ranger school prep training program military athlete

Forced march with a 50-pound rucksack: 18 miles in 4 hours and 45 minutes (along a road) or 6 hours (cross-country).

Squats: 4 sets of 50 reps with 50 pound rucksack.

Sit-ups: 4 sets of maximum in 60 seconds.

Pull-ups: 4 sets of maximum in 60 seconds.

Push-ups: 4 sets of maximum in 60 seconds.

Forced march with a 50-pound rucksack: 14 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).

Run: 6 miles at moderate to fast 7 to 8 minute mile pace.

Sit-ups: 4 sets of maximum in 45 seconds.

Pull-ups: 4 sets of maximum in 45 seconds.

Push-ups: 4 sets of maximum in 45 seconds.

Forced march with 40-pound rucksack: 12 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).

Squats: 4 sets of 50 reps with 40 pound rucksack.

Run: 4 miles at moderate to fast 7 to 8 minute mile pace.

Sit-ups: 4 sets of maximum in 40 seconds.

Pull-ups: 4 sets of maximum in 40 seconds.

Push-ups: 4 sets of maximum in 40 seconds.

Forced march with 35-pound rucksack: 10 miles in 3 hours (along a road) or 4 hours (cross-country).

Squats: 3 sets of 50 reps with 35 pound rucksack.

Run: 5 miles at moderate 8 to 9 minute mile pace.

Sit-ups: 3 sets of maximum in 35 seconds.

Pull-ups: 3 sets of maximum in 35 seconds.

Push-ups: 3 sets of maximum in 35 seconds.

Forced march with 30-pound rucksack: 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

Forced march with 30-pound rucksack: While carrying 30 pounds in a backpack, walk 5 miles in 1 hour and 15 minutes on a road or 1 hour and 40 minutes if walking cross-country.

Rope climb or pull-ups: 3 sets to failure.

Run: 3 miles at moderate 8-9 minute mile pace.

Push-ups: 3 sets of maximum in 30 seconds.

Wear well broken-in boots with thick socks.

Forced march with 30-pound rucksack: While carrying 30 pounds in a backpack, walk 3 miles in 45 minutes on a road or 1 hour if walking cross-country.

Swim: 100 meter nonstop using any stroke, without touching the side or bottom of the pool.

Do weight training or swimming workouts on your 'easy' days. Note: Only intense workout days are listed here. Those units are required to maintain outstanding levels of fitness and hiking massive distances carrying heavy weight is not uncommon. For example, the training program below is suitable for Army Rangers, Force Recon and the British SAS Regimen. Each individual has to maintain a certain level of physical fitness, but a recon platoon must be more fit and stronger than a cavalry operative, and a Ranger must outshine everyone his job is far more demanding, both physically and mentally.ĭifferent Special Forces units will also have different fitness requirements. Each specific job in the military requires a different approach to physical training. I not only wanted to be fit for my job as an infantry man, reconnaissance platoon, but also to progress so one day I could be a Ranger. Since I too wanted to progress and become a PTI (and I prided myself at being the fittest man in the unit) I wanted more out of my training. The messages were relayed via the PTIs overseeing the tests 'Young Bullman, you don't wanna piss him off, he's not joking!' I got a surge of adrenalin and ran my arse off, coming in only behind the woman, who I later learned was an international cross country runner.Īs my army career progressed I learned from the advice of my father, Sgt.

As I ran I heard commands from the old man, 'You'd better get the lead out of your arse or you're walking back to Limerick,' which was a mere 60 miles away. I remember completing the final phase of the fitness test, a 2-mile run where I was behind two other guys and a girl. I had been bodybuilding for almost 4 years at that stage. I remember when I had to do my fitness test to be accepted into the Army, I had to travel to another barracks to ensure that all of the instructors would be impartial. He also trained several of Ireland's elite Special Forces which are called Rangers (In Irish we call them Fianóglac pronounced-fi anne og lock). My father was a military PTI (Physical Training Instructor) and was responsible for the physical training of our home brigade. Like my father, I also served in Lebanon and home.

My grandfather served in WWII, Congo and Cypress during the Turkish/Greek War, and my father served in Lebanon during the Israeli invasion in 1982 as well as several missions at home during the troubles. My great grandfather served in both the Boer War in South Africa and the Great War, also known as World War I he even received medals for valor. I come from a long line of military men, all of whom have served in combat missions throughout different generations.

Ranger school prep training program military athlete