Fresno Falcons

This week we wanted to take a leaf out of the Royal Marines fitness book and recruited Craig Williams of the Royal Marines Training blog to put us through our paces.  Craig is a former Commando with 15 years of training experience under his belt…  we believe that would equate to about 30 years of standard fitness training due to the intensity and hard core nature of the exorcise he is accustomed ton and that he regularly puts his recruits through.

Many of his training routines are contained in his blog Royal Marines Training.com, but we have listed a number of the biggest ass-kickin sessions below as an indication of how hard we worked in pursuit of a fitness level the Fresno Falcons have before before reached.

Session 1

Warm up – Build a Burpee

• 100 Jump Squats
• 75 Squat Thrusts
• 50 Press Ups
• 25 Gold Standard Burpees

Summary. Warm up!!! is this guy for real. This part of the session took on average 7.5 mins, but it was 7.5 mins of heart thumping, muscle burning cardio training using nothing but body weight and large compound movements. The hip flexors are said to be the most over used under training muscles i the body, but this warm up taught them a tough hard lesson in getting their ass in gear. Build a burpee is a great starter and finisher to a session, but do not under estimate how effective it would be as a stand alone fitness session.

Main Session – AMRAP 21 mins

• 5 Pull ups
• 10 Press Ups
• 15 Squats
• 400m Sprint

Summary -  Again it was easy to see where the royal marines commando got their reputation for being no nonsense soldiers with a relentless capacity for endurance and a tough fighting nature. This session supplemented the warm up and had the heart and lungs begging for air almost as  much as the muscles begged for rest.

Fitness is often measured on the amount of work conducted in a set time span.. I can honestly say that I simply could not work any harder than I did and i achieved a measly 6 rounds. Royal Marines recruits are reported to require a minimum of 7 to even get an interview for the marines. ‘

Finisher – Tabata Sandwich

• Tabata sprints
• 21, 15 9 Cleans (40kg), burpees.
• Tabata row

Summary – Yep… no other word for it… finisher! We were wiped at this point and Craig tried to sell it as 12 mins of work! He didn’t quite mention that actually it was 12 mins of sheer sweat inducing, lung busting turmoil. We were spent. Our bodies shook with pumping adrenaline and depleted blood sugar. 

Our minds hardly functioned as Craig explained the need for us to drink plenty and start refueling immediately.  He was right though, we were well and truly into the vital hour and as we learnt in the Bootneck Blueprint, authored by Craig Williams, the body was in a primed state for protein and nutrient absorption. To get fit we need 3 things…

1. An effective training session… holy shoot had we just had that
2. A balanced nutrition plan… desperately working on it to replenish the energy expelled
3. Rest!!! Hallelujah.

For  more about Craig Williams and the royal marines training on Facebook.

Training with the right intensity will be helpful for you to get good results from workout. When carried out properly, you may be able to get muscle toning, power, strength and even weight loss better than any weight loss camp. 

The right intensity training implies that you have to incorporate intense exercises periods into a low intensity workout. These intervals will normally range from 15 to 60 seconds. For instance, if your jogging pace is 8 minutes per mile, then after a minute, you can decide to run as fast as you can for exactly 15 seconds. After this, you will have to go back to your initial pace of 8 minutes per mile as you keep the cycle moving.

However, as much as you are training, you have to note which intensity is best for you. The type of intensity will be dependent on what you intend to achieve in your exercises whilst you are at Team Bootcamp.

• If you want to lose weight, but keep your muscles, then you will be needed to increase your endurance and then shorten your work out.
• Those individuals looking to increase their endurance and explosiveness can benefit greatly from this exercise. It allows you to work both your anaerobic and aerobic systems.

There are important things that you have to remember while doing your interval training.

• Eat something small that is easily digestible nearly 30 minutes before you start your workout. Doing this increases the intensity and duration of workouts.
• To prevent injuries, always warm up before you start your workouts.
• Don’t hold back when it comes to high intensity intervals. Give it all your best as it takes only a short time.
• Always listen to your body. Pay attention to anything unordinary. Your workout will be intense and tiring. Stop right away if you experience anything strange to your body.
• For you to burn your big muscles, you will have to work out your big muscles. More energy will be needed for your large muscle groups, thus burning more calories.
• Cool down always. Most of the people just stop when they think they are done with their workout. You must have to cool down so as to complete your workout. Those people doing high intensity intervals will experience high rate and as a result they should not let it drop so quickly.

You will get amazing results if you do your high intensity training intervals properly. If you are serious about shaping yourself, then you ought to check in to the best boot camp or find the best fitness boot camp for you here.

There are programs that can really be helpful in your high intensity training intervals. These programs include adult fat camp program. They are very useful if applied properly.