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.
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: firstname.lastname@example.org
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.