Ranger School Prep. Objective: To physically and mentally prepare for the success in Ranger school, especially in the critical events.
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1 Ranger School Prep Objective: To physically and mentally prepare for the success in Ranger school, especially in the critical events. Plan Overview: This plan is built around the 5-mile run, 12-mile ruck march, and APFT improvement. There are 4 main components of the plan, (1) movement preparation, (2) strength/power, (3) energy system development, and (4) recovery. The plan is heavily focused on durability, as this is a key to success at Ranger School. The weekly plan on average includes: 1 ruck/week or 1 ruck every other week 3 sessions per week of running 1-2 recovery sessions per week 3-5 strength/power sessions per week It should be noted that the strength/power sessions are mainly focused on enhancing durability and improving APFT ability. Regular recovery work will be imperative by means of self myo-fascial release (foam rolling, etc.), ice baths, contrast showers, and most importantly adequate nutrition and sleep. Plan Outline: The overall format of the plan follows an upper/lower pattern for strength and power. The and run improvement component is on alternating days with one fast run, 1 interval run, and 1 long steady run. The ruck plan builds up for the first 6 weeks and tapers for the last 2 weeks. The plan includes two 4-week training cycles and a 1-week taper in which the volume steadily declines. There are diagnostic assessments built into the plan to assess progress. Ruck Guidance: These rucks should be used to physically prepare the body (legs, hips, traps, feet) for the demands that it will encounter mentally prepare the individual to endure long movements under relatively heavy load, and improve ones ability to nourish and hydrate while on the move by developing a plan that works for the individual. This time should be used to improve pacing, ruck packing, adjust boots, and get accustomed to all equipment used. Remember to aim to keep pace at 15min/mile or better on all rucks. If extra orientation is needed, this can be done while on Saturdays, and should be proceeded with recovery work. Summary: This is a baseline plan designed to succeed in Ranger School critical events and should not be taken lightly. Completing this plan requires dedication and commitment to the final goal, attaining the Ranger tab and developing a successful career with important leadership skills.
2 Ranger School Prep 1.1 week 1 DATE: DATE: DATE: DATE: DATE: DATE: MP 8.0 MP 4.0 Cardio/ Recovery Day MP 1.0 MP 9.0 Cardio/ Recovery Day MP 10.0 Run 1st Run 1st Pushups Single Leg Squats Weighted Pushup DB Step-Ups Anaerobic Options (choose 2-3): 4 x max reps 4x8e 25lb 4x8e AMSAP of: 1. Bike 10-20min (1:00 rest) 4 x :20s 2. Run 15-30min SL Squat Jumps Split Squat Jump Alt. 10 Pullups 3. Jacob's Ladder 5-10min 1-4x5e 1-4x5e 15 Pushups 4. Rower 10-20min Situps 5. TM Incline Walk min Squats 6. Cybex Arc min Obstacle Course Run Score: 8. Combat Specific 9. Circuit 10-20min Pullups WT Situps BTN Weighted Chinups Back Extensions Hold SMFR 15 Min 10 min max reps 10-25lbs (strict form) BW-25lbs self myo-fascial release 3x10 25lbs 3x:30s Total: 4 x max reps GH Raise Plank Alternate Opposite 3x10 V-Ups 3x:30s 4x15 Situps BW OH Plate Walk SMFR Farmer Carry 2 x 1:00 4x100yrd self myo-fascial release 4x50yrd (:30s rest) (45lbs) (50-80lbs) :30 rest :30 rest Aerobic Run Anaerobic Run Aerobic Ruck Aerobic Run Steady/Fast/8-10RPE/85-100%HRmx Interval/Fast/7-10RPE/80-100%HRmx Steady/Mod/3-6RPE/60-80%HRmx Steady/Mod/5-6RPE/70-80%HRmx 2 miles Improve Threshold 100m x 15 :45 rest 3-4 miles 3 miles Cardio-respiratory Funct. Time: Time: Time: Time:
3 Ranger School Prep 2.0 week 2 DATE: DATE: DATE: DATE: DATE: DATE: Run 1st MP 1.0 Cardio/ Recovery Day MP 14.0 MP 9.0 Cardio/ Recovery Day MP 10.0 Run 1st Pushups Single Leg Squats Weighted Pushup DB Step-Ups Anaerobic 28.0 Options (choose 2-3): 5 x max reps 4x8e 25lb 4x8e 20 min AMSAP of: 1. Bike 10-20min (1:00 rest) 5 x :20s (see sheet for scoring) 2. Run 15-30min SL Squat Jumps Split Squat Jump Alt. 200y Run 3. Jacob's Ladder 5-10min 1-4x5e 1-4x5e Climb 20ft Rope 4. Rower 10-20min y Run 5. TM Incline Walk min 3-3- Climb 8ft Wall 6. Cybex Arc min y Run 7. Obstacle Course Run 5-5- Climb Inverted Ladder 8. Combat Specific Sets: 9. Circuit 10-20min Pullups WT Situps BTN Weighted Chinups Back Extensions Hold SMFR 15 Min 10 min max reps 10-25lbs (strict form) BW-25lbs self myo-fascial release 3x10 25lbs 3x:30s Total: 5 x max reps GH Raise Plank Alternate Opposite 3x10 V-Ups 3x:30s 5x15 Situps 5lb BTN OH Plate Walk SMFR Farmer Carry 2 x 1:00 4x100yrd self myo-fascial release 4x50yrd (:30s rest) (45lbs) (50-80lbs) :30 rest :30 rest Aerobic Run Anaerobic Run Aerobic Ruck Aerobic Run Steady/Mod/5-6RPE/70-80%HRmx Interval/Fast/7-10RPE/80-100%HRmx Steady/Mod/3-6RPE/60-80%HRmx Steady/Fast/8-10RPE/85-100%HRmx 3.5 miles Cardio-respiratory Funct. 200m x 12 1:00 rest 4-5 miles 2 miles Improve Threshold Time: Time: Time: Time:
4 Ranger School Prep 3.0 week 3 DATE: DATE: DATE: DATE: DATE: DATE: Run 1st MP 11.0 Cardio/ Recovery Day MP 1.0 MP 9.0 Cardio/ Recovery Day MP 10.0 Run 1st Pushups Single Leg Squats Weighted Pushup DB Step-Ups Anaerobic Options (choose 2-3): 6 x max reps 4x8e 25lb 4x8e AMSAP of: 1. Bike 10-20min (1:00 rest) 6 x :20s 2. Run 15-30min SL Squat Jumps Split Squat Jump Alt. 10 Pullups 3. Jacob's Ladder 5-10min 1-4x5e 1-4x5e 15 Pushups 4. Rower 10-20min Situps 5. TM Incline Walk min Squats 6. Cybex Arc min Obstacle Course Run 5-5- Score: 8. Combat Specific Circuit 10-20min Pullups WT Situps BTN Weighted Chinups Back Extensions Hold SMFR 15 Min 10 min max reps 10-25lbs (strict form) BW-25lbs self myo-fascial release 3x10 25lbs 3x:30s Total: 6 x max reps GH Raise Plank Alternate Opposite 3x10 V-Ups 3x:30s 6x15 Situps 10lb BTN OH Plate Walk SMFR Farmer Carry 2 x 1:00 4x100yrd self myo-fascial release 4x50yrd (:30s rest) (45lbs) (50-80lbs) :30 rest :30 rest Aerobic Run Anaerobic Run Aerobic Ruck Aerobic Run Steady/Fast/8-10RPE/85-100%HRmx Interval/Fast/7-10RPE/80-100%HRmx Steady/Mod/3-6RPE/60-80%HRmx Steady/Mod/5-6RPE/70-80%HRmx 2 miles Improve Threshold 400m x 8 1:00 rest 5-6 miles 4 miles Cardio-respiratory Funct. Time: Time: Time: Time:
5 Ranger School Prep 4.0 week 4 DATE: DATE: DATE: DATE: DATE: DATE: MP 1.0 Recovery Day APFT Day MP 21.0 MP 1.0 (BW sq not OHS) Cardio/ Recovery Day 1. Pushups 2min 2. Situps 2min Overhead F.Lunge Options (choose 2-3): Anaerobic 28.0 Options (choose 2-3): 3x5e 1. Bike 10-20min 3. 2 mile test see Below 20 min AMSAP of: 1. Bike 10-20min 2. Run 15-30min (see sheet for scoring) 2. Run 15-30min 3. Jacob's Ladder 5-10min 200y Run 3. Jacob's Ladder 5-10min 4. Rower 10-20min 4. Pullups max reps Climb 20ft Rope 4. Rower 10-20min 5. TM Incline Walk min 200y Run 5. TM Incline Walk min 6. Cybex Arc min Climb 8ft Wall 6. Cybex Arc min 7. Obstacle Course Run 200y Run 7. Obstacle Course Run 8. Combat Specific Climb Inverted Ladder 8. Combat Specific 9. Circuit 10-20min Sets: 9. Circuit 10-20min 25 lb Pullups SMFR 15 Min SMFR 15 Min (strict form) self myo-fascial release self myo-fascial release 1 x max reps record score: Heel Claps 1 x max reps record score: Aerobic Run Aerobic Run Aerobic Ruck Aerobic Run Steady/Slow/2RPE/55-60%HRmx Interval/Fast/9-10RPE/90-100%HRmx Steady/Mod/3-6RPE/60-80%HRmx Steady/Slow/2RPE/55-60%HRmx 3 miles Recovery 2 miles timed Speed 6-7 miles 2 miles Recovery Time: Time: Time: Time:
6 Ranger School Prep 5.0 week 5 DATE: DATE: DATE: DATE: DATE: DATE: MP 3.0 MP 16.0 Cardio/ Recovery Day MP 1.0 MP 21.0 Cardio/ Recovery Day Run 1st MP 20.0 Pushups DB Split Squats Weighted Pushup Deadlift Anaerobic 8.0 Options (choose 2-3): 6 x :30s 5x6e 25-45lb 5x3 70%E AMSAP of: 1. Bike 10-20min (:30s rest) 4 x max reps 2. Run 15-30min Broad Jump Squat Jump Cont. 5 Pullups 3. Jacob's Ladder 5-10min 1-5x6 Heel Claps 5x6 10 Pushups 4. Rower 10-20min 2-4 x 90%M 15 Squats 5. TM Incline Walk min 3-6. Cybex Arc min 4- Sets: 7. Obstacle Course Run 5-8. Combat Specific 6-9. Circuit 10-20min Chinups WT Situps BTN Weighted Pullups WT Back Extensions Situps SMFR 15 Min 4 x max reps 10-25lbs (strict form) 10-25lbs 3x25 self myo-fascial release 3x lbs 3x x max reps 2- Reverse Hypers WT Plank 3-3x15 Leg Lowers 3x:30s 4-4x10 (1:00 rest btwn) Situps Farmer Carry SMFR Farmer Carry 4 x :30s 4x100yrd self myo-fascial release 4x100yrd (:30s rest) (50-80lbs) (50-80lbs) :30 rest :30 rest Aerobic Run Aerobic Run Aerobic Ruck Aerobic Run Steady/Fast/8-10RPE/85-100%HRmx Interval/Fast/9-10RPE/90-100%HRmx Steady/Mod/3-6RPE/60-80%HRmx Steady/Mod/5-6RPE/70-80%HRmx 2 miles Improve Threshold 8x400m :30 rest Speed 7-8 miles 4 miles Cardio-respiratory Funct. Time: Time: Time: Time:
7 Ranger School Prep 6.0 week 6 DATE: DATE: DATE: DATE: DATE: DATE: MP 3.0 MP 1.0 Cardio/ Recovery Day MP 16.0 MP 21.0 Cardio/ Recovery Day Run 1st MP 20.0 Pushups DB Split Squats Weighted Pushup Deadlift Anaerobic 29.0 Options (choose 2-3): 4 x 1:00s 5x6e 25-45lb 5x3 70%E Perform 2 sets of: 1. Bike 10-20min (:30s rest) 4 x max reps 2. Run 15-30min Broad Jump Squat Jump Cont. Run 600y 3. Jacob's Ladder 5-10min 1-5x6 Heel Claps 5x6 3 x Rope Climb 4. Rower 10-20min 2-4 x 90%M Run 400y 5. TM Incline Walk min 3-2x Climb Caving Ladder 6. Cybex Arc min 4- Run 200y 7. Obstacle Course Run Climb 8ft Wall 8. Combat Specific Time: 9. Circuit 10-20min Chinups WT Situps BTN Weighted Pullups WT Back Extensions Situps SMFR 15 Min 4 x max reps 10-25lbs (strict form) 10-25lbs 3x30 self myo-fascial release 3x lbs 3x x max reps 2- Reverse Hypers WT Plank 3-3x15 Leg Lowers 3x:30s 4-4x12 (1:00 rest btwn) Situps Farmer Carry SMFR Farmer Carry 3 x 1:00 4x100yrd self myo-fascial release 4x100yrd (:45s rest) (50-80lbs) (50-80lbs) :30 rest :30 rest Aerobic Run Aerobic Run Aerobic Ruck Aerobic Run Steady/Mod/5-6RPE/70-80%HRmx Interval/Fast/9-10RPE/90-100%HRmx Steady/Fast/8-10RPE/85-100%HRmx Steady/Fast/8-10RPE/85-100%HRmx 5 miles Cardio-respiratory Funct. 6x800m 1:00 rest Speed 8-12 miles 3 miles Improve Threshold Time: Time: Time: Time:
8 Ranger School Prep 7.0 week 7 DATE: DATE: DATE: DATE: DATE: DATE: MP 3.0 MP 13.0 Cardio/ Recovery Day MP 1.0 MP 21.0 Cardio/ Recovery Day Run 1st MP 20.0 Pushups DB Split Squats Weighted Pushup Deadlift Anaerobic 8.0 Options (choose 2-3): 3 x 1:30s 5x6e 25-45lb 5x3 70%E AMSAP of: 1. Bike 10-20min (:30s rest) 4 x max reps 2. Run 15-30min Broad Jump Squat Jump Cont. 5 Pullups 3. Jacob's Ladder 5-10min 1-5x6 Heel Claps 5x6 10 Pushups 4. Rower 10-20min 2-4 x 90%M 15 Squats 5. TM Incline Walk min 3-6. Cybex Arc min Sets: 7. Obstacle Course Run 8. Combat Specific 9. Circuit 10-20min Chinups WT Situps BTN Weighted Pullups WT Back Extensions Situps SMFR 15 Min 4 x max reps 10-25lbs (strict form) 10-25lbs 3x35 self myo-fascial release 3x lbs 3x x max reps 2- Reverse Hypers WT Plank 3-3x15 Leg Lowers 3x:30s 4-4x15 (1:00 rest btwn) Situps Farmer Carry SMFR Farmer Carry 2 x 1:30 4x100yrd self myo-fascial release 4x100yrd (1:00s rest) (50-80lbs) (50-80lbs) :30 rest :30 rest Aerobic Run Aerobic Run Aerobic Ruck-Land Nav Practice Aerobic Run Steady/Fast/8-10RPE/85-100%HRmx Interval/Fast/9-10RPE/90-100%HRmx Steady/Mod/3-6RPE/60-80%HRmx Steady/Mod/5-6RPE/70-80%HRmx 4 miles Improve Threshold 4x1mi 2:00 rest Speed 6-7 miles 6 miles Cardio-respiratory Funct. Time: Time: Time: Time:
9 Ranger School Prep 8.0 week 8 DATE: DATE: DATE: DATE: DATE: DATE: MP 1.0 Recovery Day APFT Day Recovery Day MP 3.0 Cardio/ Recovery Day 1. Pushups 2min 2. Situps 2min Deadlift Options (choose 2-3): Options (choose 2-3): Anaerobic 8.0 Options (choose 2-3): 5x %E 1. Bike 10-20min 3. 5 mile test see Below 1. Bike 10-20min 10 min AMSAP of: 1. Bike 10-20min 2. Run 15-30min 2. Run 15-30min 2. Run 15-30min 3. Jacob's Ladder 5-10min 3. Jacob's Ladder 5-10min 5 Pullups 3. Jacob's Ladder 5-10min 4. Rower 10-20min 4. Pullups max reps 4. Rower 10-20min 10 Pushups 4. Rower 10-20min 5. TM Incline Walk min 5. TM Incline Walk min 15 Squats 5. TM Incline Walk min 6. Cybex Arc min 6. Cybex Arc min 6. Cybex Arc min 7. Obstacle Course Run 7. Obstacle Course Run Sets: 7. Obstacle Course Run 8. Combat Specific 8. Combat Specific 8. Combat Specific 9. Circuit 10-20min 9. Circuit 10-20min 9. Circuit 10-20min 25 lb Pullups SMFR 15 Min SMFR 15 Min SMFR 15 Min (strict form) self myo-fascial release self myo-fascial release self myo-fascial release 1 x max reps record score: Heel Claps 1 x max reps record score: Aerobic Run Aerobic Run Steady/Slow/2RPE/55-60%HRmx Steady/Mod/5-6RPE/70-80%HRmx 3 miles Recovery 5-mile Run Test Time: Time: Distance: Distance: HRavg: HRavg:
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