Army Ranger school involves eight grueling weeks of training designed to push you to your mental and physical limits. The demands of Ranger training require you to be in top physical form before beginning the rigorous program, held at Fort Benning in Georgia. Even if you do not aspire to join the ranks of these elite warriors and just want a physical exercise regimen that will push you to new heights, a workout plan based on the training techniques of the Army Rangers may be just what you are looking for.
Expert Insight
Stew Smith, a fitness specialist and former Navy SEAL who writes about military physical fitness on the website Military.com, outlines the physical standards that candidates for Ranger school must meet. They must perform a minimum of 49 push-ups in 2 minutes, at least 59 sit-ups in 2 minutes and at least 6 pull-ups. Candidates must also run 2 miles in 15:12 or less and 5 miles in 40 minutes. Finally, you must hike 16 miles with a 65-lb. equipment pack in 5 hours and 20 minutes, as well as swim 15 m with gear. However, if you are not looking to join the Army Rangers, but want a physical training regimen that will make you Ranger-ready, Smith advises running at least 5 miles three to four times a week, and swimming two to three times a week.
Identification
The Diet Fitness Center outlines on its website a Special Forces-style workout program that was originally designed to prepare military recruits for the Army's Ranger School. The center describes the program as similar to the U.S. Navy SEAL workout, integrating physical endurance and strength training. The Center's program is one of intense physical training, with increasing endurance demands each week. This is not a workout for beginners, and you should check with your doctor prior to undertaking such an extreme physical regimen.
Features
The Ranger workout program described by the Fitness Diet Center includes swimming, running, riding on a stationary bicycle and even marches while wearing a rucksack carrying weight equal to one-fourth of your body's weight. The program also prescribes multiple sets of push-ups and sit-ups, as well as rope climbing or pull-ups. Each week in the program involves 6 days of training, with day 7 marked as a day to rest.
Time Frame
The Ranger workout program lasts a total of 5 weeks. The first week prescribes swimming 100 to 200 m, marching 3 to 5 miles, and performing three sets each of push-ups and sit-ups. By the fifth week, the program requires swimming 400 to 500 m, marching 18 miles and running 3 miles at a fast pace of 6 to 7 minutes per mile. The program also incorporates some weightlifting exercises, such as leg presses and leg curls. The Fitness Diet Center cautions, however, that the program is not designed to give you a bodybuilder's physique.
Diet Tips
The Ranger workout program also counsels better nutrition as an integral part of the training. The Fitness Diet Center recommends taking a high-quality multivitamin each day and remaining hydrated during training by drinking plenty of water. The Center also recommends consuming a protein supplement, such as Muscle Milk, to increase your protein intake.
Member Comments