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.