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Prepare for Ranger School
The following is a Special Forces workout that
was designed to prepare recruits for the rigorous
Army
Ranger School. Similar to the U.S. Navy SEAL Workout, this workout
integrates strength and endurance for an all out assault on the body. For those
looking to develop bodybuilder's physiques, look at some other articles because
this is not the one where you will find the answer. The only thing you'll find
here is hardcore, boot camp-style, buttt-kicking fun! So gear up ladies and drop
for 20!To properly prepare the US soldier
specifically for combat, it is imperative that we first look at the
physiological requirements of combat, or in strength and conditioning
terms: thus, known as the Soldier's Need Analysis. For example: What is
the work-to-rest ratio? (Time moving and time resting). Ranger
school is a grueling test of physical and mental strength. Most soldiers
will attend some sort of a pre-Ranger course prior to the formal school in order
to achieve good conditioning and prepare themselves for the challenges of Ranger
School.
 Special
Ops Fitness Training
I have read two other books by the author (Neal SEAL workout, and Master Level
Fitness) and this is by far his best book to date, and I rate it BEST IN CLASS.
There are so many "SEAL" fit-type books in the marketplace and I have read them
all, but this is the very best of all of the ones available to the reader. The
book is well-organized, is broken up into separate workouts depending on which
branch of service you want to emulate. Workouts are progressive and even though
most are based on bodyweight calisthenics, there is an alternate workout that
combines weights with calisthenics.
 The
Special Ops Workout
Nationally known fitness expert Mike Mejia and former US Navy SEAL and
fitness author Stewart Smith teamed up to give an insider's look into some of
the toughest military training in the world. By focusing on the strength and
endurance conditioning essential to success in Special Operations teams, these
experts show how to use real Special Ops workouts to get in the best physical
shape of your life. Whether your goal is to make it into the Special Forces, or
just bring extra intensity into your regular workout routine, The Special Ops
Workout is a resource that will add a powerful boost to any fitness regimen.
The Special Ops Workout features:
• A specially formulated 12-week total body conditioning workout
• The Army Ranger and Green Beret 6-week workout
• The Air Force PJ/CCT 6-week workout
• The Navy SEAL 6-week workout
• The ultimate in high-powered nutrition info
• An insider's view of Special Ops training with our exclusive "Real Deal"
insider tips
WEEK 3
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Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second
period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to
the point where there is a 90 degree bend at knee
Day 2:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).
Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is
greater) in 3 hrs along road or 4 hrs cross country.
Day 4:
A. Swim 400 meters.
Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40
second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).
Day 6:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.
Day 7: REST
Week 4
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Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is
greater) in 2 hours along road or 2 hrs 40 min cross country.
Day 2:
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40
second period.
Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.
Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second
period.
B. Stationary bike; 25 minutes at 805 maximum heart rate.
Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is
greater) in 3 hrs along road or 4 hrs cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40
second period.
B. Jump rope; 15 minutes nonstop.
Day 7: REST
Week 5
Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls
Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.
Day 3:
REST
Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).
Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is
greater) in 4 hrs 30 min along road or 6 hours cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40
second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.
Day 7: REST
Phew! Yeah, it's a tough workout. It would be very beneficial, if you attempted
to do this workout, to record all of your progress on a day by day calendar.
Include the number of repetitions, time of runs, number of sets, etc. And, many
of you may not have a rucksack, but that doesn't mean you can't improvise; use a
backpack with weights in it. Again, as stated in the Navy SEAL Workout, consume
the appropriate amount of nutrients and drink lots of water. If you are trying
this out as a supplement to your lifting schedule, look into taking
Glutamine to
preserve muscle mass during the running and swimming.
Protein is needed for muscle and tissue growth, tissue repair, preserving
lean muscle mass, and controlling many of the important processes in the body
related to metabolism. For maximum performance,
check out Bodybuilding.com's TOP 50 selling products. Good luck if you dare try
this workout. HOO YAH! Remember the Ranger Creed and "Rangers Lead the
Way... ALL THE WAY!"The Official Pre-Ranger Course consists of 14 days of
training at Fort Benning, GA. The first week is designed to mirror the first
week of the official Ranger School's (Benning) phase. The second week is
designed to Coach, Teach, and Mentor students during the patrol phase of the
course. The purpose of the Pre-Ranger Course (PRC) is to prepare Soldiers to
succeed at the formal US Army Ranger School. Pre-Ranger accomplishes this by
assessing the Soldiers' physical and mental capabilities, training the Soldiers
on Troop Leading Procedures, Combat Orders and Reconnaissance/Combat patrols to
the same standards conducted at the US Army Ranger School.
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