The United States Army Rangers are one of the most elite fighting forces in the world. Many people entering the armed forces set their sights on being a Ranger before they even begin basic. Whether you want to be a part of this elite fighting unit or just want to be as fit as one, Army Ranger workouts will help whip you into shape. But check with your doctor before starting a new exercise regime.
Ranger School
Ranger school is officially known as the Ranger Indoctrination Program. Training begins immediately after candidates complete Airborne training. Lasting over a month, the program is divided into three phases: crawl, walk and run.
The first phase is the most difficult, containing intense physical training. The second is largely a course in combat mountaineering. The final phase uses everything Rangers have learned previously and involves sending platoons of men into swamp environments. It is designed to induce physical and mental stress to see how well the trainees can handle it.
Applicant Requirements
Rangers have their own physical fitness test above and beyond that of the regular Army. To qualify for Ranger school, applicants must perform 49 pushups and 59 situps in under two minutes, as well as six pullups. Additionally, they must complete a 2-mile run in under 15:12, a 5-mile run in under 40 minutes, a 16-mile hike with 65 lbs. of gear in under five hours and 20 minutes and a 15-meter swim with gear.
Ranger Standards
During the crawl phase of Ranger school, potential rangers must take another physical fitness test even more difficult than the one required to enter. The number of pushups and situps are increased to 80, while potential rangers must now complete 12 pullups. The 2-mile run must be completed in under 13 minutes, with the 5-mile run's goal now is 35 minutes. Potential Rangers have five hours to complete the hike, while the swim remains a pass-fail affair.
Ranger Workouts
The Ranger's life consists of daily pushups, situps, pullups and hard cardio. Use the target numbers for Ranger school to measure your progress. Swim two or three times a week, sometimes in boots and combat fatigues. Complete 3- to 5-mile runs with a backpack on as quickly as you can. Make it a daily goal to complete 10 pullups, 300 pushups and 300 situps in as few sets as you can manage.
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