Best Ranger Competition Training Plan
$99.00
- 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 250+ Plans included with an Athlete’s Subscription
Description
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 at threshold, 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.
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
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)
AM SESSION
Objective: Strength/Work Capacity
Warm up:
3 Rounds
Barbell Complex @ 65#
6x push ups
Instep Stretch
Training:
(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
PM SESSION
Obj: Work Capacity
Warm up: 10 Min Sandbag Getup @ 60#
Training:
(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#
*********************
SESSION 41
AM TRAINING:
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
Training:
(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#
**************************
SESSION 42
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.
Testimonials
I just recently finished the Best Ranger training program through mtntactical and competed this past weekend. While we didn’t finish that great, due to an injury suffered on my partner, the program was extremely sufficient to get us into the shape that we needed to be in to compete in the Best Ranger competition. Thanks again for the great training programs!
*******************
Rob,
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.
VR,
- B
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