Start date 31 Jan.
Workouts schedule:
run 4 times a week (3-5 miles), Swim one day a week 1000-3000 meters, rucking will begin next week (projected twice per week 6-12 miles a session). Was lifting 5 days a week up until 2 weeks ago now just focusing on pushups, situps, chinups, and 1 day of legs (back squats,lunges, step ups, and straight leg deads).
Diet: Really anything right now to bump up the bodyfat%
Anyone have any advice or pointers?
I never went to Ranger School but a bunch of guys in my unit did. They always came back losing on average 20 lbs. Bumping up the bodyfat% sounds like a great idea.
Good luck.
HA!!! First of all, DEFINITELY good luck! Now, on to training. I graduated from Ranger school in 2003, so I’m sure it’s a little different now. When I went, there were three runs, that’s it. I think it’s changed to only two runs now (the last I heard they combined the PT run with the 5 mile run, so now you do the 2 mile run followed immediately by 3 more, so save a little bit from the PT run).
The main focus should be ruck marching with a LOT of weight. You will be carrying 80+ pounds pretty much every day through every terrain imaginable, with a deficit of calories. Definitely get a lot of leg work in, and do a lot of road marching so your feet are in shape. Definitely bump up your weight (just don’t get caught short in the run because you added more bodyweight), because you WILL lose weight (I lost 30 lbs in 61 days).
Main thing to remember about Ranger school… it’s 90% mental, 10% physical. If you let your mind beat you, it will… if you have any other specific questions, feel free to PM me…
[quote]Bebop07 wrote:
Start date 31 Jan.
Workouts schedule:
run 4 times a week (3-5 miles), Swim one day a week 1000-3000 meters, rucking will begin next week (projected twice per week 6-12 miles a session). Was lifting 5 days a week up until 2 weeks ago now just focusing on pushups, situps, chinups, and 1 day of legs (back squats,lunges, step ups, and straight leg deads).
Diet: Really anything right now to bump up the bodyfat%
Anyone have any advice or pointers?
[/quote]
Click below for standards:
https://www.benning.army.mil/rtb/RANGER/Standards/index.htm
Practice running your two mile APFT pace, followed by 3 more miles at at LEAST a 7:30min/mile- Just roll right into it. On APFT day, you’ll do the pushups, situps, run 5 miles and then line up for your pullups upon completion of the run.
Pullups- I recommend being able to knock out at least 12-15 from the dead hang with an “up -(pause one second)- down” pace. Yes- the min standard is 6, but you’ll need the strength for the other events at Benning Phase (Darby Queen, etc).
As for swimming- you should practice swimming at least 20 meters with LCE and weapon while in ACUs. You should also practice walking off the 3 meter board with LCE and weapon while wearing ACUâ??s. You will have to enter the water and surface without dropping your weapon. The final swim event is the equipment removal station. You should practice entering the water from the side of a pool. You will wear the same uniform as stated above. You will remove your LCE and release your weapon while remaining submerged. Once the equipment is removed you will surface and swim to the side of the pool.
As for rucking- yeah, toughen your feet-- but MOST importantly break in two or three pairs of boots. By Florida phase, your feet are going to be trashed- its just a matter of how badly.
The PT standards seem rather low, and they are. But you will be smoked throughout day, during PT sessions, during combatives, and eating far less chow than you are used to. You’ve got the right idea; gain as much weight as you can without sacrificing run times. Go in well rested; do not be a dum-dum and try and acclimatize yourself to sleep dep.
Go get your shit.
Wow, this thread is right up my alley. Good luck.
Good luck! I hope one day I can become a Ranger. Every time I talk to a Ranger they say they love it, aside from the grueling training, lol.
[quote]1ranger3 wrote:
HA!!! First of all, DEFINITELY good luck! Now, on to training. I graduated from Ranger school in 2003, so I’m sure it’s a little different now. When I went, there were three runs, that’s it. I think it’s changed to only two runs now (the last I heard they combined the PT run with the 5 mile run, so now you do the 2 mile run followed immediately by 3 more, so save a little bit from the PT run).
The main focus should be ruck marching with a LOT of weight. You will be carrying 80+ pounds pretty much every day through every terrain imaginable, with a deficit of calories. Definitely get a lot of leg work in, and do a lot of road marching so your feet are in shape. Definitely bump up your weight (just don’t get caught short in the run because you added more bodyweight), because you WILL lose weight (I lost 30 lbs in 61 days).
Main thing to remember about Ranger school… it’s 90% mental, 10% physical. If you let your mind beat you, it will… if you have any other specific questions, feel free to PM me… [/quote]
complete agreement. I went through in 99 and running wasnt that big on the agenda it was just about rucking man. My 1SGT was a roadmarch nut so from being in the company for a year i was already in serious condition my boots were broken in and my feet were like leather. Ranger school is really all mental. Remember to be cool and help eachother as much as possible. if the guys in your class like you it will make your time in the leadership positions that much easier. i lost about 25pds and could smell someone eating skittles 100 meters away by jungle the end. hahaha you’ll never forget it bro. Best of luck!
oh yeah i forgot about the pullups man! it was only six when i went through but they were the hardest 6 ever. they stand like right in front of you and if you bumbed into them they wouldnt count the rep. I think i did 10 pullups before i got to 6. haha it sucked so bad and you’ll be misserable but after its over you’ll have stories for an eternity OH AND MAKE SURE YOU TAKE CARE OF YOUR FEET!!! specially in the jungle phase. i went through as a leg cause i didnt go to airborne school till a year later and i def think it helped. caught a coupla quick naps will we waited for the guys to jump in! haha
[quote]Bebop07 wrote:
Start date 31 Jan.
Workouts schedule:
run 4 times a week (3-5 miles), Swim one day a week 1000-3000 meters, rucking will begin next week (projected twice per week 6-12 miles a session). Was lifting 5 days a week up until 2 weeks ago now just focusing on pushups, situps, chinups, and 1 day of legs (back squats,lunges, step ups, and straight leg deads).
Diet: Really anything right now to bump up the bodyfat%
Anyone have any advice or pointers?
[/quote]Good luck
Here’s a perfect website to help you out. How many weeks until you start? You could probably start on the “Category II” class he talks about in the website.
BUMP
[quote]Bebop07 wrote:
Start date 31 Jan.
Workouts schedule:
run 4 times a week (3-5 miles), Swim one day a week 1000-3000 meters, rucking will begin next week (projected twice per week 6-12 miles a session). Was lifting 5 days a week up until 2 weeks ago now just focusing on pushups, situps, chinups, and 1 day of legs (back squats,lunges, step ups, and straight leg deads).
Diet: Really anything right now to bump up the bodyfat%
Anyone have any advice or pointers?
[/quote]
a friend of mine was from the RTB, and he suggested having a semi-normal workout plan, and then every once in a while do something like a PT test, and then the swim qual, or a roadmarch then an APFT. his theory was to get used to the testing when you’re tired.
i think the key to remember is to train for the things you’ll be tested on (APFT, swim qual, pullups, 5 mile run), and then focus the rest of your energy on roadmarching, and staying injury free (maybe look at doing some prehab stuff on light PT days).
Good luck!
BUMP
Old Thread but relevant
if your going to Ranger School, as long as you can pass the RPFT, then you dont need to run anymore.
Your life will revolve around a heavy ruck sack.
Best advice is to train alot of Rucking and lots of core strength. By the end of Mountain Phase,
your body will be broken down. Shoulders/traps/neck are important because you see lots of chicken
necks by the end of mountain phase as well. (We call chicken neck when a Ranger cant hold his head up anymore so we tie his helmet to his ruck sack).
If you learn how to take care of your feet and how to ruck 20 hours a day, you will be fine.
Like the other guys said, its mostly mental. I dont know if agree with the 90% to 10% split,
but its mostly mental.
Bad ass brother…good luck