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, 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.
Military prep, W1D3
Main:
Pullups 4x 8-12
Bent Over Row 4x 15
Ring or TRX Row 4x 20
Core:
3 rounds 20 Hanging leg raise
15 weighted situps
90sec plank Then... 1min max situps
Run: 8x 400m hard with 90sec rest
Military prep, W1D2
Main:
Back Squats 4x 15
Deadlifts 4x 12
Goblet Squats 3x 20
Conditioning: 18 E3MOM
Minute 1: 20 cal row or bike
Minute 2: 50 Double unders/100 singles
Minute 3: 20 wall balls (20 lb)
Military Prep, W1D1
Main:
Bench Press 4x15
Dips 3x 20
Lateral Raise 3x 20
OH Tricep Ext. 3x 20
Pushups 1x 1min max
Run:
2min slow warmup
2 mile tempo
2min slow cooldown
W2D2
5min Warmup into 12min tempo + 3-mile easy run.
The goal with today’s run should be to shake out your legs after yesterday and then build into a comfortable, shorter run headed in to tomorrow’s LSD.
W2D1
1-mile warmup run into 5x 3:30 Hard + 1:30 Jog, 4min cooldown
The hard run should be at your ideal 10k time. The jog should be slow enough ideally to drop your heart rate pretty significantly before your next hard iteration.
W1D5
Run: 1.5 Mile Tempo, then
METCON:
5RFT 200m Run or 300m Row + 10x Alt DB (PC + PJ)+ 50x Air Squat
W1D4
Hill Repeats
Try and find a 300-400m hill. For 30min, sprint up and casually jog down and just keep moving.
Run Program W1D1
Warm Up: 10min Jog, with 4x:30 Tempo Build Up at some point during the run
Main: 3-4-5-5-4-3 Run hard in this pyramid and jog 1:00 between rounds
W16D2
Conditioning (First): 50-40-30-20-10 AAB Cal + Push Press #65 (20min cap)
Main:
Push Ups 4x20
Dips (Weighted) 4x5
Tricep Kick Back 4x0
Hanging Knee Raise 3x20
Warm Up: 1-mile warmup run
Main:
HexBar DL 4x15
Zercher Squat 5/5/4/3
Front Squat 4x10
Superset - 3 Rounds
20m Farmer Carry
20c Wall Ball
Conditioning:
7x 2min Hard Row + 2min Rest
W15D4
Assault Bike Day -
Warm Up to a heavy set of three one HexBar DL, between each warm up set (4-6 sets) complete 1min AAB (55-60rpm), then 5x3 HexBar DL + 2min AAB, then 3x8 at 80% of your working sets above + 2min AAB. Aim to complete around 200-220cal.
Cooldown:
1-Mile Easy Run
W15D3
2 Hour Walk - preferably on a trail - but if not, crank the treadmill incline up, grab a big cup of water (grab a treadmill in front of the TV), and strut!
