Description
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.
Also included with this plan is access to the Ranger School Recovery Plan which should be completed after 1-2 weeks of total rest following graduation.
***************** 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 ****************
FITNESS ATTRIBUTES
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.
WEEKLY SCHEDULE
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 Sit 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
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.
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
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
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
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.
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: 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.
→ Deploy & Assess: 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.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.
We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.
– Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
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
COMMON QUESTIONS:
Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.
Is it true you guarantee your stuff works?
Yes. 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.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
Do you have a mobile app?
Yes, we do. Available for IOS and Android.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?
- Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.
Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
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 have more questions?
Email rob@mtntactical.com
Testimonials
"Just wanted to drop you an email because I was going through some old stuff and I saw this. Followed your advice - crushed Ranger School that time. Thanks for all the help man, your stuff kicks ass!"
*********************
"Good work with the Ranger Preparation Program. I used it prior to going to Ft. Bragg’s Pre-Ranger with enough success to make it to Ranger School where it allowed me to succeed at RAP week with no worries. The lunges were also much appreciated in Mountain Phase, just the mental aspect of knowing I’ve done thousands of lunges in the months leading up to those mountains made things easier."
*********************
"I just spoke with a soldier that completed the v3 training and recently graduated Ranger school. He is in the process of mobilizing so I wanted to share what he told me in regards to the program:
The rucking was paramount to the training. He went straight-through and he mentioned that he didn't start to fall off until the beginning of the Florida FTX. While in school, you'll notice Ranger students have to get on the ground and strap up the ruck in order to even get the ruck on. His strength wasn't sapped, so he was able to pick the ruck off the ground and get up get ready to move. This may not seem like a big deal, but if you're the last one up before a movement or slower than everyone else, it does get noticed and will affect your peer ratings. The less tired you are, the more you can contribute. HUGE FACTOR!
He added mountain climbers to the work capacity based off of what I told him. Before you move into Darby, you do these in these in gravel in the company training areas. It is absolute murder on your hands.
You also do something called "Y Squats". They are a smoker but he said it wasn't an issue because of your programming.
Last thing he mentioned was how most of his squad asked him how he prepared, and mentioned the programming from your team. They all went off of the RTB's programming which got them through Darby and then most of them were sucking starting out in Mountains. He definitely believed that your programming is what got him through the school in a first time go.
So, thank you so much for everything Rob. He's a stud but that will only get you so far. We now have 2(!) Ranger-qualified soldiers with your help."
*********************
"I want to note that I followed your Ranger program leading up to the course. I made it straight through with no injury. I owe this to MTIs programming. So thank you again. RLTW"
*********************
"Really love the website and training plans. I used the Ranger School prep plan and it got me through RAP week and the school straight through. I was very impressed how physically prepared I was by just following your plan and eating well. I use a combination of your plans now to make the PT plan for my platoon. Last week my platoon scored a 276 average on the APFT… the BEST in the entire battalion. So thank you all for your hard work in putting all these plans together."
*********************
"I just wanted to thank you for the years of knowledge I’ve been getting from you guys. I used the rasp plan with success a few years ago and then used many other plans in between and I followed the ranger school plan as much as I was able to before going to school. I went straight through with no recycles and even met some guys there that we’re talking about rob Shaul and caught my attention. They followed your programming and did the same thing. I’m with first ranger battalion, 75th ranger regiment"
*********************
First and foremost, I'm in the National Guard so I required RTAC before Ranger school. So, my experience is a bit different than most (IBOLC, Ranger Regiment, MCCC, etc). Prior to the Ranger training program, I already had completed the Valor program which gave me a nice base of fitness due to the 3 mile interval rucks and added running. I started the Ranger School training program 9 weeks before the start of the school (this was when the program was only 7 weeks). I doubled up on Week 4 and Week 5 since I had a little extra time. During Week 7, I did a lot of "active recovery" with walking and swimming. I believe this week was the most important..I also upped my diet so I could gain some "healthy" fat.
I initially tested at the following numbers:
PU: 57 (these are to "Ranger standard"...arms completely locked out, chest tapping the ground, back up at the pace of a metronome. Slow and methodical.)
SU: 64 (also performed at perfect standard)
2 mile: 31:20
Pull-Ups: 10 (perfect, all the way down...even disengaging my lats so I knew they were to standard)
12 mile: 2:25
After the assessment I was pretty wiped out due to the 12 mile ruck. It's definitely normal because rucking sucks ass anyway.
I finished the program at the following numbers:
PU: 72 (this is without stopping during the 2 minutes, slow and steady)
SU: 80
2 mile: 30:15
Pull-Ups: 18
12 mile: 1:55 (I was at an airborne shuffle the entire time)
I reported to RTAC in January 2018 and graduated Ranger school in April. There were a couple of things that the RTAC cadre loved that wasn't in the Ranger programming:
1. Mountain Climbers
- We did these more than push-ups
2. Hill Sprints
- The infamous "tab runs" in RTAC were you run down a large hill, touch a Ranger tab and spring back up the hill.
3. Flutter Kicks
- You do have these in the programming but I strongly suggest if you can go over the prescribed # in the Ranger program do it because you do a shit load of them.
I had 2 days between RTAC and Ranger. Not much time recover but I definitely lived it up with food and some active recovery. As for RAP week I had no issues. I completed the ruck march in 2:28 and received a Major Plus for finishing before 2:30. A tip is to have 1 duffel bag filled with all of your clothes and use it to prop up your feet with the 1-2 hours of sleep you get each night prior to the ruck. It'll help a lot.
I want to touch on a few things that I loved during the programming and a couple of things that I changed:
1. Mountain climbers during the Work Capacity
- RTAC and Darby cadre preferred these
2. 2 mile intervals
- After about 4 weeks of the interval training, I started to remove them and used that time for rucking.
3. Mobility work
- The program does a wonderful job of hitting this. But, it's definitely worth stressing.
Other than that, I suggest the program to any and every one. Just a reminder, I did the v1, not v2, so I'm not sure what has changed.
Thanks for everything, Rob.
*********************
I just graduated Ranger School after 62 days and I would like to take a moment to thank both you and your team for helping to make that happen. I have been using your programs since December, 2016. Following a knee surgery in May, I used the post rehab leg injury training, Valor, Resilience, Gratitude, and finally the Ranger School plan to get me in the physical shape necessary to finish at the top of my class in IBOLC and spend the least amount of time in Ranger School. Specifically, I felt that the heavy focus on Chassis Integrity and durability work helped me move through without issue while many of my peers complained about their knees and backs. I look forward to starting your Afghanistan pre-deployment plan in preparation for my unit’s upcoming rotation overseas, as well as more of the school-specific plans as I progress in my career. Thank you again!
*********************
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
