U.S. Army Ranger Prep Workout

This is another entry in the series showcasing U.S. Military preparation workouts. Just like the [SEALs post](/blog/2012/04/navy-seal-buds-prep-workout/) before it, I don’t remember where I found this. It’s just something I’ve had stored off for a long time. Anyway, enjoy!

![](/content/images/2017/02/800px-DA-ST-86-02617-540×530.jpg)

## Week 1

**Day 1:**
A. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins along a road or 1 hr. cross country.

**Day 2:**
A. Stationary bike; 20 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).

**Day 3:**
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace).
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups.
D. Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country.

**Day 4:**
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 15 meter swim.

**Day 5:**
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.

**Day 6:**
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200 meter swim.

**Day 7:**
REST.

## Week 2

**Day 1:**
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.

**Day 2:**
A. Stationary bike; 20 minutes at 70% heart rate.

**Day 3:**
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.

**Day 4:**
A. 300-meter swim, nonstop; any stroke but not on your back.

**Day 5:**
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.

**Day 6:**
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim.

**Day 7:**
REST

## Week 3

**Day 1:**
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee

**Day 2:**
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).

**Day 3:**
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.

**Day 4:**
A. Swim 400 meters.

**Day 5:**
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).

**Day 6:**
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.

**Day 7:**
REST

## Week 4

**Day 1:**
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.

**Day 2:**
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.

**Day 3:**
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.

**Day 4:**
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Stationary bike; 25 minutes at 80% maximum heart rate.

**Day 5:**
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.

**Day 6:**
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope; 15 minutes nonstop.

**Day 7:**
REST

## Week 5

**Day 1:**
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls

**Day 2:**
A. Jump rope or Side Straddle Hop 12 minutes nonstop.

**Day 3:**
REST

**Day 4:**
A. swim 400 meters
B. 4 sets dips (max repetitions).

**Day 5:**
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country.

**Day 6:**
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.

**Day 7:**
REST

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