ROYAL MARINES | How To Balance Running & Strength Training

[@jimgalvin2191]

Hope you enjoy this one, guys. If you're interested in working with me and the team on our BRAND NEW online program, register your interest in the form below: subscribepage.io/FFdWur

[@raleeuw]

Low body fat for a RMC 🤔

[@underzepump2905]

This is really top-notch advice mate. I follow a lot of fitness channels, but none are as "to the point" and no-nonsense as this. Very easy to remember and implement - thank you.

[@brucebanner3566]

Greetings from the US. Commandos has to be one of the coolest name for a special forces unit. God bless you guys!

[@littleoldmanrunning105]

I'm not a marine, or even military, I'm an old (57) ultra-marathon runner - so here are some insights into how to build endurance and increase cardio-vascular endurance quickly - for the uphill sessions, what worked super well for me - Find a trail (or road) with a lot or a long uphill. run as hard as you can until failure i.e. you say 'sod this' and collapse to a walk. - Walk for about 30 seconds or so, and then do it again, and again, and again. Get as many reps in as you can. Red-line it each time. - Then do a good recovery run of a few kilometers back to the start. My typical distance for this was about 15kms. (4-5km warmup, 5-7km hammering my heart and lungs, 5kms back home again) The next day your chest will feel like crap. It will hurt to breathe. You will not want to do this session again, ever. Give it a day, and then go back and do it again. You probably won't be able to go as hard or as long as you did on the first day. That's fine and normal. Stick with it. After 2-3 weeks of doing this 3-5 times a week, you will see massive improvement - remember it usually takes 6-8 weeks for your body to adapt to training stimulus. But once it does, you will fly up the hills. This also trains your ability to very quickly recover from exertion - as Jim said, in training you'll be doing a lot of short, sharp running. This prepares you really well for that. In my context - ultra-running, hills are where I pass most other racers. I'm pretty slow on the flat, and I crawl going downhill, but uphill, I can blast past most people, drop to a walk for a few seconds at the top, and then panic run the downhills so the people i blew off don't breeze past me on the way down. (I never said I was sane!) For longer endurance, re-define what you think of as a long run - seriously. My daily short run is 10kms - 15kms. I also throw in hill sprints and stuff in the middle of that to make it 'fun'. A long run is anything over 30kms. This is not me bragging about stuff. the longer distances are important because you can put up with pretty much any amount of discomfort for the time it takes to run 10kms - sand in your shoes, uncomfortable shorts, wet feet (I hate wet feet!) flapping clothing etc. But after 3-4 hours of this it gets really hard to keep going. By going out for runs where you are running (and walking/hiking) for 3-4 hours you learn a lot about the small things that make a difference - like how to tie your shoes properly. (Small tip to prevent blisters - tight socks, loose shoes) Make sure NOTHING is flapping. Like your shirt. For 10kms a flappy shirt is not an issue. But there are loads of photos online that show the result of a flappy shirt, drenched in sweat, over the course of a marathon. And trust me, you don't want bleeding nipples when you hit the shower afterwards! I hope that helps. ;-)

[@Jay-sd9ye]

I'll try the hills. Thanks

[@TheJakeStream]

Thank you❤

[@nemanjalazic7383]

Not expected such a informative Dokument, thanks vor tust.

[@gordo6908]

when did you start doing this?

[@littleoldmanrunning105]

​@@gordo6908 I did this in 2021 to prepare for a 43km ultra marathon. For about 3-4 weeks of doing this intensely, 3-5 times a week depending on the weather, work, how I felt on the day etc. I did two cycles of this with a decent rest in between. I had the easiest race I've ever had. At the finish line the race director said - 'You look fresh as..' For context - I normally shuffle over the line and collapse into a chair - as the last guy to arrive. This time I finished in the middle of the pack, and even had the energy to walk back home afterwards. I've got a road marathon in two weeks, then a recover month or so - because it will be summer ;-) Then I'll hit the same routine to build up for a mountain race in October. Each time I cycle through this I get better and better. You do need to allow time for your body to adapt, and you also don't want to hammer this for too long, or you'll break something. I hope that helps.

[@chadsmith71]

Doing sprints on a Tuesday the day after squats and deadlifts, at my age, is a recipe for injury. I’m 51. Don’t recover like I used to in my 20s. My Tuesday run would be an easy day considering I’d just dine lower body lifts the day before. Then move the sprint workout to Thursday after the upper body session on Wednesday. I realize this video is targeted to younger men and my comment is probably irrelevant to them. Just saying, at least for me, and I would suggest the same for athletes in their 40s and older, not hammering your legs 2 days in a row will most likely get you greater gains in the long run as you’ll reduce the risk of injury.

[@jimgalvin2191]

Chad this is NOT irrelevant at all; it's a very good point. Making the simple switch for the run days is a great shout!! How's your training going at the moment?

[@joeberger3441]

Chad, what I do is actually add sprints/intervals immediately after doing legs on a Monday. Why? You're essentially warmed up from lifting, and you're training the same stressors.. consolidation of training stressors would mean to do heavy lifting with high intensity cardio. That's so you recover from both at the same time. Because you're correct, that if you do the sprints the next day, there's a chance you will be too sore or fatigued. Right after your squats/deadlifts? Not a chance. You're just adding a little more of a similar training stress to the given workout

[@chadsmith71]

@@joeberger3441 🤜🤛

[@adamcantwellxenopoulos2773]

​@@joeberger3441In theory that would work but personally I wouldn't be able to sprint at even 80% of my max after doing a full leg session so you would be taking away from the sprint training. I'd simply change the long distance day with the sprint day so I can recover properly and be able to perform at 100%

[@olivierford76]

An alternative would be a form of upper body cardio, like battle rope or something

[@mberengwa1974]

I honestly feel like this is the best video I have watched in a very long time. The simplicity and the delivery of this content is second to none.

[@jimgalvin2191]

Really appreciate your kind words, my friend. Truly. Glad you liked the video and hope you enjoy the rest of my stuff, too 😁

[@brucegrover8658]

This great! Biggest mistake I made training for an academy was made my lifting sessions to much. My body reacts really well to weight training. I don’t need to do much. What I have to focus on is my aerobic capacity. I’m rather large. 6’3 230 with a large muscular frame. Running kills me but training like this got my 300m sprint to 41.7 seconds and my best Mike and half to 10:06. Stay consistent fellas and track your progress. Give yourself 8 months to a year and you will amazed at how your body adapts. It’s machine!!! I’m gonna start this again

[@jimgalvin2191]

Great to hear Bruce and thanks for sharing your experience. What does your training look like now?

[@naughtynevis]

This might be one of the most valuable explanations of Military Fitness requirements on the internet. Very well done, big likes

[@jimgalvin2191]

Kind words and really appreciate it - thanks my friend. Hopefully you've had an opportunity to check out some more of my content, too.

[@virtualrob7360]

Honestly mate this video just got recommended to me at the perfect time. I’ve been lifting in the gym as well as sprinting to build a stronger foundation and especially for my back as I thought it would help me with carrying all that weight that I know the marines love to do 😆. So thanks bro this just confirmed everything I’m doing is right and now I know I’m on the right track. I was so confused on if I should even be touching weights for marines or just sticking to body weight exercises. Thanks for making it clear and easy to understand 👍

[@jimgalvin2191]

Hey Rob; thanks so much bro, and happy to be of service :-) Make you subscribe and any further questions, anything at all, just reach out.

[@MrDanielvass]

One thing I was always impressed with when it came to the RM lads (I was army) was how lean yet muscular they were. They all had mint cardio and great strength.

[@jimgalvin2191]

Thanks man I appreciate that! You said WAS Army, when did you leave? How's training going now?

[@MrDanielvass]

@@jimgalvin2191 2006 I left. I’m older now but I still try to do a combination of running, boxing and weightlifting to stay in good shape

[@reasonabledoubt6908]

​@@MrDanielvass how many times a week? Train more conditioning or power?

[@MrDanielvass]

@@reasonabledoubt6908 I’ve been “guilty” of neglecting my cardio and being all about power/strength/bodybuilding over the last few years, but I’m fixing the issue and trying to get a bit fitter and get my bodyweight down.

[@jimgalvin2191]

@@MrDanielvass Sounds like a good combo, bro!

[@Peter-ri9ie]

Brilliant, mate. Former arctic ranger here. Had i known this my first months wouldn’t have been a nightmare. Thanks! 👊🏻

[@jimgalvin2191]

Thank you, Peter - glad you liked the video and hope you've had some time to check out the rest of my content 😁👊

[@dominiccroucher6677]

I only have 3 to 5 days to train so heres what it looks like. Monday, thursday and friday are mandatory. If I have time I will hit abs at the end of a workout. On upper and lower body days, I try to add 1 rep to each set per week and increase the weight every 4 weeks (after a deload week). Mon - Steady State Cardio - week 1 = 35 minutes, week 2 = 40 minutes, week 3 = 45 minutes, week 4 = 50 minutes Wed - Lower Body - squat 5x3-5 - glute bridge 5x5-8 - superset 1 - leg extension 3x10-15 - superset 1 - kettlebell swing 3x60seconds - superset 2 - leg curl 3x8-12 - superset 2 - jump lunges 3x60seconds Thurs - Upper Body - superset 1 - bench press 5x3-6 - superset 1 - pull ups 5x8-12 - superset 2 - bent over row 3x10-15 - superset 2 - overhead press 3x10-15 - superset 3 - dips 3x8-12 - superset 3 - bicep curl 3x8-12 - superset 4 - face pull 3x15-20 - superset 4 - lateral raise 3x15-20 Fri - HIIT (hill sprints cardio) 5 sets with 30 seconds rest. Take longer 5 minute break then repeat 2 more times. Sun - Full Body - work to rest ratio = 30:30seconds for week 1, 35:25 week 2, 40:20 week 3 and 45:15 week 4. - deadlifts, rest, press ups, rest x5 - sled push, rest, med ball slam, rest x4 - farmers carry, rest, thruster, rest x3 - ab roll out, rest, hollow hold, rest x5

[@jimgalvin2191]

LOTS of detail here, nice! And training is going well?

[@kira6353]

One thing I'd reccomend doing is to get a smartwatch that would track down your heartbeat, steps and calories. you need to be in a 200-350 caloric surplus to make muscle gains. so track your calories and eat a lot

[@jimgalvin2191]

Eating a lot is actually one of my specialities! 😉

[@RPDthe3rd]

You look like a Marine. Thank you for your service!

[@jimgalvin2191]

Thank you and thank you, my friend 👊

[@chrisvanbuggenum871]

This is just what i wanted as a passionate runner who is starting to enjoy the gym i have been wondering how i am meant to do both. Now i know.

[@jimgalvin2191]

Appreciate that my man! Really glad you got some value from it! Any further questions on any then let me know 😁

[@gianpaoloanelli2755]

i am a 50 year old man, i am preparing to compete in spartan races. I opened your video to get advice and ideas and I consider it one of the most complete and informative on the net. Thanks again for the useful material and for the dedicated time

[@jimgalvin2191]

Appreciate the kind words, Gian. I'm actually launching my own brand of online training (after 10 years of developing the system) and it's heavily inspired by a few different events, including OCR. Here's a "register your interest" link if you're fancy learning more: subscribepage.io/FFdWur

[@CanadianCelt253]

Mate I'm from canada, 16 and a little overweight. I have been looking at the royal marines for some time and now I am finally going for it and I plan on applying for the RM this fall a few months after I turn 17. This video has givin me a schedual that I can follow and I would like to thank you for making this vidoe because with out it I would be lost on what to do. since I started training as you have recomeneded in this video I have felt better both emotionally and phyisically. for that I thank you.

[@jimgalvin2191]

Thanks so much brother - great to hear. Have you applied for the Corps already? How's training going overall?

[@CanadianCelt253]

@@jimgalvin2191 I have not yet applied for the corps as I am still cutting to met BMI requirments. as for training its going well I am enjoying the runs greatly even if I am running on ice and snow. when I first started this a few weeks ago I couldn't even run a 100 meters without stopping but now I can easily do 10 km without stopping. again thank you for giving me some light on my path here.

[@jimgalvin2191]

@@CanadianCelt253 you're very welcome my man - that sounds like awesome progress! Great work 🙂

[@5eyesalliance785]

Best of luck mate, Get yourself to the UK and get started!

[@mattm00ey]

Give it hell Nicholas!

[@maxa1755]

i've been looking for a video like this for months dude, thanks!!!

[@jimgalvin2191]

You're very welcome my man! Glad you enjoyed it.

[@philipdebacker]

That is by far one of the most useful video’s I’ve seen regarding my style of training. 💪

[@jjhbball]

Folks, if you are concerned about running after a leg day, just know that you WILL adapt. The key is to start with low volume. The first week, maybe only do 2 sets 6-10 reps. And then only do a few sprints at like 85% (leave some gas in the tank). End the workout feeling like you have more to give, while you are still feeling good. I promise you will both be able to sprint after leg day AND in the coming weeks you will adapt and be able to ramp up your load. The problem is that people do too much too soon. New training stimuli takes time to acclimate to.

[@jimgalvin2191]

Absolutely NAILED! "New training stimuli takes time to acclimate to" bloody well said, bro.

[@TheDude-m2n]

I love the prgoram Tactical Barbell

[@ShervinShares]

currently on my hybrid athlete journey - thx for this video

[@jimgalvin2191]

You're very welcome my man! Glad you enjoyed it :-). How is your training going? Also, Here's a "register your interest" link if you're fancy learning more about my new online coaching program (consistent with my style of training and content) launching in about mid June. A hybrid athlete program very much consistent with my approach to training, power development, and my unique ratio of all the components we want to develop? subscribepage.io/FFdWur

[@jMerkyJJ]

Thx. This is helpful. Exactly what I am dealing with. My experience, carrying bodies and ammo, weapons requires strength...agree with the lifting focus here. We also focused on jerking around our heart rate and getting comfortable with the discomfort.

[@jimgalvin2191]

Comfortable in the discomfort - crucial!!! Wh did you serve with, Jason?

[@jMerkyJJ]

@@jimgalvin2191 Navy.

[@shxlw]

im 16 right now aspiring to join the royal marines wrote all this down with some variations and will put it to use to get fitter up until that day where i feel confident to apply. great video cheers

[@jimgalvin2191]

You're very welcome, and glad you enjoyed it. I hope you've had time to watch some more of my content.

[@Evolve1976]

I’ve come to the conclusion my 9 to 5 desk job is killing me. Been off for a few days and feel great and trained extremely hard. I can’t do this before or after my work. Great video

[@jimgalvin2191]

Rest is key! Especially from a stressful desk job. Glad you enjoyed the video ;-)

[@harveysharrock]

What age are you- maybe consider joining up!

[@joshuaglassmyer8358]

What has worked well for me on hybrid training is running this schedule, 1 hour each session. Main tenet I would say is working up the weight incredibly slowly but continuously, while preserving range-of-motion in reps. Monday: Dedicated strength day - legs and core; focus on slow warmup and range of motion (deep squats, shrimp squats, piston squats, knees-over-toes quad strength/mobility exercise) before going into heavier deep goblet squats and heavier lunges Tuesday: 30 minute V02 Max Run (4x4 minute alternating running hard, easy jog)+ 30 minutes of rear delts + chest Wednesday: 30 minute easy run + warm-up for back and lateral/anterior delts Thursday: Dedicated strength day - heavy back and lateral/anterior delts Friday: Dedicated run day - 5-7 miles Saturday: Dedicated run day - 10-13.1 miles Sunday: Rest I shift my rest day as needed, and do a warm-up day and dedicated strength day for back and shoulders since those are the areas I struggle to build strength and muscle. It works very well. Warm-up days are profoundly underrated. It also helps me a lot to be time-efficient by super-setting one push workout, one pull workout on the same day. In the winter months I go keto to combat seasonal affective disorder and distance running sucks when the weather is bad and I lack glucose, so I switch this up to use the stairmaster/airbike and shorter, faster runs (1 mile or so) for cardio.

[@jimgalvin2191]

Joshua, that is a DETAILED breakdown lol. Really appreciate your time here, brother, and thank you for sharing.

[@jasonlorance1918]

I'm training for my 1st Murph Challenge this Memorial Day. I'm doing my weighted pullup/pushup/squat training in the morning on M/W/F. My question to another CrossFit group was should I do my running also on those days (in the evenings), or on T/TH/S. I think you answered it here. Definitely going to keep them separate for the next few weeks, with practice Murphs that will combine them all. Thanks!

[@henryfoulkes7793]

I’d not seen this Chanel dude. I love it :)

[@jimgalvin2191]

Thanks bro 🙂

[@danbradley4513]

How to balance running and weights: run on one day, weight the next day. Outstanding insights Dunno what I was thinking doing deadlifts every km

[@michaelmolnar5349]

What a find this channel is! As an experienced gym goer who's gone stale, this is exactly what I was looking for. Excellent 👍

[@jimgalvin2191]

Experienced Gym goers who've stale are MY JAM, brother! Haha. Glad you like the Channel. What does your training look like right now?

[@michaelmolnar5349]

@Jim Galvin haha excellent! Tbh training has been sporadic, flitting from full body a couple of times a week with some kettlebell conditioning stuff to the odd bro spilt. I'm super busy and don't really have a focused fitness goal and training reflects that.

[@jimgalvin2191]

@@michaelmolnar5349 Sometimes just maintaining the foundations is all we need during busy times before we leverage some proper time back.

[@jamescalvey5273]

Excellent video! Thank you so much! Been struggling to juggle my hybrid training plan but this adds some much needed clarity and the theory behind it which is golden!

[@jimgalvin2191]

Hi James, really glad you enjoyed the video and thanks for your kind words. How's your training going at the moment?

[@javierrivera9824]

I’m about to be 21 although I live in the U.S. I find this to be very helpful because I’m planning on joining the U.S. military as a candidate for specialize soldier which they have a pipeline (basically a tryout) I have always had this advice before but never put it to work since I did folk style wrestling so were use to lifting heavy and a hour later intense cardio I’m glad I can go push to my goals and find good advice

[@JoeyyGriff]

Quality vid! It's safe to say you know your stuff, especially when you talk about posterior chain. A lot of people suffer from lower back pain so it is good to see you are encouraging people to include those exercises to help prevent that.

[@jimgalvin2191]

Thanks Joey, appreciate that, bro

[@Deepblue417]

Similar but different perspective here: Training for bud/s (U.S. Navy SEAL training) it is common practice here for pre enlistment (and during buds prep after boot camp ) for dudes to run/swim/lift on the same days. The 1st phase alone requires being able to run with weight all the way through hell week (IBS boats on heads 90% in soft sand, endless lunges,drag races mixed in etc.). The body will still gain strength during lifts even with shitloads of cardio as long as you’re pushing strength gains in the gym - and eating enough food obviously.

[@jimgalvin2191]

Hey Brian - I completely agree it'll be necessary in military training. But in somebody's approach to military training I just don't think it's a good idea to normalise 3 sessions daily. People will just wipe themselves out you know.

[@MR-pq7yw]

As a runner who wants to put some muscle back on, this seems like a perfect programme. Great video Jim. I almost went for my dagger during my army service, but just couldn't get my arse in the pool to improve my swimming :) . Respect.

[@jimgalvin2191]

Haha - I'm definitely a land mammal myself ;-) Glad you enjoyed the video and hope you've had some time to watch some of my other stuff?

[@matkasim]

superb info here on hybrid training. makes sense. thank you

[@jimgalvin2191]

Thanks man - glad you enjoyed it.

[@diegonavarro1594]

Wow, this video seems like a fantastic workout schedule. I'm planning on joining the army and you explain everything so clearly and easily. Thank you so much

[@jimgalvin2191]

Thank you Diego I appreciate that.

[@gmcghee71]

Jim, I just came across your KZbin channel today and love the content so far. This was the first video I watched, and it was very timely for me, as I am training for my first ever Spartan race in November and have had to start including more running into my training. I am wanting to maintain the strength training while increasing m running strength and endurance.

[@jimgalvin2191]

Hey Gary - that's so great to hear, thank you man! Glad you're enjoying my content and reach out if you need anything.

[@gmcghee71]

@@jimgalvin2191 Really appreciate that, and I am glad to have come across your material. I am currently 52 years old and have not been running hardly at all over the last several years. Also need to drop some fat and ramp up my aerobic and muscular endurance. I would appreciate any insight you would be willing share on how I should prepare over the next several months.

[@capedmarauder]

Great video! Rare that I would sit through mostly talking but you keep it really focused and easy to understand. Not in training for the RM but will be implementing some of this 👍🏼 Thanks!

[@jimgalvin2191]

Hey bud, glad you enjoyed and took value from it. Hope you've managed to check out some more of my stuff, too.

[@matt6477]

Similar to what me and most of my mates were doing 20-25 years ago in an Airborne unit 👍 we’d combine strength/weights, running, tabbing and hill work. So much fun.

[@daleonov]

Thank you for sharing this! I did something of that sort last year, byt way less organized. I'll definitely try to adapt rhis routine over the next few weeks, they make a lot of sense.

[@jimgalvin2191]

Hey Daniel, thanks for the kind words, and glad you got some kind of value from it.

[@PMJTIMP]

This video is golden, I was just busy writing my own training stuff voor my prep. This is some useful information

[@jimgalvin2191]

Appreicate this bud! Thank you for the kind words. And make sure you check out some more of my content too 😉👊

[@igorkozlovskiy3591]

A useful educational video. Thanks. Indeed, general physical preparedness is a comprehensive and harmonious development of physical qualities. When it comes down to it, we are as strong as our weakest quality is weak. Hybrid training is strength training plus cardio-respiratory training. However, the backbone of the physical training of special forces units is training with bodyweight, not with a barbell. Extra muscles are extra weight. And you didn't say anything about the circuit training. From Moscow with love.

[@TheAJIRELAND]

Hands down the best explanation video I’ve ever seen. This can apply to all fields of work. Excellent video.

[@jimgalvin2191]

So happy to hear this and thank you for the kind words. Hope you enjoy the other videos too! Are you prepping for the Corps at the moment?

[@TheAJIRELAND]

@@jimgalvin2191 negative. Just into functional training

[@jimgalvin2191]

@@TheAJIRELAND OK awesome - what does you training approach look like right now?

[@TheAJIRELAND]

@@jimgalvin2191 push, pull, legs. For each I make sure to do a heavy compound followed by body weight workouts. Running is sprinkled in there as well. Be functional is top priority!

[@SarwarsStarwars]

I'm not sure I understood the running component properly, especially for Session 1, so can you confirm? Running Session 1: 100-300 meter sprints, rest for 60-120 seconds. Do I follow the same repetition flow here as in Running Session 2? It wasn't clear to me how many times I should do that. Running Session 2: 600-1000 meter run, rest for 60-120 seconds. Do this for 4 rounds (e.g. 4 x 1000 meter runs), then rest for 5 minutes and then do another 4 rounds? Running Session 3: Run for 30-75 minutes in a conversational pace. Thank you!

[@jimgalvin2191]

Hey buddy, good questions! In regards to number of times you perform each rep: rep length and rep number are usually inversely correlated. So if the reps of the day are 100m, do less of them than if they were 500m. Does that make sense?

[@shanekbyford6464]

Outstanding video and the build up to what you are talking about and the fitness is brilliant. I do wish this was out when I was in the forces it's a little bit late for me know lol but a very good video thought I've really enjoyed it.

[@jimgalvin2191]

Thanks Shane - great to hear my man 🙂 And don't worry - putting ex military people back together is my speciality haha. There's hope for us yet

[@chrisp7440]

Very good. Well broken down on gym split upper/lower/fb

[@jimgalvin2191]

Appreciate that bro, glad you enjoyed it 🙂

[@BlueMeridian]

Thank you very much for this you've pretty much given me a perfect program that exactly suits my needs right now. All the very best mate!

[@jimgalvin2191]

Hey Matt, really appreciate this my man, thank you.

[@dariushung6562]

Loved this video, just wish I could save it to my playlist

[@florisvanandel4325]

I am currently training for dutch marines corps so super useful video. Simple, yet loaded with lots of information

[@jimgalvin2191]

Hey Floris, thank you my friend, and I hope your training is going well. Also, Here's a "register your interest" link if you're fancy learning more about my new online coaching program (consistent with my style of training and content) launching in about mid June. Not sure when you join the Dutch Marines but if you have some time this program would be an amazing asset for military preparation. subscribepage.io/FFdWur

[@normanbell-br7nf]

Never talked to anyone named Floris before -- You would probably get a little bit of teasing in Scotland UK as a guy with that name -- Very close to the female name Doris and someone selling flowers 'a Florist' -- Stands out though so at least people would remember you ! -- I've had people call me Norris as a friendly nickname before so I'm not 'taking the piss' !

[@prnicho]

Great video. But that guy before 2:00 bouncing the barbell off his rib cage scared the ***t out of me😮

[@jimgalvin2191]

Haha - Should be rated 18 😉

[@nia7558]

Howdy chap, check out tactical barbell conditioning and strength. The operator and green routines seem perfect for what you’re outlining here.

[@jimgalvin2191]

Thanks man. Also, Here's a "register your interest" link if you're fancy learning more about my new online coaching program (consistent with my style of training and content) launching in about mid June. subscribepage.io/FFdWur

[@jimgalvin2191]

Thanks. Also, Here's a "register your interest" link if you're fancy learning more about my new online coaching program (consistent with my style of training and content) launching in about mid June. subscribepage.io/FFdWur

[@markjoseph1320]

Great video Jim and Thank You! Curious as to where the session 3 running track is -- looks like a scenic and great place to run. Thanks again

[@jimgalvin2191]

Hey Mark - thanks for reaching out. It was TENERIFE TOP TRAINING. An amazing facility to be honest, it has everything!

[@richardseymour8868]

I'm a PT, S&C coach and competitive athlete. There's some very good well explained advice here. 👍

[@jimgalvin2191]

Thanks Richard, appreciate that!

[@hamplrada3817]

Thank god for algorithms, mate! I was struggling to set up some training plan, because I plan to become police officer to get to special forces of our national police. This video finally helped to set up something on point. Thank you for that!

[@jimgalvin2191]

Hey Hampl, well I'm glad you found us too haha. Also, Here's a "register your interest" link if you're fancy learning more about my new online coaching program (consistent with my style of training and content) launching in about mid June. subscribepage.io/FFdWur

[@daniels7719]

This topic and discussion it's very interisting for me! As a person who can't live without running and lifting, sometimes it's hard to choose between those two in very very limited time (because of work and family things) . Because when you got older sometimes I realized that weight lifting is important because your muscle start decrease if you not training them regularly, but as a person who routinely running since high school, I can't passed a week without at least 2x running minimum, there's something feels wrong if you not running 😂😅.. so i decided to weight lifting 2 times/week with full body workout (could be morning or night) and running 3 times week (only morning). So far it works well for me.. You still can feel the pump in your body, but you still can running well in respectable pace and distance

[@jimgalvin2191]

A problem so many people have, my friend!

[@mmmb1228]

Great advice, thanks Jim!

[@jimgalvin2191]

You're very welcome! Glad you enjoyed it and I hope you enjoy the rest of my content too 😁

[@amss6433]

Royal Navy lad here I am looking to do the all armed forces commando course and watching your videos I have a big fan of that machine that gets largely ignored in the gym the stairmaster I found it’s helped my running along with sprints

[@gunnarromatz5478]

Hey Jim, I’m a paramedic/firefighter in Alaska and was looking to get your opinion on the relativity of this plan to fire fighting. My main goal is stability, excellent cardio-pulmonary health, and strength/core strength. I also do bjj/mma as a hobby so I am spread out as far as what I do for workouts. This video was incredible and got me excited to try this plan and appreciate all the content!

[@jimgalvin2191]

Hey Gunnar, thanks for reaching out, bud. OK so... this is quite military specific, but I'm launching my new GPP (General Physical Preparedness) program in mid June - balancing strength, functional bodybuilding, sprint conditioning, functional power (not really touched by many coaches) and aerobic base development. For military, fire service, police, hybrid athletes etc. Genuinely buzzing for it bro! The way this program is split up would be more relevant for you and I'm actually working with my local fire department in the UK on it now in the testing stages. If you can wait about 8 weeks you can be an OG of the program lol.

[@gunnarromatz5478]

@@jimgalvin2191 that sounds awesome, thanks so much for the reply. I am very interested in learning more from your channel and any program you might put out. I’ll be eagerly waiting! God bless and be well, thanks again!

[@jimgalvin2191]

@@gunnarromatz5478 Thanks Gunnar - if you follow me on Instagram too I'll be releasing our registration of interest form in the next week or so.

[@jefejeffwell1113]

I do 7 lifts/7 runs, but I’m lucky to be able to get lots of rest throughout the day. I absolutely agree with having workouts separated by at minimum 4 hours, but more if possible. If you have to do them together, lift first, run after.

[@jimgalvin2191]

Lift first, run after - agreed. So you have 14 sessions weekly?!?!?!

[@jefejeffwell1113]

@@jimgalvin2191 17 with boxing. I know “too much.” 😂 I don’t have any issues with it, I listen to my body and some days aren’t full force, some days are just recovery runs, etc. I’ve been going like this for about 3 years now, no problems sleeping, no injuries, and hormones have stayed and even gone up a little (better diet.)

[@fawazahmed4978]

@@jefejeffwell1113do you compete boxing? i was drawn to this video because im hoping to get carded soon and its time to properly train outside of boxing sessions - was wondering if this type of program benefits you in the ring or if a few things need to be adapted?

[@jefejeffwell1113]

@@fawazahmed4978 I don’t compete, I would probably one day, but primarily do it for exercise and skill based training. I love the sport and have boxes for a long time, I just haven’t focused on it as my primary activity. I wish you luck with your training and know you’ll figure it out. Work with your coach, they’ll know best, and you will have your card in no time.

[@fawazahmed4978]

@@jefejeffwell1113 thanks for the reply and the info!

[@SkiLLzRico]

I'm training for a 5hr continuous total warrior obstacle course it's like 12km a lap 26 obstacles as many laps as you can do in 5 hrs. But normally I just smash weights these days. I have been doing 2 - 3 cardio sessions a week and 4 weight sessions. Need to increase my distance on cardio though as I get distracted by doing bag work and then just do short distance 2 - 5km sprints on a treadmill. Cheers for the great content. Over the next couple of weeks I will be increasing my cardio to 3 to 4 days a week and actual road running rather than treadmill stuff.

[@jimgalvin2191]

Hey my friend, yep, increasing cardio exposure slowly will be a must for a savage event like that! Also, Here's a "register your interest" link if you're fancy learning more about my new online coaching program (consistent with my style of training and content) launching in about mid June. This has been inspired by many different events and sports, INCLUDING OCRs, which I think are a SENSATIONAL example of true functional fitness. subscribepage.io/FFdWur

[@xagremnightyndale673]

If only I found you years ago. Could you expain in more details how could be a day 3 in the gym? I mean the hypertrophy full body day. Thanks

[@jimgalvin2191]

Hey bud - absolutely. What exactly do you want to know? A lot of my other videos can go into detail about how to structure specific sessions. What exactly is it you're training for?

[@xagremnightyndale673]

@@jimgalvin2191 at the moment I am just deciding if I'd better quit or change something in the training. I am working on general strenght and aerobic base. I am running 3 times and lifting twice. But I am missing some strenght work, like uninateral leg exercise and the full body day. I am just doing the big compounds and suffering in LISS 50 min slow runs

[@jimgalvin2191]

@@xagremnightyndale673 Is there any way you could squeeze a 3rd lifting session in there weekly? What exactly is it you're trying to develop?

[@xagremnightyndale673]

@@jimgalvin2191 hardly. I already fatigue to stick to 5. I used to train both lifting and running in the same day in order to have 3 workouts, but they became 2 hours long and I was going in overtraining. I would not go for every day training, especially with the low motivation I have now. I am working on basic strenght and aerobic base. I am 37, and still I have really bad results after 10 years.

[@szymonsosulski5279]

The value to time ratio of this video is insane. Thank you!

[@jimgalvin2191]

Kind words my man - thank you. I hope you get an opportunity to watch some more of my content, too.

[@theiceyspade]

Can you explore ring gymnastics and compare the differences between regular weight training vs ring gymnastics

[@jimgalvin2191]

It's an interesting idea! Is ring gymnastics what you do?

[@theiceyspade]

@@jimgalvin2191 Yes. I'd like to explore how it measures against traditional weight training in terms of functional body movements. Ring gymnastics requires a higher load after some training but I still feel stronger and significantly more functional when training with rings.

[@jimgalvin2191]

@@theiceyspade What kind of movements are you doing with them exactly?

[@NoNicheGuy]

I appreciate this! I’m a bit heavyset and getting back to good health. Right now running is a bit out of the question until I can take some weight off. Ironically, I do like walking and specifically with a weighted backpack. This does challenge my legs when walking, so I’m sure I’ll be running very soon.

[@jimgalvin2191]

Robert - great attitude bro! Weighted walking builds a wicked foundation and also is incredible for weight loss. So a great tool for you now, and you'll be running in no time.

[@tomb2289]

Great video for a solid plan, thanks!

[@MrGuevara888]

Hey, hope you're still commenting because I was wondering if you could elaborate on what the hypertrophy day might look like? Thanks!

[@KiddieThreads]

Very informative video Jim. please let me know if I have to train for marathon how should I do my strength training

[@Showmetheevidence-]

Question: I don’t want to get huge… so how do I do these exercises without weights!? Ps) just want to get fit and strong (& not join the marines).

[@jimgalvin2191]

Hey bud, very fair question. But trust me this particular prescription of weight training will NOT put on TOO MUCH muscle and slow you down. It's simply a way of developing functional strength, protects your connective tissues, reinforces your joints etc, and will likely make you more fast twitch and explosive. A huge part part of brand is ensuring that young men who put on muscle mass, keep themselves functional and athletic. All this prescription will do is that. Does that make sense?

[@m.ch4rmaland3r10]

I like to do run in the morning and strength leg in the arvo to waste the leg. This allows me to rest or focus other body the next few days

[@jimgalvin2191]

Nice! Good system bro.

[@gman232]

what a content!! was looking for a training program never found anything this specific cheers for that 👍👍

[@jimgalvin2191]

You're very welcome! Glad you enjoyed it. How's your prep going at the moment?

[@gman232]

@@jimgalvin2191 yeh its going well actually, really trying to build that strong foundation when do you recon i can squeeze in that weighted run? what day? looking to get into beat up this winter bro by the way thanks for replying 🙏🙏👍

[@jimgalvin2191]

@@gman232 You're very welcome! Keep up the good work and reach out if you need anything!

[@danielmccarthyy]

Can you provide a link to research establishing that an 8 hour gap between weights and running is best?

[@jimgalvin2191]

I will try and dig it out. Have you heard something different?

[@danielmccarthyy]

@@jimgalvin2191 no I just want to see their data. Maybe a 4 hour gap is good enough or maybe 24 hours is best. It is related to mTOR and AMP-kinase

[@danielmccarthyy]

@@jimgalvin2191 I like Yu run 6.5 miles to the CrossFit gym, lift and run home. I know that is not optimal but the data may shed some light on what I am doing

[@samuelkinast9166]

Hey mate, could you give me some more information about that functional full body gym session? Cheers!

[@MattJuden]

Forgive my ignorance, I'm trying to understand. Why aim for a rep range that encourages hypertrophy? Don't you want strength endurance for the marines and size is just gonna slow you down? Would that not mean mixing low-rep max strength work with high rep endurance work and avoiding the middle zone, or am I missing something?

[@jimgalvin2191]

Hey bud, great questions. Honestly I would say this is a misconception about hypertrophy. Functional bodybuilding isn't just about "getting big", it's much more the pursuit of ensuring we build a slight amount and then maintain good, functional muscle. Size will only slow you down if it's A) not functional, coordinated muscle (which it will be if the training is correct, and B) if it goes beyond a certain point. It's an outdated approach the military are now starting to shed that having functional muscle would slow you down. On the contrary look at sprinters! They're all jacked, fast (obvs) and strong. Lifting weights also strengthens your connective tissues, bone mass etc, as well as improves your ability to perform the necessary tasks of a being an operator. I knew a few guys that never touched the Gym before Commando training and only did Bodyweight work and running. And they ALL got injured. Genuinely it's a very good and fair question, bro. But they good news is that building a bit of muscle is very productive and will not slow you down.

[@mrkarterhuh9830]

8 hours window before my other session got it. Usually I'd hit weights and when I finished with that do my cardio.

[@jimgalvin2191]

You'll still get an adaptation, perhaps just not driven home as strongly.

[@davidlancaster7063]

As a proud Brit I have to say ‘weak as piss’ has to be one of the best descriptive / dismissive slights to come out of my native vernacular 👍

[@jimgalvin2191]

Haha - glad you enjoyed this bit 😂👊

[@BigRig364]

Could you make a video on how to improve running with weight? Training for 2, 3 and 5 miler for an Army fitness test. Thanks

[@JayTylerBlinkhorne]

Cheers geezer! Thank you! Very informative and helpful!

[@Avocadovr768]

Times have changed in preparation attitude. I passed PRC October 1989, started lympstone in 1990. My training consisted of 2x5 mile runs and 2 X 10 mile runs per week, couple with Burpees, press ups and sit ups. Stood me well, before protein supplements functional training etc😂good times

[@jimgalvin2191]

Definitely changed haha. You're not wrong. I think the foundations are of course the same, but a lot of guys are just more considered when it comes to trying to be as optimal as possible.

[@philbeattie1623]

Good lad 😉 who was your PTI granite warrior in training young man pls ?

[@jimgalvin2191]

Hi Phil👊 Aaron Vandenberg and Rob Conde.... know them?

[@philbeattie1623]

@@jimgalvin2191 no probably know there course instructor instead lad

[@danturnbull1855]

Fantastic video mate, exactly what I've been looking for - thank you!

[@jimgalvin2191]

You're very welcome Dan - glad you liked it 🙂

[@ingentingbra]

Great video, subscribed! I would like to loose around 10 kg and still buidl som muscles, any recommendations?

[@jimgalvin2191]

Big question! It depends hugely on a lot of variables but in generalities.... a combination of "metabolic bodybuilding" (lifting weights in a circuit style fashion) and Zone 2 cardio exposure is a great pairing. A really helpful weight loss that's been used by clients in the past is weighted walking - put a rucksack of 10-15kg on your back and go walking for a few hours - great for burning calories and not destructive to your system of tissues.

[@ingentingbra]

@@jimgalvin2191 Thanks! Good material for a longer video maybe?

[@theiceyspade]

Amazing video, please keep up the good work!

[@jimgalvin2191]

Oh I will 😉 haha. Plenty more content on the way. Glad you enjoyed.

[@ryanrr2333]

Combining both - circuit training style best of both worlds

[@jimgalvin2191]

Thanks buddy - hope you enjoyed the video 😁

[@aaronb2779]

Not really. That’s just cardio. Not going to develop strength unless you’re weak.

[@jxc135]

hoping to get on to army commandos soon

[@jimgalvin2191]

Good luck my man! Let me know if you need any help 💪👊

[@Jay-sd9ye]

my issue is soreness. i hit two days split upper body and 1 day hard lower body. my upper body mostly recovers in the 2 days. my legs take 3ish days to recover. most of the time, i work out my legs with little bit sore muscles. though how do i work out that hard and go for a run.....? Sometimes my leg days cripple me where i can hardly walk... my 3 day workout repeats after the 3rd day. only when my legs are extremely sore, do i push a rest day. so running sucks when walking is hard. Does anyone recommend anything??

[@jimgalvin2191]

Hey Jay - it's a tricky one when you feel like you're not recovering adequately before LEG DAY rolls round again. One of the things that's always helped me actually is the 2 days AFTER leg day, increase your steps.... The soreness will be from a bit of blood pooling in the tissues, and slightly increasing your LOW IMPACT work, (like walking and gentle active stretching) will do wonders to help flush everything out.

[@Jay-sd9ye]

@@jimgalvin2191 awesome. I'll start stretching and walking more during soreness Thanks for the reply

[@LewCalicoMusic]

Great stuff here, thanks for sharing.

[@jimgalvin2191]

Glad you enjoyed my man.

[@wildernesstraining1957]

Great video! These intelligent videos always inspire aspects of my training. I miss those hard gym and track sessions.(or do I?) Two hip replacements. Blood cancer more recently. Bone marrow (stem cell) transplant. Harsh. Now 28 months post treatment at 66. Starting to feel half way decent around training. Just entered the ballot for next years London marathon as a goal. Can just about manage 5k at a painfully slow pace. Decent overall strength for my age. 40 push ups non stop! Hey Ho! Great video! I’m subscribing 🥊

[@jimgalvin2191]

Bro! You have been through the wars, no doubt about it! Incredible that you're still pushing forwards. An inspiration!! And fingers crossed for the ballot 🤞 If you're looking to keep building on that foundation, here's a "register your interest" link if you're fancy learning more about my new style of coaching: subscribepage.io/FFdWur

[@martindege5516]

Thats incredible man, 40 push ups is remarkable! Good luck with your training

[@wildernesstraining1957]

@@martindege5516 Thanks ever so much. It’s the running I’m finding hard to get back on top of!👍🏽

[@dylangoorwappa1551]

This video was great. Really helped me plan my program for this year. Would you recommend basically the same for the paras?

[@jimgalvin2191]

Hey bud, glad you enjoyed 😁 Honestly yeah I would. There are obviously nuanced differences in the performance requirements, but I'd suggest the same approach to build the foundations needed.

[@fredhickmam9832]

Hi Jim. Is there any chance you could elaborate more on what to do for the full body work out. Thanks

[@jimgalvin2191]

Hey Fred. So I'd likely start with an Upper Body (Push) lift, and Lower Body squat variation. Probably 4 sets of 5 for each. I'd then move on some functional / corrective bodybuilding stuff with a push, pull, squat, hinge exercise (1 of each) for 3 sets of 12 of each. And then a burner set placed around some kind of strongman exercise, like a sled push, and throw in some press ups, pull ups and core work in there too.

[@011_Sav]

Hi Jim, brilliant video exactly what I was looking for in terms of a really good programme as prep. Just wondered though are the strength sessions independent of training push ups, pull ups and sit ups? If not seperate sessions when would you add them in? Cheers 👌

[@K-D331]

Cheers for the video, very helpful and contained a lot of relevant info that isn't really touched up on. Was just wondering if it would be better to use either bands or a assisted pull-up machine to build upper back strength?

[@jimgalvin2191]

Hey Leon, glad you enjoyed the video and hope you manage to check out some more of my content too. In terms of bands vs/ assisted machine, I don't think it really matters. There will be a few differences like natural strength curve, body position etc, but overall neither will make a huge difference in the early stages. If in doubt, I'd split the progressive training evenly between there 2.

[@freeatlast1810]

Great content here. Thanks for sharing

[@jimgalvin2191]

Thanks buddy - I'm glad you liked it, and hopefully you've had a chance to view some more of my stuff.

[@jetzeurazaliev4894]

Are farmer walks a good exercise to do after your 3 running sessions and could u please give some examples with the hyperthrophy exercises on your full body workout

[@jimgalvin2191]

Hey man - absolutely - I'll do a video on Hypertrophy for Military Prep soon. (Within the next few weeks). And yes, Farmers Walks are AWESOME.

[@stevengiordano6540]

Good explaination..Royal marines less go

[@jimgalvin2191]

Haha thanks buddy 👊

[@dzaek]

very good and wise suggestion!

[@jimgalvin2191]

Glad you think so! - Thanks my friend.

[@ceilingbulb9163]

great video thinking of joining the marines as a royal commando as i think it’s a huge challenge and completing something as challenge as the marines is a huge accomplishment

[@jimgalvin2191]

Sounds fantastic my man! When are you looking to join?

[@anthonycrawford2440]

Respect Jim, subbed. On this program now, thank you.

[@jimgalvin2191]

Appreciate this thank you Anthony! Hope training goes well. Reach out if you have any questions.

[@tonmoykhan7440]

Awesome content man! eep up the good worc

[@jimgalvin2191]

Thanks buddy - appreciate that

[@tha1sorrow]

My current workout-routine (every other day like 2-3 times per week): starts of with - 10 min Cardio - 3 x 4 Weighted Pull ups with a total weight of 250 lbs (220 bodyweight + extra 30 lbs) - 3 x 10 weighted push ups with an 45 lbs weighted vest - 3 x 10 bodyweight dips - 3 x 10 decline push ups on rotatable push up bars - 3 x 15 hammer curls + 3 x 4 rubberband assisted pull ups - 3 x 15 hyperextensions - 3 x 15 weighted leg raise or 3 x 6-15 weighted sit-ups - 3 x 15 weighted vest goblet squats took me arround 1.5-2h

[@sebansasthamkunnel1027]

Could you show me what a full body workout might look like?

[@holstblock.web3]

Thanks for recording this video. I really like the workout suggestions

[@jimgalvin2191]

Thank you my friend; glad you enjoyed the video. And hope you've managed to check out some more of my content.