Preparing for Ranger School, RASP 1, RASP2, and selection starts with your ability to predict the events you can prepare for and being mentally tough enough to overcome the unknown.
Military prep, W4D5
Main:
max set pullups
2min max pushups
2min max situps
Superset: 4 sets
8 chinups
15 single arm DB rows
Superset: 4 sets
20 body weight single leg Bulgarion split squats
10 high box jumps
Run: 2 mile easy run with 4x stride sets *Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog
Military prep, W4D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
*No running*
Military prep, W4D3
Main:
Pullups 3x 8
Bent over rows 3x 10
Lat pulldowns 3x 12
Core:
Tabata Situps 8 sets 20sec on 10sec rest
Then...
3 rounds
30sec left side plank
30sec right side plank
1min plank
Run: 2x 1 mile hard with 2min rest
Military prep, W4D2
Main: Back Squats 3x 10
Deadlifts 3x 10
Single leg RDLs 3x 10 each leg
Walking lunges 3x 10 each leg
Conditioning:
For time:
50 Cal assault bike
50 cal row
25 cal assault bike
25 cal row
Military prep, W4D1
Main: Bench Press 3x10
perfect pushups 3x 20
"36s"* 3x
*36s = 12 front raises, 12 lateral raises, 12 bent over butteryfly raises
Run: 2 mile tempo
Military prep, W3D6
5 mile negative splits
*1st mile slow, 2nd mile faster, 3rd mile faster, etc...
*your 5th mile should be your fastest
Military prep, W3D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
Superset: 4 sets
15 single arm bench press each arm
10 kick backs each arms
Superset: 4 sets
10 HEAVY stepups each leg 20" box
15 sprinter step-ups each leg (no weight)
Run:
2 mile easy run with 4x stride sets
*Stride set = 5sec acceleration; 5 sec at near top speed; 5 sec deacceleration; 45 sec recovery jog
Military prep, W3D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
*No running*
Military prep, W3D3
Main:
Weighted Pullups 4x 3-5
Single arm DB rows 4x 15
Ring or TRX rows 4x 20
Core: 5 rounds
50ft suitcase carry (each arm)
50ft barbell carry
1min plank
Run: 4x 800m hard with 2min rest
Military prep, W3D2
Main: Back Squats 3x 12 then 5x3 building to heavy 3
Goblet Squats 4x 20
Deadlifts 4x 12
Single leg RDLs 3x 12 each leg
Walking lunges 3x 12 each leg
Conditioning:
10min AMRAP
1 HEAVY deadlift
10 cal assault bike or row (SPRINT!)
Military prep, W3D1
Main: Bench Press 3x12; then 5x3 building to heavy 3
Dips 3x 20
Incline Bench Press 3x 10
Skullcrushers 3x 15
Run:
3x 1K with 400m recovery jog
Military prep, W2D6
Run 2 miles
Ruck 2 miles
Run 2 miles
Military prep, W2D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
Superset: 4 sets 20 curls 50 banded tricep extensions
Superset: 4 sets 10 single leg (Right AND Left) HEAVY split squats 15 hamstring curls
Run: 2 mile easy run with 4x stride sets
*Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog
Military prep, W2D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
*NO RUNNING*
Military prep, W2D3
Main:
Weighted Pullups 4x 5-7
Cable rows 4x 15
Lat pulldowns 4x 15
Core:
situps 4x 25
4-count bicycle crunches 4x 25
Then... 3 round
30sec left side plank
30 sec right side plank
1 min plank
Run:
8x 200m hard with 2min rest
2x 400m hard, 90sec rest
1x 800m hard
Military pre, W2D2
Main:
Back Squats 4x 12
Deadlifts 4x 12
Single leg RDLs 3x 12 each leg
Reverse lunges 3x 12 each leg
Conditioning:
20min AMRAP
100m run w/ sandbag
15 sandbag thrusters 10 burpees over sandbag
Military prep, W2D1
Main: Bench Press 4x15
Weighted Dips 3x8
"36s"
3x Close grip bench press 3x 10 Pushups 1x 1min max
*36s = 12 front raises, 12 lateral raises, 12 bent over butteryfly raises
Run:
1 mile tempo
1 mile easy
1 mile tempo
Military prep, W1D6
Run/ruck/hike for 1 hour at an easy to moderate pace
Military prep, W1D5
Main:
max set pullups
2min max pushups
2min max situps
Superset: 4 sets
8 chinups
15 each arm alternating hammer curls
Superset: 4 sets
10 single leg (Right AND Left) Bulgarion split squats
10 RDLs
Run: 2 mile easy run with 4x stride sets
*Stride set = 5sec acceleration; 5sec at near top speed; 5 sec deacceleration; 45sec recovery jog
Military prep, W1D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace. No running.
