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

Navy SEAL BUD/S Prep Workout

I’m not sure where I found this, or how long I’ve had it but here is a breakdown of a recommended workout a hopeful Navy SEAL should go through in the weeks leading up to BUD/S training. Since I can’t remember where I found it I can’t vouch for it’s authenticity, but it seems plenty brutal. 🙂

Are you fit enough?

First 9 Weeks:

Week 1

  • Running: 2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
  • Situps: 4 sets of 20 situps, Mon/Wed/Fri
  • Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2

  • Running: 2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
  • Situps: 5 sets of 20 situps, Mon/Wed/Fri
  • Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3

  • Running: No running
  • Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
  • Situps: 5 sets of 25 situps, Mon/Wed/Fri
  • Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4

  • Running: 3 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
  • Situps: 5 sets of 25 situps, Mon/Wed/Fri
  • Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6

  • Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
  • Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
  • Situps: 6 sets of 25 situps, Mon/Wed/Fri
  • Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8

  • Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
  • Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
  • Situps: 6 sets of 30 situps, Mon/Wed/Fri
  • Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9

  • Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
  • Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
  • Situps: 6 sets of 30 situps, Mon/Wed/Fri
  • Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
  • Swimming: Swim continuously for 35 min. 4-5 days/week

Second 9 weeks:

Week 1 & 2

  • Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
  • Situps: 6 sets of 35 situps, Mon/Wed/Fri
  • Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
  • Dips: 3 sets of 20 dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4

  • Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
  • Situps: 10 sets of 25 situps, Mon/Wed/Fri
  • Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
  • Dips: 10 sets of 15 dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5

  • Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
  • Situps: 15 sets of 25 situps, Mon/Wed/Fri
  • Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
  • Dips: 15 sets of 15 dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 & Beyond

  • Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
  • Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
  • Situps: 20 sets of 25 situps, Mon/Wed/Fri
  • Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
  • Dips: 20 sets of 15 dips, Mon/Wed/Fri
  • Swimming: Swim continuously for 75 min. 4-5 days/week

Budo Lifestyle

![Budo Lifestyle](/content/images/2017/02/budo-lifestyle.jpg)

[Budo](/blog/2011/04/what-is-budo/): the martial way, the warrior’s way.

* Budo is not being afraid of action.
* Budo is looking into the face of fear.
* Budo is protecting yourself and others.
* Budo is honor.
* Budo evolves.
* Budo… is a lifestyle.

My path didn’t lead me into the military or law enforcement. I didn’t become some high-speed Navy SEAL or an elite SWAT operator. That’s not to say I couldn’t, just that at the time those choices would’ve been made, I was focused on other things and other careers.

However, my path did lead me into martial arts. Even though as a kid I spent equal time playing commando as I did “learning” karate off a VHS tape, it was the latter I chose to focus on and study. Now nearly 20 years since my first official martial arts class I’m still happy with my selection.

Although, there are days (I’m now twice the age) where I wish I would’ve selected the military or law enforcement as my path. Sometimes I think that my life would feel more rewarding or fulfilling if I had… but, that choice has long since passed and there’s no going back. So, I focus on what I’ve accomplished thus far and move forward on *my* budo path.

I’ve studied and practiced kung fu, chi kung, tai chi, aikido, and kenjutsu. That encompasses broad swords, straight swords, 6 ft. & 4 ft. staffs, spears, Japanese swords and knives. Also, hand strikes (various types), kicks, knees, elbow strikes, head butting, grabs, locks, chokes, sweeps and throws. And now I’m moving into guns, starting with pistols.

I’d say that’s a decent start on my budo path, what have you done to live the *Budo Lifestyle*?

Range Time with Glock and Ruger

In the never ending (it seems) search for my first handgun I spent some range time with a couple more full-frame semi-autos yesterday. Since I’m a pistol n00b I want to try something from each of the major brands to get a feel for what they offer and sort of find my own style and taste. Plus, it’s just fun to do! 🙂

So far these are the guns I’ve tested:

1. S&W M&P9 (9mm)
2. Springfield XDM (9mm)
3. Sig Sauer P226 (S&W .40)
4. Glock 17 (9mm)
5. Ruger SR9 (9mm)

In yesterday’s range time I shot the Glock and the Ruger, two of the most well known brands. We shot a box and a half worth of rounds between the two of them at roughly 7 yards range. That’s not a ton of shooting, but hey, paying for range time for two people, two rentals, and two boxes of 9mm isn’t cheap.

## [Ruger SR9](http://www.ruger.com/products/sr9/models.html)

![](/content/images/2017/02/Ruger-SR9-300×300.jpg)

* Length: 7.55″
* Height: 5.52″
* Width: 1.27″
* Barrel Length: 4.14″
* Capacity: 17+1
* Weight: 26.5 oz.
* Trigger: 6.7 lbs.

## [Glock 17](http://us.glock.com/products/model/g17)

![](/content/images/2017/02/Glock-17-300×300.jpg)

* Length: 8.03″
* Height: 5.43″
* Width: 1.18″
* Barrel Length: 4.49″
* Capacity: 17+1
* Weight: 22.22 oz.
* Trigger: 5.5 lbs.

Personally, I liked the Glock more so than the Ruger. I was able to pick it right up and shoot decent groups at 7 yards. It also felt more “solid” than the Ruger. While handling the Ruger in slide-lock it felt “sloppy” and “clanky”, whereas the Glock had a “solid” and “quiet” feeling. Don’t get me wrong, I liked the Ruger, but just preferred the Glock feeling, in my hand and while shooting. It also felt like it had less recoil than the Ruger. That being said, my wife preferred the Ruger much more than the Glock. She has small hands and I think the grip on the Glock was a bit too wide for her to effectively manage.

As of this date my front runners are the Glock and the S&W M&P9. Frankly, I’ve liked them all. But for the overall feel and value, those two seem like the leaders.

What’s your opinion? Any other brands I should focus on? Two others that come to my mind is Walther and CZ.