 ca|crls
300g cf prctln (4g pr
ca|crll - J,200 ca|crls
J,200 - 7B0 - J,9B0 ca|crls
0al|y lntak 2,600 - J,9B0 - 620
Carbs, |lk prctln, ar 4g pr
ca|crl, sc 620 - 4 - J55g carbs
Hl0H-CAkB 0AY
On a hlgh-carb day hls ca|crl nds
lncras tc 34 pr kl|c cf bcdywlght
J00 x 34 - 3,400 ca|crls
7B0 ca|crls fat - J,200 ca|crls prctln
stays th sam at J,9B0 ca|crls
3,400 - J,9B0 - J,420 ca|crls carbs
J,420 - 4 - 355g carbs
'Carbs increase yeur levels ef leptin -
a key hermene that lets yeur brain
knewwhen yeu have eaten eneugh'
10
k0L5 T0 F0LL0W
WHN ATlN0 F0k
FAT L055 AN0M05CL
1
e cens|stent.
2
Dr|nk lets
ef water.
3
at rete|n every
three heurs.
4
at lets
ef vegetables.
5
at a |ece ef fru|t after
tra|n|ng te refuel the muscles.
6
Pr|er|t|se vegetables
ever fru|t.
7
Pr|er|t|se berr|es
ever ether fru|t.
8
5ave 'bad' feeds fer
h|gh carb days.
9
at 'bad' feeds stra|ght after
tra|n|ng en h|gh carb days.
10
Cheese carbs such as
whelegra|n basmat| r|ce,
eatmeal, ceusceus, sweet etate,
r|ce cakes, Ryv|ta and eatcakes.
N
U
7
k
l
7
l
0
N
MAL PLAN
0630 k-BkAKFA5T
50LMNT5
Prctln shak (20-40g whyl
Vltamln 0
Plsh cl|
Mu|tlvltamln
0730 BkAKFA5T
Hamburgrs (hcm-mad,
lf pcsslb|, wlth chl||ls and
sascnlng grcund lnl
Scramb|d ggs
Splnach
1000 Ml0-M0kNlN0
5NACK
Chlckn brast
C|ry stlcks
J00panut cr cthr nut buttr
1300 L0NCH
Sa|mcn
Ka|
Avccadc
1600 Ml0-AFTkN00N
5NACK
Ccttag chs
Rlc caks
k-W0kK00T 5M00THl
Handfu| cf strawbrrls
avccadc
50g splnach
J0g hcny
20g why prctln
5g cratln
Watr tc tast
00klN0 W0kK00T
Watr
05T-W0kK00T 5HAK
30g why
20g casln
5g cratln
J banana
2000 0lNNk
ulnca
1una
Brcccc|l
Cau|lf|cwr
Mlxd bans cr pu|ss
Chl||ls
2200
Casln shak
Handfu| cf a|mcnds and b|ackbrrls
2300 50LMNT
ZMA cr magnslumspray (a
supp|mnt bcught ln spray fcrm
that ycu app|y bhlnd th knsl
5AML MAL LAN 1
N0kMAL CAkB 0AY
mnsfltnss.cc.uk

N
U
7
k
l
7
l
0
N
MAL PLAN
0630 k-BkAKFA5T
50LMNT5
Prctln shak (20-40g whyl
Vltamln 0
Plsh cl|
Mu|tlvltamln
Watr
0730 BkAKFA5T
Pcrrldg (mad wlth
watrl wlth 20-40g why,
strawbrrls and raspbrrls
1000 Ml0-M0kNlN0
5NACK
Swt pctatc chlps
1urky strlps
Brcccc|l and cau|lf|cwr f|crts
Hummus cr guacamc| dlp
1300 L0NCH
Sa|mcn
Basmatl rlc
Splnach
1600 Ml0-AFTkN00N
5NACK
Ccttag chs
J00panut buttr
Rlc caks
k-W0kK00T 5HAK
20g why
5g cratln
00klN0 W0kK00T
Watr
05T-W0kK00T 5HAK
30g why
20g casln
5g cratln
J banana
2000 0lNNk
1urky mlnc chl||l
2 swt pctatcs, mashd
Kldny bans, pas
and grn bans
2200
Pcrrldg and casln wlth b|ubrrls
2300 50LMNT
ZMA cr magnslumspray
5AML MAL LAN 2
Hl0H-CAkB 0AY
mnsfltnss.cc.uk

N
U
7
k
l
7
l
0
N
F000 0P7l0N5
Nct sur whlch fccds ccunt as whlch typ cf
macrcnutrlnt7 Hr's cur guld
k0TlN
Chlckn brast
Chlckn thlghs (wlth skln cn
cnc cr twlc pr wkl
1urky brast
1urky mlnc
Lan bf mlnc
Stak
Lan gammcn
Lan ham
Lan pcrk
1una
Sa|mcn
Mackr|
Sardlns
1rcut
Haddcck
Ccd
Pc||cck
Prawns
Crab
Fggs
0AlkY
Crk ycgurt
Ccttag chs
Whc| ml|k (mcr nutrltlcus than
sklmmd cr sml-sklmmdl
k0TlN 50LMNT5
Why prctln lsc|at
(ccncntrat lf cn a budgtl
Casln prctln
Scya/gg/hmp/pa
prctln (lf vgtarlanl
0THk 50LMNT5
Mu|tlvltamln
Vltamln 0
Omga 3 flsh cl|
ZMA cr magnslumspray
Cratln
CAkB0HY0kAT
Swt pctatcs
Pcrrldg/catma|
ulnca
!asmln rlc
Basmatl rlc
Ry crlspbrad
Rlc caks
P|aln pcpccrn
V0TABL5
Brcccc|l
Cau|lf|cwr
Pak chcl
Splnach
Ka|
Crn bans
Asparagus
Pas
Bruss|s sprcuts
Aubrgln
Ccurgtt
Squash
Stlr-fry bags
Mlxd grn sa|ad
Fk0lT
0cn't gc cvrbcard cn frult bcaus
lt's r|atlv|y hlgh ln sugar. Brrls
ar th bst fcrmtc at. |f ycu
want mcr vltamlns and mlnra|s,
vgtab|s ar cftn a bttr chclc.
B|ubrrls
Strawbrrls
Raspbrrls
B|ackbrrls
Chrrls
Craps
App|s
Bananas (pcst-wcrkcut
cn|y - thlr srctcnln can
mak ycu f| s|pyl
Pach
Par
Klwl frult
Plnapp|
FAT5
Ol|y flsh (sa|mcn, mackr|,
trcut, sardlns spcla||yl
Avccadc
Nuts and J00nut buttrs
(ncn wlth hydrcgnatd cl|sl
Ccccnut cl|
O|lv cl|
0alry
Plsh cl| capsu|s
50LMNT5
Peele get far tee wraed u |n sulements.
As the name |nd|cates, they're sulementary
te yeur d|et - they aren't the ma|n event and
can enly hel yeu ebta|n a geal. They can't de
the werk fer yeu. ln Reyal Mar|ne cemmande
recru|t tra|n|ng, the recru|ts aren't allewed te
take sulements, yet they st|ll manage te bu|ld
lets ef lean muscle. l'mnet say|ng sulements
are net valuable - l bel|eve they can be a great
asset - but a cemmande can't always take them
dur|ng eerat|ens, se |t's geed fer the bedy te
be able te rea|r and greww|theut them.
As fer wh|ch sulements te take dur|ng th|s
regramme, we want te retect current muscle
and ga|n mere. We alse want te lewer bedy fat
and ensure a streng |mmune systemand bed|ly
funct|ens. W|th that |n m|nd, here's what l adv|se.
1
WHY PR0TlN(|selate |f ess|ble fer fast d|gest|en).
0ne scee befere tra|n|ng and 1-1.5 scees after tra|n|ng
2
CA5lNPR0TlN(slewd|gest|ng)
0ne scee befere bed
3
0MCA3 Fl5H0lL
0ne tablet a day
4
MULTlVlTAMlN
0ne tablet a day
5
CRATlN
etween and ene scee after tra|n|ng (yeu can try |t
befere tra|n|ng tee te see |f |t |mreves yeur energy levels)
6
VlTAMlND
0ne tablet a day |n w|nter
7
ZMA0R MACN5lUM
0ne sray a day
0
T
A
5
5Tk0
N
0
, FA
5T
&
0
W
k
F0
L
A
5
A
k0
YA
L
M
A
k
lN
5
C0
M
M
A
N
0
0
L||te so|d|ers are among the f|ttest peop|e |n the
wor|d. 5pec|a| Porces Commandos such as the
Br|t|sh Roya| Mar|nes are put through |engthy and
arduous tra|n|ng to ensure they have the strength,
endurance and fort|tude to carry out d|ff|cu|t m|||tary
act|ons at a moment's not|ce.
1h|s programme, des|gned and demonstrated
by Roya| Mar|nes phys|ca| tra|n|ng |nstructor 5ean
Lerw|||, w||| cha||enge your body - us|ng a m|n|mum
of k|t - over J2 weeks to get you |n 5pec|a| Porces
shape. 0o these workouts and you'|| be r|pped,
strong and ready for anyth|ng.
www.magbooks.com
lN I2 wk8 808N lkt 80ll0 8t8N0th
5PClAL F0RC5
TRAlNlNC PLAN

Military Fitness Special Forces Training Plan - 2014 UK

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Military Fitness Special Forces Training Plan - 2014 UK

Uploaded by

Copyright:

Available Formats

C

pre-workoul has beeh Iormulaled lo deliver

Heavyweight has beeh Iormulaled lo deliver

1hs cc||ctlv va|us

'0se the right kit and eat

k00C B00Y FAT

substancs r|asd ln th bcdy

whn lt's nct cn|y accptab| but

ycu fcrc cut a fwmcr rps and

hav a p|an. As wlth a ccmmandc

thr spclflca||y (a|thcugh lt may

'eeple are individuals, se their

'lf yeu haven't get time

1H|S S1RF1CHFS 1HF A00UC1ORS

RA|SF YOUR PULSF BY RUNN|NC,

1H|S S1RF1CHFS 1HF UA0R|CFPS

PU1 HAN0S ONH|PS, L|P1 YOUR CHFS1

SL|0F ONF ARM0OWN YOUR BACK.

PLACF ONF ARMACROSS YOUR CHFS1. PULL CFN1LY

MAKF A C|RCLF W|1H YOUR ARMS

RFS1 ONF ANKLF ABOVF 1HF OPPOS|1F

PULL YOUR POO1 1OWAR0S YOUR BACKS|0F.

SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS 4 1FMPO3010

SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS 5 1FMPON/A

SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS 6 1FMPO3010

SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS 8 1FMPO3010

SF1S 3 RFPS T0FAlLUR 1FMPO3010

SF1S 3 RFPS 8-12 1FMPO4010

SF1S 3 RFPS 8-12 1FMPO4010

SF1S 3 RFPS 8 1FMPO3010

SF1S 3 RFPS 8-12 1FMPO4010

SF1S 3 RFPS T0FAlLUR 1FMPO4010

RFPS 8-12 1FMPON/A

SF1S 3 RFPS T0FAlLUR 1FMPO4010

SF1S 3 RFPS 5 1FMPON/A

RFPS 10-15 1FMPON/A

RFPS 20 ACH 5lD 1FMPON/A

SF1S 3 RFPS T0FAlLUR 1FMPO5010

RFPS 10-15 1FMPON/A

SF1S 3 RFPS T0FAlLUR 1FMPO5010

SF1S 3 RFPS 5 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

RFPS PYRAMlD (5 L0W) 1FMPON/A

154 / M|L|1ARY P|1NFSS

at|ng the r|ght feeds |s

mcst days, wlth ycur fccd ccmlng

15B / M|L|1ARY P|1NFSS

160 / M|L|1ARY P|1NFSS

You might also like