Ranger school prep program pdf download

Pull-up Ladder alternate sets: 3 rounds x reps Seated Rows 3 sets of 8 reps Cardio 35 minutes Notes: Do a set of seated rows in between each pull-up round. Select a moderate weight for rows on Tuesday; select a lighter weight on Thursday. Do 11 rounds, walk for five minutes, and then complete 11 more rounds.

Pull-up Ladder alternate sets: 3 rounds x reps Seated Rows 3 sets of 8 reps Cardio 35 minutes. Run 3-miles Notes: Target under 24 minutes. Pull-up Ladder alternate sets: 3 rounds x reps Seated Rows 3 sets of 8 reps Cardio 40 minutes Notes: Rows: select a moderate weight on Tuesday. Select a lighter weight on Wednesday. Pull-up Ladder alternate sets: 3 rounds x reps Seated Rows 3 sets of 8 reps Cardio 40 minutes.

Road March 6-miles Notes: Must be completed in less than 90 minutes, carrying a 45lb ruck. Sprint to one marker and do one pushup, and then turn around and sprint to the other marker and to two pushups. Continue until you reach 20 push-ups. Rest for five minutes and then do 20 rounds with sit-ups. Pull-ups alternate sets: 3 sets, max reps Seated Rows 3 sets of 10 reps Notes: Do as many pull-ups as you can for every set. Do a set of seated rows in between each pull-up round.

Select a moderate weight on Tuesday; select a lighter weight on Thursday. Pull-up Ladder alternate sets: 3 rounds x reps Seated Rows 3 sets of 10 reps Cardio 40 minutes. Run 4-miles Notes: Target under 36 minutes.

Pull-up Ladder alternate sets: 3 rounds of reps Seated Rows 3 sets of 8 reps Cardio 45 minutes Notes: Rows: choose a lighter weight. Road March 7-miles Notes: Under an hour and 45 minutes, carrying a 45lb ruck. Pull-ups 3 sets of 5 reps Jog 3-miles. Road March Test Notes: 10 miles with 45lb ruck, under two hours and 30 minutes.

Pushups 10 sets of Pull-ups 10 reps Sit-ups 10 sets of 10 reps Sprints 7 x meters Notes: Take a second rest between sets. Do not alternate pushups and sit-ups. Pull-ups alternate sets: 10 sets of 3 reps Seated Row 3 sets of 12 reps Cardio 45 minutes Notes: Alternate sets, use moderate weight for rows on Tuesday, use a ligher weight on Thursday.

Pushups 1 minute, max reps Sit-ups 1 minute, max reps Run 1-mile for time. Pull-ups 3 sets of 6 reps Seated Row 3 sets of 12 reps Cardio Pushups 10 sets of 10 reps Sit-ups 10 sets of 10 reps Sprints 8 x meters.

Pull-ups 10 sets of 3 reps Seated Row 3 sets of 12 reps Cardio 45 minutes. Pushups 1 minute, max out Sit-ups 1 minute, max out Run 1. Road March miles in 2 hours 45 minutes. Pull-ups 10 sets of 2 reps Notes: Five seconds of rest between sets. Pushups 2 minute, max reps Sit-ups 2 minute, max reps Run 2-miles, for time Pullups max reps. Pull-ups 3 sets of 12 reps Seated Row 3 sets of 12 reps Cardio 45 minutes. Pull-ups alternate sets: 3 sets, max reps Seated Row 3 sets of 12 reps Cardio: 45 minutes.

This is 72 days of training programs. All of these exercise and movements were built to prepare your body to withstand the harsh conditions of Ranger School or any other military school.

It is important to arrive to any military school in the best shape possible and at the tip of the spear. Preparation is everything and a plan is necessary. When you fail to plan - you plan to fail. The following equipment is recommended to have access to in order to complete the training program, however, many movements can be substituted based off your training facilities resources.

You should have access to:. Warm-up 1 Run 5 miles — 40 min or less. Cycle 2. Elliptical 3. Hike 4. Row 5. Stair Master 6.

Warm-up 1 Swim 10 x 50 meters Alternate between freestyle and side stroke every lap. Warm-up 1 Ruck 8 miles — 2 hrs or less 35 lbs. Warm-up 1 5 Rounds Row m Max reps bench press lbs. Then… Run 6 miles — 50 min or less. Warm-up 1 One min rest between movements, score is the sum of all reps. Definition of Tabata 1. Tabata Squats rest in bottom hold, thighs parallel to floor 2. Tabata Push-ups rest locked out at top, aka Forward leaning rest 3.

Tabata Ball Slam 20 lbs. Tabata Kettlebell Swing 53 lbs. Warm-up 2 Sprint 10 x m Run m as fast as possible then walk back to start point. Warm-up 3 30 reps for time: Clean and Jerk lbs. Then… Run 7 miles — 60 min or less. Warm-up 1 x Thruster 45 lbs. Bar x Wall Ball 20 lbs. Ball x Ball Slam 20 lbs. Ball Then… Run 3 miles — 22 min or less. Warm-up 1 Ruck 10 miles — 2 hrs 30 min or less 40 lbs. Warm-up 1 Ruck 12 miles — 3 hrs or less 45 lbs.

Warm-up 1 Max effort: min push-ups , rest 1 min min push-ups , rest 45 sec min push-ups , rest 30 sec sec push-ups , rest 1 min min sit-ups , rest 1 min min sit-ups , rest 45 sec min sit-ups , rest 30 sec sec sit-ups, rest 1 min Then… Run 4 miles — 28 min or less.