Ranger School Training Plan

$79.00

  • 8-Week, 6x day/week plan designed to prepare you for the rigors of Ranger School
  • Assessment-based plan automatically scales to your incoming fitness level
  • Includes specific, focused training for RAP week including specific RPA and 12-Mile Ruck training efforts
  • Complete this plan the 8 weeks directly before Ranger School
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

Ranger School Training Plan

The following is a sport-specific 8-week program is specifically designed to prepare athletes for Ranger School. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior the start of RAP week.

This is Version 3 of the plan, updated July 2017.

***************** CAUTION ****************

This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.

***************** CAUTION ****************

PROGRAM DESCRIPTION
This program gets progressively harder each week, until week 8, when the training tapers down into the start of your course. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

This is a 6 day/week training program with many 2-a-Day training sessions.
To successfully complete this program you’ll need to make training for selection a priority during your work day.

RAP-Week Focus
This plan is “sport specific” to the specific fitness demands you’ll face at Ranger School, including the intense assessments at RAP week – preparation for the Ranger Physical Assessment (RPA), 12-Mile Ruck, swimming, calesthenic-based “smokers,” loaded work capacity efforts, mid-section strength and strength endurance, grip strength, etc.

The training plan includes:
– Testing and progressive training for the RPA (Push Ups, Sit Ups, 5-Mile Run, Chin Ups)
– 12-Mile Ruck
– Grip strength training.
– Barbell-based strength training for performance and durablity
– Shoulder and hip strength and durability work
– Chassis Integrity (mid-section) and low back strength and strength endurance
– Loaded runs and carries

Changes from V2

  • We increased the plan duration from 7 to 8 Weeks, and increased the training from 5 to 6 days/week. You’ll take the RPA 4 times in this plan, vice 3 times in V2
  • We updated the core strength work in the plan to our Chassis Integrity programming theory
  • We made important changes to the RPA progressions to reflect our latest programming evolution
  • We included moderate swimming on Saturdays partly to prepare athletes for the Combat Water Survival Assessment, and partly to help with recovery from the plan’s intensity.

Here is the Weekly Schedule for Weeks 1, 3, 5, 6, & 8
Monday: 2-A-Day: AM – RPA or RPA Work;  PM – 12-Mile Ruck or Ruck Intervals
Tuesday: Gym-Based Strength, Chassis Integrity
Wednesday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
Thursday: Multi-Modal Work Capacity, Chassis Integrity
Friday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
Saturday: 30-60 Minute Moderate Pace Swim

Here is the Weekly Schedule for Weeks 2, 4, 7:
Monday: Gym-Based Strength, Chassis Integrity
Tuesday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
Wednesday: Multi-Modal Work Capacity, Chassis Integrity
Thursday: 2-A-Day: AM – RPA Work;  PM – Ruck Intervals
Friday: Multi-Modal Work Capacity
Saturday: 30-60 Minute Moderate Pace Swim

Assessments
The plan includes 2 specific assessments, and follow-on progressions. You’ll take these assessments four times over the 8 weeks:

1. Ranger Physical Assessment (RPA) – Max Push Ups (2 minutes), Max Push ups (2 minutes), 5-Mile Run, Max Chin Ups

2. 12 Mile Ruck for Time @ 60# Plus 10# dumbbell, plate, sledge hammer or rubber rifle

RAP Week Preparation & RPA & 12 Mile Ruck Progressions
Fitness “gate” failures during RAP week are the major source of Ranger School attrition. This plan specifically focuses on preparing you for these assessments.

During this train up you’ll take the RPA and complete the 12-Mile Ruck @ 60# four times: Weeks 1, 3, 6 and 8. The weeks following the first 3 assessments you’ll complete calisthenic density training (push ups, sit ups, chin ups), running interval repeats and ruck interval repeats based on your most recent assessment scores. In this way the plan automatically “scales” to your incoming fitness and continues to push you as your fitness improves while completing the plan.

The “cumulative impact” during RAP week is also trained during this plan via multiple 2-a-days, gym-based strength and Chassis Integrity work, and hard, multi-modal calisthenic-based work capacity “smokers.”

A primary goal of the plan is to prepare you specifically for the RAP week fitness “gates” including preparing you for the cumulating volume of work you’ll experience.

Running & Ruck Interval Calculators
The training plan includes intervals with scaled paces for your 5-mile run and 12-mile ruck events.  These paces are based on your most assessment results.

We use interval training to train your run and ruck. The interval distances are shorter, and pace faster than your latest assessment pace. Specifically you’ll enter your most recent assessment time into the MTI Running Calculator or Ruck Calculator to find your per-mile paces for the interval distances (2 mil

HEAVY RUCK RUCK, IBA RUN, RUN, UNIFORMS
12 Mile Heavy Ruck Assessment and 3-Mile Repeats – Full cammies, boots, cap, 10 pound rubber rifle, sledge hammer, or dumbbell, 60# ruck plus water
5-Mile Run and 2-Mile Repeats – Shorts, t-shirt, sneakers

RUCKING ADVICE
Use this training plan to get your rucking dialed – including boots, pack loading (weight high instead of low seems to help), pacing, nutrition, and hydration dialed. Ruck in the same boots you’ll take to Ranger School.

Fast walk or Run? All that matter is that you make the 3-hour time limit during RAP week. We recommend training both fast walking and running. One way to do this is to systematically combine fast walking and running during your assessments and this training plan. For example run for 2 minutes, fast walk for 1 minute.    

REQUIRED EQUIPMENT

  • Fully-Equipped Functional Fitness Gym including barbells, dumbbells/kettlebells, climbing rope, pull up bar, foam roller, etc.
  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 60# Sandbag
  • Ruck you will use at selection, 60# of filler, 10# Rubber Rifle, 10 lb sledge hammer or a 10# dumbbell/plate

COMMON QUESTIONS

What equipment is needed to complete this program?

  • Fully-Equipped Functional Fitness Gym including barbells, dumbbells/kettlebells, climbing rope, pull up bar, foam roller, etc.
  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 60# Sandbag
  • Ruck you will use at selection, 60# of filler, 10# Rubber Rifle, 10 lb sledge hammer or a 10# dumbbell/plate

Highly Recommended – GPS-enabled Watch. A GPS enabled watch will make measuring run and ruck distances much easier.

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 8 weeks before I start Ranger School?
Still start at the beginning of this training plan anyway. Skip to Week 8, the taper week, the week directly before Ranger School.

What if I can’t handle the training volume at first?
Building stamina and reslience is a key training goal of this plan, and physical and mental stamina is also key to completing Ranger School. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Required Equipment

Fully equipped gym
- Ruck sack w/ 60# of load
- 10# sledgehammer or rubber rifle
- 5-mile track or trail
- 12-mile track or trail
- 60# Sandbag

RECOMMENDED EQUIPMENT
- GPS Watch (Garmin Forerunner 10 is the best) for rucking and running distances
- Stopwatch (Timex IronMan Triathlon is the best) for 60 sec. PFT intervals

Sample Training

Below is the first Week from this Training Plan:

********************


MONDAY
SESSION 1
Obj: Ranger Physical Assessment #1, 12-Mile Ruck Assessment #1, 2-A-Day


AM SESSION


Warm Up: 4 Rounds

  • Run 100m

  • 8x In-Place Lunges unloaded

  • 8x Push Ups

  • 8x Sit Ups

  • Instep Stretch


Training:


(1) Max Rep Push Ups in 2 Minutes

Rest 5 Minutes

(2) Max Reps Sit Ups in 2 Minutes


Rest 5 Minutes


(3) Run 5 Miles for Time


(4) Max Rep Chin Ups


RECORD ALL RESULTS


PM SESSION


Training:


(1) Ruck 12 Miles for Time w/60# Ruck + 10# dumbbell, plate, rubber rifle or sledge hammer


RECORD FINISH TIME


********************


TUESDAY
SESSION 2
Obj: Strength, Chassis Integrity


Warm Up: 3 Rounds




  • 8x Back Squat @ 65#

  • 4x Scotty Bobs @ 25#

  • Instep Stretch


Training:


(1) 6 Rounds

  • 5x Back Squat - increase load each round until 5x is hard, but doable

  • Hip Flexor Stretch


(2) 6 Rounds




(3) 15 Minute Grind ...




(4) 2 Rounds




(5) Foam Roll Legs, low back


Comments:


"Grind" = work steadily, not frantically. No rests between exercises. Steady, constant movement.


********************


WEDNESDAY
SESSION 3
Obj: Ranger Physical Assessment, Ruck Work, 2-A-Day


AM SESSION


Warm Up: 4 Rounds




  • Run 100m

  • 8x In-Place Lunges unloaded

  • 8x Push Ups

  • 8x Sit Ups

  • Instep Stretch


Training:


BASED ON SESSION 1 RPA RESULTS


(1) 6 Rounds, Every 75 Seconds
30% Max Rep Push Ups


(2) 6 Rounds, Every 75 Seconds
30% Max Rep Sit Ups


(3) 6 Rounds, Every 90 Seconds
30% Max Rep Chin Ups


(4) 2 Rounds
Run 2 Miles at "Per Mile Interval Pace" based on your SESSION 1 5-Mile Run time and the MTI Running Calculator
Rest 6 Minutes between efforts


PM SESSION


Training:


(1) 2 Rounds
Ruck 3 Miles at "Per Mile Interval Pace" based on your SESSION 1 12-Mile Ruck Time and the MTI Ruck Calculator. Wear a 60# Ruck + 10# dumbbell, plate, rubber rifle or sledge hammer


Rest 6 Minutes between efforts

Comments:


Parts (1) - (3). For example, if you scored 54 Push Ups at the last RPA, today you would do 54 x .3 = 16.2 or 17x (round up) push ups each round. Set a repeating, countdown timer for 75 seconds. On "go" complete 17 push ups. Faster you finish, the more rest your get before the next round begins. Use the same methodology to determine the reps for the sit ups and chin ups.


Don't be surprised if on the Push Ups, you begin to fail in the later rounds. You can stop and rest. Also, if needed, go to your knees to finish your reps.


********************


THURSDAY
SESSION 4
Obj: Work Capacity, Chassis Integrity


Warm Up: 3 Rounds

Training:


(1) 20 Minute AMRAP (As Many Rounds as Possible)




(2) 10 Minute Grind ...




(3) 2 Rounds




(4) Foam Roll Legs, low back


Comments:


"Grind" = work steadily, not frantically. No rests between exercises. Steady, constant movement.


********************


FRIDAY
SESSION 5
Obj: Ranger Physical Assessment, Ruck Work, 2-A-Day


AM SESSION


Warm Up: 4 Rounds




  • Run 100m

  • 8x In-Place Lunges unloaded

  • 8x Push Ups

  • 8x Sit Ups

  • Instep Stretch


Training:


BASED ON SESSION 1 RPA RESULTS


(1) 6 Rounds, Every 75 Seconds
35% Max Rep Push Ups


(2) 6 Rounds, Every 75 Seconds
35% Max Rep Sit Ups


(3) 6 Rounds, Every 90 Seconds
35% Max Rep Chin Ups


(4) 2 Rounds
Run 2 Miles at "Per Mile Interval Pace" based on your SESSION 1 5-Mile Run time and the MTI Running Calculator
Rest 6 Minutes between efforts


PM SESSION


Training:


(1) 2 Rounds
Ruck 3 Miles at "Per Mile Interval Pace" based on your SESSION 1 12-Mile Ruck Time and the MTI Ruck Calculator. Wear a 60# Ruck + 10# dumbbell, plate, rubber rifle or sledge hammer


Rest 6 Minutes between efforts

Comments:


Parts (1) - (3). For example, if you scored 54 Push Ups at the last RPA, today you would do 54 x .35 = 18.9 or 19x (round up) push ups each round. Set a repeating, countdown timer for 75 seconds. On "go" complete 19 push ups. Faster you finish, the more rest your get before the next round begins. Use the same methodology to determine the reps for the sit ups and chin ups.


Don't be surprised if on the Push Ups, you begin to fail in the later rounds. You can stop and rest. Also, if needed, go to your knees to finish your reps.


********************


SATURDAY
SESSION 6
Obj: Swimming


Training:


(1) 30 Minute Swim, moderate pace. Crawl, breast stroke or side stroke.


Moderate = Comfortable but not easy.

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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.

Questions?
Email: rob@mtntactical.com

Testimonials

Rob,
Just graduated from Ranger school today. I just want to tell you that following your planning was something that settled me up for success.
I just med recicle Darby because one level 2 ankle sprain but I was able to recover in 2 weeks and be back on the game going straight through the end.
Awesome plans and insight.

RLTW

*********************

I wanted to say thank you.I just graduated from Ranger School on Friday. I used your plan and had no issues. I felt like I was in the best possible shape I could be and think your program was critical to me earning my tab. I cannot thank you enough. What program and/or advice do you have for me getting back in shape. I really am not too broken down, but at this point I am out of shape except for rucking.  Thanks again.

-T, July 2016

*********************


Rob,


First I wanted to write kudos to you on your ranger school prep plan. Before I went to ranger school I wrote you asking about the difference between your plan and the Official RTB plan. I ended up using your plan and I definitely had positive results. Ranger, though not easy, would have been harder without your plan. - V


************************


Rob,

I just completed Ranger School. I used your Ranger school prep program to get ready for the course. It definitely prepared me for both pre-ranger and ranger school itself. The sandbag get-ups, in my opinion, were the most helpful, due to all the time spent under a ruck. Thank you for your time and help.

-F

*****************

Rob ,

I just wanted to take a quick minute and thank you for your programming.  I just recently graduated Ranger school.  I used your Ranger school prep program and let me say it is spot on.  I don’t feel like there is anything else out there that could prepare you as well as this program.  While going through the program I wondered if I was doing enough or too much but once I got to school I saw that you definitely studied what would physically prepare you to complete the course.  I will say that most beneficial aspect of your program is the sandbag getups.  When you are humping a 100# plus ruck you need that core and lower back strength, not to mention the only want to successfully get that heavy of a pack on is to start from the seated position and get up.  I don’t know how many times I did that movement while in school but all the getups in the program sure helped.  Once my body began to fully break down I knew that I still had a little more to give because physically I was as prepared as I could be.  Again thank you so much and I look forward to getting back into shape.

- M

*************************

Rob -

Just graduated Ranger School last week and I'm emailing you to send big time KUDOS to you for developing the Ranger School train up program. All I can say is that I'm 28 years old and followed your program to the letter (I completed the 6 week cycle about 3 times before I actually went to school...) and I went straight through the course without issue. The mountain phase in particular was not even close to as bad for me as it was for 90% of the other dudes out there and I have to credit your program for really helping me get my legs ready for the exceptional challenges. I really do believe that I had the endurance to go the distance... And even as I was losing pounds of body mass and muscle each week, I had the foundation and confidence to know that I could take the next step and keep moving.

- J.

********************************
Just wanted to give you guys some feedback. I just completed Ranger school. I used the Ranger train up program twice prior to my original start date, then got delayed a month since the january class was overbooked and followed your operator pentathalon program. There wasn't a single day my legs felt the hurt that some other guys were feeling. I even volunteered to carry the heavier equipment on multiple long walks and the hike up Mount Hawk.

-T

*******************************

Rob-

I just completed Ranger School. I used your Ranger school prep program to get ready for the course. It definitely prepared me for both pre-ranger and ranger school itself. The sandbag get-ups, in my opinion, were the most helpful, due to all the time spent under a ruck. Thank you for your time and help.

-J

*******************************

I just graduated Ranger School and was able to make it through without any recycles. A large part of that I think is due to my training leading up to Ranger using your Ranger School prep program. The program did an excellent job of preparing my physically and mentally for the rigors of Ranger School. I cycled through it once before our Brigade level Ranger Assessment Program, then cycled through it again before going to RTAC at the WTC in Fort Benning. Thank you for all you all do, and the support you give to the military and law enforcement communities.

--B

*************

I would also like to give you all some kudos. I graduated Ranger School on Friday (17OCT) and was able to make it through without any recycles. A large part of that I think is due to my training leading up to Ranger using your Ranger School Prep program. The program did an excellent job of preparing my physically and mentally for the rigors of Ranger School. I cycled through it once before our Brigade level Ranger Assessment Program, then cycled through it again before going to RTAC at the WTC in Fort Benning. I would recommend that you somehow incorporate more flutterkicks into the workouts as they seemed particularly fond of them in Darby Phase. Also, for those of us who are time-constrained, if push comes to shove between a workout and a ruck march on the plan, always pick the ruck march. During Ranger School you spend so much time under a ruck that rucking will serve you best instead of lifting weights. For the rucks in the plan, since you have two per week, I would recommend having one be for time (i.e. to prep for the 12 miler that weighs about 50lbs) and then one that is for distance and at a heavier weight (i.e. 60-80lbs). After RAP week, I can't think of a time when we rucked with anything less than 60lbs (maybe through Darby if you didn't carry any squad equipment).

Just some thoughts and comments. All in all, I thought it was a great plan, and am still an avid fan of Military Athlete. Thank you for all you all do, and the support you give to the military and law enforcement communities.

-J
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