Best Ranger Competition Training Plan


• 13-Week, 6x day/week training plan
• Includes multiple 2-a-days and long rucking-intensive weekend “mini events”
• Three of the teams who used this training plan placed in the top 15 at the 2012 Best Ranger Competition and several other teams have used the plans to finish the comp.• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 13-week Program specifically designed for athletes competing in the Best Ranger Competition. It  is one of the most intense and comprehensive sport-specific training plan we’ve ever designed.

This 6 day/week training plan includes 2-a-day training sessions on Monday, Tuesday, Thursday and Friday, plus a long stamina session on Saturdays. Also included in the plan are three 10-14 hour “Mini Events” designed to test athlete’s mental and physical fitness for the actual 60-hour, 60-mile Best Ranger Competition.

Three of the teams who used this training plan placed in the top 15 at the 2012 Best Ranger Competition.

Training Plan Goals
– Ruck 1 event 20-25 miles @ 65#
Max Ruck Week (11) – 30x miles @ 65#
– Max Run Week (11) – 30 miles, including 20 miles atthreshold, and 5 miles in IBA
– 5 mile IBA Run
– Sandbag Getup – 20min at 80#
– High level core and low back strength and strength endurance

Please note – This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress and several hours/week of training time. Many of the units sponsoring Best Ranger teams allow their teams to train full time in the months up to the competition. You won’t be able to complete this plan in 1 or 2 hours/day of training time.

In general, Mondays, Tuesdays, Thursdays and Fridays are 2-a-day training sessions. Wednesday sessions are typically a recovery run, or a recovery run and recovery ruck. Saturday’s sessions are longer, “stamina” sessions. Weeks 4, 8, and 11 include mid-week “mini-events” designed as mini-Best Ranger Comps. These events extend in duration from 10-14 hours, and include nightime navigation.

Move from Strength and Work Capacity to Stamina and Endurance
Ultimately, the Best Ranger Compeition is a long, stamina event, but along the way there are events and times when intense work capacity is needed. Additionally, the loads carried by the competitors demand immense hip, leg, and core (the “Combat Chasis”) strength. Early in this 13-week plan, the emphasis is on building strength and short work capacity, however, as the weeks progress, the plan shifts to emphasis stamina and endurance. Throughout the plan, however, durability is a focus, especially core and low back strength and durability.

• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Required Equipment

- Fully equipped functional fitness gym

- Ruck for rucking and 10# sledge, dumbbell or rubber rifle to carry

- 60 and 80# Sandbag

- Stopwatch with interval timer

- Optional - GPS watch - this will make rucking and running distance and pacing easy to monitor

Sample Training

SESSION 13 (Monday, Week 3)


Objective: Strength/Work Capacity

Warm up:

3 Rounds
Barbell Complex @ 65#
6x push ups
Instep Stretch


(1) 8 Rounds
2x Craig Special - increase load until 3x is hard, but doable
Hip Flexor Stretch

(2) 6 Rounds
5x Romanian Dead Lift - increase load until 5x is hard, but doable, then immediately …
5x Military Press - increase load until 5x is hard, but doable.
2x Shoulder Sweep

(3) 6 Rounds
8x Military Press - increase load until 8x is hard, but doable
4x Tarzan Pull ups
Pigeon Stretch


Obj: Work Capacity

Warm up: 10 Min Sandbag Getup @ 60#


(1) 20 Rounds
Suicide Sprint every 30 Seconds

** Rest 5 Minutes **

(2) 5 Rounds for Time
10x Thrusters @ 75#
Run 400m
8x Pull ups

(3) 3 Rounds
20/20/20 Low Back Complex
15x Back Extenstions
8x Standing Russian Twist @ 25#
Foam Roll Lower Back

(4) 2 Rounds
30 Second Jane Fonda
50x Shoulder Hand Job @ 2.5#



Obj: Strength/Core

Warm Up:

5 Rounds using 12kg Kettlebells or 25# Dumbbells
5x Hang Clean
5x Front Squat
5x Military Press
5x Pull ups
Instep + Hip Flexor Stretch


(1) 6 Rounds
4x Push Press - increase load each round until 4x is hard, but doable
Foam Roll Lower Back

(2) 6 Rounds
4x Squat Clean- increase load each round until 4x is hard, but doable
Pigeon + 3rd World Stretch

(3) 4 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
20x GHD Sit ups or 20x Weighted Situps @ 25#


Obj: Stamina

(1) 10 Mile Ruck @ 65#, 10-12 min/mile pace

SESSIONS 64-65 (Thursday-Friday) Mini Event

Note - Part (7) must be a nighttime movement. Start part (1) late enough in the day   to make this happen.

(1) 8 Mile Ruck @ 65#, Threshold Pace (13 min/miles)

(2) 60 Min Military Skills (weapons/first aid, etc.)

(3) Run 10 Miles, Threshold Pace (7-7:30 min/miles)

(4) 60 min Military Skills

(5) 20 min Step Ups @ 40# Backpack (aim for 500x reps), then immediately....

12 Rounds
5x Curtis P @ 65#
10x GHD Situps
10x Hang Power Snatch @ 65#
3x Tarzan Pull ups
10x Jingle Jangles

(6) 60 Min Military Skills (weapons/first aid, etc)

(7) 15 Mile Nighttime Land Navigation Movement/Ruck @ 65#. Find multiple points.

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.




I wanted to email and Thank you for your program. Both teams finished the Best Ranger Competition, and we placed 13th (awesome for our first time competing), and 25th (they had an injury early in the comp).

We followed the program with a Draconian attitude. It was extremely challenging like you initially stated but we ground through it and modified only when needing to evade an injury. A few of us are already contemplating competing next year.

There are no words for me to truly express how grateful we are for your train up program. Thank you again, I look forward to using all of your workouts.


- B

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