RANGER SCHOOL PREP PROGRAM
A 12-Week Physical Training Program
Written by: Nick Bare
Table Of Contents
Chapter 1 : Behind The Author
Chapter 2 : Ranger School Requirements
Chapter 3 : 12-Week Training Program
Chapter 4 : Nutrition
Chapter 5 : RAP Week
Chapter 6 : Conclusion
Ranger School Prep Program
Chapter 1: Behind The Author
Nick Bare
I spent four years in the Army as
an Infantry Officer stationed at
Fort Hood, TX. In 2013 I
graduated from the Indiana
University of Pennsylvania with a
Bachelors Degree in Nutrition.
Soon afterwards I was sent to Fort
Benning, GA to complete the
Infantry Basic Officer Leaders
Course (IBOLC), Ranger School
and Airborne School.
To focus on this book specifically and the preparation for the
physical requirements for Ranger School - let’s talk about my
experience there. I was in the best shape of my life before
starting this course in February of 2014. Due to a long waiting list
for course dates I was required to compete for a Ranger School
slot. An order of merit list was built based upon physical abilities
in the Ranger PT test, 12-mile ruck march and land navigation. I
was selected to start immediately after finishing IBOLC.
I was one of the lucky ones - I got to spend over 120 days in a 61day course due to two recycles and one of them being for a six
week hold over during the Best Ranger Competition. Due to this
experience I have a little bit of insight in the school, its operations
and most importantly - the physical requirements and
expectations.
If you fail to plan for this course - you should plan to fail…
Ranger School Prep Program
Chapter 2: Ranger School Requirements
Before starting this course you should know that you are already
provided the answers to the test. Each student will be tested in
the 17 to 21 year old age bracket and must score 70 points in
each event. This means:
Ranger Physical Assessment
49 push-ups, 59 sit-ups, 5-mile run in 40 minutes or less and 6
chin-ups.
CWSA (Combat Water Survival Assessment)
The Log Walk Rope Drop is the first obstacle that must be
negotiated. This consists of climbing a 35’ tower, followed by
walking 70’ across a log, negotiate three steps in the center of the
log climb out on a rope, commando crawl along the rope, over the
water, then drop the 35’ into the water. This is done wearing
ACU’s, boots and a Personnel Floatation Device.
The Ranger Candidate will then swim out of the pond and move
to the Suspension traverse (Slide for Life) where they will climb a
75’ tower, slide 150 meters down a cable and release into the
water when instructed. This is also done wearing a PFD.
The final assessment is the Removal of Equipment and 15 Meter
Swim. Equipment Removal: starting at the side of the pond the
candidate will enter the water and immediately submerge, discard
rifle and remove LCE then begin the 15 meter swim. The 15
Meter Swim out of the pond is conducted wearing ACUs/boots.
Ranger School Prep Program
Land Navigation
Combined (Night into Day) land navigation test: Must find 4 of 5
points in four hours during examination in the Ranger course.
The key to passing the Land Navigation test is practice. Your
training must be realistic. You must conduct your training in the
same uniform during practice sessions as you will be tested in
Ranger School. The Ranger School land navigation test is a
combined Night (one hour) into day test approximately 10
kilometers in length. The start time will be adjusted to ensure the
Ranger Student has 1-1 1/2 hrs of limited visibility (night) and 2 ½
hrs of daylight. The test starts with the night portion first.
Therefore, you must train until you can successfully locate at
least 2 points during 1½ hrs of limited visibility or you will not
make 4 out of 5 points in 4 hours. Most of the Land Navigation
failures do not make the time standard. The only way to get faster
is to practice. Route planning is a skill commonly overlooked by
Ranger School’s land navigation failures. Keep it simple by using
checkpoints (road intersections, streams, prominent terrain, etc)
along your route to keep you on track.
12 Mile Foot March
Each Ranger student must complete the established distance of
the foot march at no slower than a 15-minute per mile pace.
Students must complete the foot march with the appropriate
packing list. Historically, there are only a few foot march event
failures during RAP Week (varies from 1 to 14
per class). Nevertheless, training for the foot march will set you up
for success for the other 8 weeks of Ranger School. Once RAP
Week has ended, you will continuously walk with a
Ranger School Prep Program
rucksack over varying terrain while patrolling and conducting
technique training in each phase. Soldiers who train for the foot
march have fewer injuries and infections from blisters than those
soldiers who failed to incorporate foot marching into their
preparation program. Focus on toughening your feet as well as
strengthening your back and abdominal muscles to mitigate
injuries and increase your potential for success.
These are some of the physical events (including obstacle
courses) that you will be required to pass during RAP Week in
order to progress in to the course and begin the Ranger School
leadership and tactical assessments. This Ranger School Prep
Program will focus on preparing you physically to pass these
events and to sustain you through the duration of the course.
Ranger School Prep Program
Chapter 3: 12-Week Training Program
This 12-week physical training program is broken down in to 3
blocks. Each block lasts a total of 4 weeks in duration.
The following program will display 12 weeks of training programs.
Below is an outline of the following 12 week’s. The training
program will go in-depth of each day throughout the next 3 blocks.
*A brief overview of the Ruck March and Run schedule:
BLOCK 1
Week 1: 3 mile Ruck March + 2 mile Run
Week 2: 3 mile Ruck March + 2 mile Run
Week 3: 4 mile Ruck March + 2 mile Run
Week 4: 6 mile Ruck March + 3 mile Run
BLOCK 2
Week 1: 3 mile Ruck March + 4 mile Run
Week 2: 8 mile Ruck March + 3 mile Run
Week 3: 4 mile Ruck March + 5 mile Run
Week 4: 10 mile Ruck March + 3 mile Run
BLOCK 3
Week 1: 3 mile Ruck March + 5 mile Run
Week 2: 12 mile Ruck March + 2 mile Run
Week 3: 4 mile Ruck March + 6 mile Run
Week 4: 6 mile Ruck March + 4 mile Run
Ranger School Prep Program
Weeks 1-12
The first month of this training program is the initial acclimation
and assessment phase. The second and third month of this
training program will begin implementing non-linear progression of
Ruck Marches and Runs. This will help promote improvements in
physical abilities as well as recovery throughout. Each block will
complete the same workouts with minor changes to Ruck March
and Run distances. This is a 7-day program with one rest day a
week. The split overview is:
Day 1: Push Day
Day 2: Ruck March/Core
Day 3: Pull Day
Day 4: Rest Day/Mobility
Day 5: Run (Long Distance)/Bodyweight Training
Day 6: Lower Body
Day 7: Interval Training/Core
Ranger School Prep Program
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 1, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
25
4
Dumbbell
Bench Press
8-10
3
Overhead
Barbell Press
5
5
*This is a strict military overhead press.
Dips
15
3
*Add weight if possible.
Tricep
Extensions
15
3
Medicine Ball
Push Ups
20
4
*Complete push ups while hands are on a medicine ball. If you do not have access to a
medicine ball then complete close grip push ups with hands placed on bench.
Hand Stand
Push Ups
AMRAP
4
*This may be an exercise that takes you time to perform but is great for overall upper body
development. Complete as many repetitions as possible for a total of 4 sets.
*The main goal is to complete 100 push ups. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 1, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 3-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 14 min/mile paces.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 1, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
10
4
Deadlifts
8-10
4
Pendlay
Rows
8-10
3
*Ensure you are not using too heavy of a weight.
Rear Delt Fly
15
3
*Completed with dumbells or with cables.
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
AMRAP
4
*Rest 2 minutes in between each set.
*The main goal is to complete 40 pull ups. If you cannot do sets of 10 reps - break it up to
ensure you complete 40 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 1, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 1, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
EXERCISE
Push Ups
*Complete a 2-mile run for time. The goal is to hold below a 7:30 minute/mile pace.
NOTES
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Pull Ups
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Bodyweight
Squats
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Hand Stand
Push Ups
4 sets AMRAP (As many reps as possible) - 2 minutes rest in between sets.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 1, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Bodyweight
squats
25
4
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
3
*You can use a barbell or dumbbells to complete.
Box Jumps
25
4
*40 inch box height.
Lunges
20
3
*You can use a barbell or dumbbells. 10 each leg.
Burpees
*100 burpees for time.
NOTES
*The main goal is to complete 100 body squats. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 1, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minutes rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 2, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
25
4
Dumbbell
Bench Press
8-10
3
Overhead
Barbell Press
5
5
*This is a strict military overhead press.
Dips
15
3
*Add weight if possible.
Tricep
Extensions
15
3
Medicine Ball
Push Ups
20
4
*Complete push ups while hands are on a medicine ball. If you do not have access to a
medicine ball then complete close grip push ups with hands placed on bench.
Hand Stand
Push Ups
AMRAP
4
*This may be an exercise that takes you time to perform but is great for overall upper body
development. Complete as many repetitions as possible for a total of 4 sets.
*The main goal is to complete 100 push ups. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 2, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 3-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 14 min/mile paces.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 2, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
10
4
Deadlifts
8-10
4
Pendlay
Rows
8-10
3
*Ensure you are not using too heavy of a weight.
Rear Delt Fly
15
3
*Completed with dumbells or with cables.
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
AMRAP
4
*Rest 2 minutes in between each set.
*The main goal is to complete 40 pull ups. If you cannot do sets of 10 reps - break it up to
ensure you complete 40 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 2, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 2, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
EXERCISE
Push Ups
*Complete a 2-mile run for time. The goal is to hold below a 7:30 minute/mile pace.
NOTES
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Pull Ups
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Bodyweight
Squats
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Hand Stand
Push Ups
4 sets AMRAP (As many reps as possible) - 2 minutes rest in between sets.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 2, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Bodyweight
squats
25
4
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
3
*You can use a barbell or dumbbells to complete.
Box Jumps
25
4
*40 inch box height.
Lunges
20
3
*You can use a barbell or dumbbells. 10 each leg.
Burpees
*100 burpees for time.
NOTES
*The main goal is to complete 100 body squats. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 2, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minutes rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 3, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
25
4
Dumbbell
Bench Press
8-10
3
Overhead
Barbell Press
5
5
*This is a strict military overhead press.
Dips
15
3
*Add weight if possible.
Tricep
Extensions
15
3
Medicine Ball
Push Ups
20
4
*Complete push ups while hands are on a medicine ball. If you do not have access to a
medicine ball then complete close grip push ups with hands placed on bench.
Hand Stand
Push Ups
AMRAP
4
*This may be an exercise that takes you time to perform but is great for overall upper body
development. Complete as many repetitions as possible for a total of 4 sets.
*The main goal is to complete 100 push ups. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 3, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 4-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 14 min/mile paces.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 3, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
10
4
Deadlifts
8-10
4
Pendlay
Rows
8-10
3
*Ensure you are not using too heavy of a weight.
Rear Delt Fly
15
3
*Completed with dumbells or with cables.
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
AMRAP
4
*Rest 2 minutes in between each set.
*The main goal is to complete 40 pull ups. If you cannot do sets of 10 reps - break it up to
ensure you complete 40 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 3, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 3, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
EXERCISE
Push Ups
*Complete a 2-mile run for time. The goal is to hold below a 7:30 minute/mile pace.
NOTES
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Pull Ups
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Bodyweight
Squats
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Hand Stand
Push Ups
4 sets AMRAP (As many reps as possible) - 2 minutes rest in between sets.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 3, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Bodyweight
squats
25
4
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
3
*You can use a barbell or dumbbells to complete.
Box Jumps
25
4
*40 inch box height.
Lunges
20
3
*You can use a barbell or dumbbells. 10 each leg.
Burpees
*100 burpees for time.
NOTES
*The main goal is to complete 100 body squats. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 3, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minutes rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 4, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
25
4
Dumbbell
Bench Press
8-10
3
Overhead
Barbell Press
5
5
*This is a strict military overhead press.
Dips
15
3
*Add weight if possible.
Tricep
Extensions
15
3
Medicine Ball
Push Ups
20
4
*Complete push ups while hands are on a medicine ball. If you do not have access to a
medicine ball then complete close grip push ups with hands placed on bench.
Hand Stand
Push Ups
AMRAP
4
*This may be an exercise that takes you time to perform but is great for overall upper body
development. Complete as many repetitions as possible for a total of 4 sets.
*The main goal is to complete 100 push ups. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 4, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 6-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 14 min/mile paces.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 4, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
10
4
Deadlifts
8-10
4
Pendlay
Rows
8-10
3
*Ensure you are not using too heavy of a weight.
Rear Delt Fly
15
3
*Completed with dumbells or with cables.
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
AMRAP
4
*Rest 2 minutes in between each set.
*The main goal is to complete 40 pull ups. If you cannot do sets of 10 reps - break it up to
ensure you complete 40 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 4, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 4, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
EXERCISE
Push Ups
*Complete a 3-mile run for time. The goal is to hold below a 7:30 minute/mile pace.
NOTES
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Pull Ups
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Bodyweight
Squats
As many repetitions as possible in 5 minutes.
REST 3 MINUTES
Hand Stand
Push Ups
4 sets AMRAP (As many reps as possible) - 2 minutes rest in between sets.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 4, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Bodyweight
squats
25
4
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
3
*You can use a barbell or dumbbells to complete.
Box Jumps
25
4
*40 inch box height.
Lunges
20
3
*You can use a barbell or dumbbells. 10 each leg.
Burpees
*100 burpees for time.
NOTES
*The main goal is to complete 100 body squats. If you cannot do sets of 25 reps - break it up to
ensure you complete 100 repetitions total.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 4, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minutes rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
EXERCISE
REPS
SETS
NOTES
Hanging Leg
Raises
15
3
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
L-Sits
As Long As
Possible
3
*Complete on a dip bar and hold legs straight in front of you as long as possible while bracing
with your abdominals.
Decline Sit
Ups
20
3
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 5, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Bench Press
5
5
Push Ups
25
5
Overhead
Dumbbell
Tricep
Extensions
15
4
Dips
15
3
Close Grip
Bench Press
8-10
4
Dumbbell
Shoulder
Press
8-10
4
*To add variation - try doing 5 reps each arm (one arm at a time) and then complete a burn out
with both arms to failure.
Hand Stand
Push Ups
5 EMOM
10
*If possible - complete 5 Hand Stand Push Ups - Every minute on the minute for a total of 10
minutes.
This is a SUPSET. Complete your 5 reps on bench press and then immediately go straight in to
25 push ups. After the push ups rest for 2 MINUTES - then complete the next set of bench
press and push ups. Complete 5 sets of this superset total.
*Add weight if possible.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 5, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 3-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:30 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 5, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Dumbbell
Rows
8-10
4
Pull Ups
AMRAP
4
Deadlifts
5
5
Face pulls
15
3
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
6 EMOM
10
*If possible - complete 5 Chin Ups - Every minute on the minute for a total of 10 minutes.
This is a SUPSET. Complete your reps on dumbbell row and then immediately go straight in to
as many reps as possible on pull ups. After pull ups rest for 2 MINUTES - then complete the
next set of dumbbell row and pull ups. Complete 4 sets of this superset total.
*Complete with rope attachment on cables.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 5, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 5, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 4-mile run for time. The goal is to hold below a 7:15 minute/mile pace.
NOTES
This workout is a 20 minute metabolic conditioning workout.
Complete as many rounds as possible in 20 minutes. Keep track of your rounds and try to improve each week for this block.
5 Pull Ups
10 Push Ups
15 Bodyweight Squats
5 Bodyweight Dips
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 5, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
8-10
4
Goblet Squats
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*200 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 5, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
100 meters
*4 repetitions. 30 second rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetition. 1 minute rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. This is a cool down but hold a 8-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 6, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Bench Press
5
5
Push Ups
25
5
Overhead
Dumbbell
Tricep
Extensions
15
4
Dips
15
3
Close Grip
Bench Press
8-10
4
Dumbbell
Shoulder
Press
8-10
4
*To add variation - try doing 5 reps each arm (one arm at a time) and then complete a burn out
with both arms to failure.
Hand Stand
Push Ups
5 EMOM
10
*If possible - complete 5 Hand Stand Push Ups - Every minute on the minute for a total of 10
minutes.
This is a SUPSET. Complete your 5 reps on bench press and then immediately go straight in to
25 push ups. After the push ups rest for 2 MINUTES - then complete the next set of bench
press and push ups. Complete 5 sets of this superset total.
*Add weight if possible.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 6, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 8-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:30 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 6, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Dumbbell
Rows
8-10
4
Pull Ups
AMRAP
4
Deadlifts
5
5
Face pulls
15
3
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
6 EMOM
10
*If possible - complete 5 Chin Ups - Every minute on the minute for a total of 10 minutes.
This is a SUPSET. Complete your reps on dumbbell row and then immediately go straight in to
as many reps as possible on pull ups. After pull ups rest for 2 MINUTES - then complete the
next set of dumbbell row and pull ups. Complete 4 sets of this superset total.
*Complete with rope attachment on cables.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 6, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 6, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 3-mile run for time. The goal is to hold below a 7:15 minute/mile pace.
NOTES
This workout is a 20 minute metabolic conditioning workout.
Complete as many rounds as possible in 20 minutes. Keep track of your rounds and try to improve each week for this block.
5 Pull Ups
10 Push Ups
15 Bodyweight Squats
5 Bodyweight Dips
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 6, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
8-10
4
Goblet Squats
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*200 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 6, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
100 meters
*4 repetitions. 30 second rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetition. 1 minute rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. This is a cool down but hold a 8-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 7, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Bench Press
5
5
Push Ups
25
5
Overhead
Dumbbell
Tricep
Extensions
15
4
Dips
15
3
Close Grip
Bench Press
8-10
4
Dumbbell
Shoulder
Press
8-10
4
*To add variation - try doing 5 reps each arm (one arm at a time) and then complete a burn out
with both arms to failure.
Hand Stand
Push Ups
5 EMOM
10
*If possible - complete 5 Hand Stand Push Ups - Every minute on the minute for a total of 10
minutes.
This is a SUPSET. Complete your 5 reps on bench press and then immediately go straight in to
25 push ups. After the push ups rest for 2 MINUTES - then complete the next set of bench
press and push ups. Complete 5 sets of this superset total.
*Add weight if possible.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 7, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 4-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:30 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 7, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Dumbbell
Rows
8-10
4
Pull Ups
AMRAP
4
Deadlifts
5
5
Face pulls
15
3
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
6 EMOM
10
*If possible - complete 5 Chin Ups - Every minute on the minute for a total of 10 minutes.
This is a SUPSET. Complete your reps on dumbbell row and then immediately go straight in to
as many reps as possible on pull ups. After pull ups rest for 2 MINUTES - then complete the
next set of dumbbell row and pull ups. Complete 4 sets of this superset total.
*Complete with rope attachment on cables.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 7, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 7, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 5-mile run for time. The goal is to hold below a 7:15 minute/mile pace.
NOTES
This workout is a 20 minute metabolic conditioning workout.
Complete as many rounds as possible in 20 minutes. Keep track of your rounds and try to improve each week for this block.
5 Pull Ups
10 Push Ups
15 Bodyweight Squats
5 Bodyweight Dips
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 7, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
8-10
4
Goblet Squats
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*200 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 7, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
100 meters
*4 repetitions. 30 second rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetition. 1 minute rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. This is a cool down but hold a 8-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 8, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Bench Press
5
5
Push Ups
25
5
Overhead
Dumbbell
Tricep
Extensions
15
4
Dips
15
3
Close Grip
Bench Press
8-10
4
Dumbbell
Shoulder
Press
8-10
4
*To add variation - try doing 5 reps each arm (one arm at a time) and then complete a burn out
with both arms to failure.
Hand Stand
Push Ups
5 EMOM
10
*If possible - complete 5 Hand Stand Push Ups - Every minute on the minute for a total of 10
minutes.
This is a SUPSET. Complete your 5 reps on bench press and then immediately go straight in to
25 push ups. After the push ups rest for 2 MINUTES - then complete the next set of bench
press and push ups. Complete 5 sets of this superset total.
*Add weight if possible.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 8, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 10-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:30 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 8, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Dumbbell
Rows
8-10
4
Pull Ups
AMRAP
4
Deadlifts
5
5
Face pulls
15
3
Lat Pull Down
15
3
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Chin Ups
6 EMOM
10
*If possible - complete 5 Chin Ups - Every minute on the minute for a total of 10 minutes.
This is a SUPSET. Complete your reps on dumbbell row and then immediately go straight in to
as many reps as possible on pull ups. After pull ups rest for 2 MINUTES - then complete the
next set of dumbbell row and pull ups. Complete 4 sets of this superset total.
*Complete with rope attachment on cables.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 8, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 8, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 3-mile run for time. The goal is to hold below a 7:15 minute/mile pace.
NOTES
This workout is a 20 minute metabolic conditioning workout.
Complete as many rounds as possible in 20 minutes. Keep track of your rounds and try to improve each week for this block.
5 Pull Ups
10 Push Ups
15 Bodyweight Squats
5 Bodyweight Dips
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 8, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
8-10
4
Goblet Squats
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*200 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 8, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
100 meters
*4 repetitions. 30 second rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
200 meters
*4 repetition. 1 minute rest in between sets. 100% intensity.
400 meters
*4 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. This is a cool down but hold a 8-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 9, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
AMRAP
1
Push Ups
25
2
The goal is to complete 100 push ups here at a faster time. For the first set complete As Many
Reps As Possible. Take a 1 minute rest and then complete 2 sets of 25 repetitions.
Bench Press
10
10
*Take 90 second rest periods in between each set.
Dips
10
10
*Bodyweight - Take 90 Seconds rest periods in between each set.
Close Grip
Bench Press
8-10
3
Overhead
Barbell Press
8-10
4
Hand Stand
Push Ups
8 EMOM
5
*If possible - complete 8 Hand Stand Push Ups - Every minute on the minute for a total of 5
minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 9, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 3-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:00 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Sit Ups
AMRAP in 1
minute
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*Complete As Many Reps As Possible in 1 minute. Rest 1 minute in between each set.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 9, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
AMRAP in 5
minutes
1
Deadlifts
3
6
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Dumbbell
Shrugs
15
3
*You can substitue with barbell shrugs.
Facepulls
20
4
Lat Pull
Downs
10-12
4
Chin Ups
8 EMOM
7
*Complete as many pull ups as possible in 5 minutes.
*If possible - complete 8 Chin Ups - Every minute on the minute for a total of 7 minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 9, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 9, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 5-mile run for time. The goal is to hold below a 7:00 minute/mile pace.
NOTES
This workout is a 25 minute metabolic conditioning workout.
Complete as many rounds as possible in 25 minutes. Keep track of your rounds and try to improve each week for this block.
400 meter run
20 Push Ups
30 Bodysquats
10 Pull Ups
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 9, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*300 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 9, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
1600 meters
*1 repetition. This is a cool down but hold a 7:30-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 10, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
AMRAP
1
Push Ups
25
2
The goal is to complete 100 push ups here at a faster time. For the first set complete As Many
Reps As Possible. Take a 1 minute rest and then complete 2 sets of 25 repetitions.
Bench Press
10
10
*Take 90 second rest periods in between each set.
Dips
10
10
*Bodyweight - Take 90 Seconds rest periods in between each set.
Close Grip
Bench Press
8-10
3
Overhead
Barbell Press
8-10
4
Hand Stand
Push Ups
8 EMOM
5
*If possible - complete 8 Hand Stand Push Ups - Every minute on the minute for a total of 5
minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 10, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 12-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:30 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Sit Ups
AMRAP in 1
minute
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*Complete As Many Reps As Possible in 1 minute. Rest 1 minute in between each set.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 10, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
AMRAP in 5
minutes
1
Deadlifts
3
6
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Dumbbell
Shrugs
15
3
*You can substitue with barbell shrugs.
Facepulls
20
4
Lat Pull
Downs
10-12
4
Chin Ups
8 EMOM
7
*Complete as many pull ups as possible in 5 minutes.
*If possible - complete 8 Chin Ups - Every minute on the minute for a total of 7 minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 10, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 10, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 2-mile run for time. The goal is to hold below a 6:45 minute/mile pace.
NOTES
This workout is a 25 minute metabolic conditioning workout.
Complete as many rounds as possible in 25 minutes. Keep track of your rounds and try to improve each week for this block.
400 meter run
20 Push Ups
30 Bodysquats
10 Pull Ups
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 10, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*300 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 10, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
1600 meters
*1 repetition. This is a cool down but hold a 7:30-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 11, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
AMRAP
1
Push Ups
25
2
The goal is to complete 100 push ups here at a faster time. For the first set complete As Many
Reps As Possible. Take a 1 minute rest and then complete 2 sets of 25 repetitions.
Bench Press
10
10
*Take 90 second rest periods in between each set.
Dips
10
10
*Bodyweight - Take 90 Seconds rest periods in between each set.
Close Grip
Bench Press
8-10
3
Overhead
Barbell Press
8-10
4
Hand Stand
Push Ups
8 EMOM
5
*If possible - complete 8 Hand Stand Push Ups - Every minute on the minute for a total of 5
minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 11, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 4-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:00 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Sit Ups
AMRAP in 1
minute
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*Complete As Many Reps As Possible in 1 minute. Rest 1 minute in between each set.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 11, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
AMRAP in 5
minutes
1
Deadlifts
3
6
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Dumbbell
Shrugs
15
3
*You can substitue with barbell shrugs.
Facepulls
20
4
Lat Pull
Downs
10-12
4
Chin Ups
8 EMOM
7
*Complete as many pull ups as possible in 5 minutes.
*If possible - complete 8 Chin Ups - Every minute on the minute for a total of 7 minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 11, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 11, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 6-mile run for time. The goal is to hold below a 7:30 minute/mile pace.
NOTES
This workout is a 25 minute metabolic conditioning workout.
Complete as many rounds as possible in 25 minutes. Keep track of your rounds and try to improve each week for this block.
400 meter run
20 Push Ups
30 Bodysquats
10 Pull Ups
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 11, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*300 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 11, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
1600 meters
*1 repetition. This is a cool down but hold a 7:30-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 12, Day 1 of the Ranger School Prep Program.
PUSH DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Push Ups
AMRAP
1
Push Ups
25
2
The goal is to complete 100 push ups here at a faster time. For the first set complete As Many
Reps As Possible. Take a 1 minute rest and then complete 2 sets of 25 repetitions.
Bench Press
10
10
*Take 90 second rest periods in between each set.
Dips
10
10
*Bodyweight - Take 90 Seconds rest periods in between each set.
Close Grip
Bench Press
8-10
3
Overhead
Barbell Press
8-10
4
Hand Stand
Push Ups
8 EMOM
5
*If possible - complete 8 Hand Stand Push Ups - Every minute on the minute for a total of 5
minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 12, Day 2 of the Ranger School Prep Program.
RUCK MARCH / CORE
The main focus of this day is to start building to your 12-mile ruck march with a core emphasis workout.
RUCK
MARCH
*Complete a 6-mile ruck march with a 35 pound pack and assault boots. The goal is to hold below 13:00 min/mile paces.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Sit Ups
AMRAP in 1
minute
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*Complete As Many Reps As Possible in 1 minute. Rest 1 minute in between each set.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 12, Day 3 of the Ranger School Prep Program.
PULL DAY
The main focus of this day is to overload the upper body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
NOTES
Pull Ups
AMRAP in 5
minutes
1
Deadlifts
3
6
Kettle Bell
Swings
20
4
*If you do not have access to kettle bell training you can substitue for low cable rows/dumbbell
rows.
Dumbbell
Shrugs
15
3
*You can substitue with barbell shrugs.
Facepulls
20
4
Lat Pull
Downs
10-12
4
Chin Ups
8 EMOM
7
*Complete as many pull ups as possible in 5 minutes.
*If possible - complete 8 Chin Ups - Every minute on the minute for a total of 7 minutes.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 12, Day 4 of the Ranger School Prep Program.
REST DAY
This is a rest day and should be used for active recovery - mobility, stretching and resting the body.
REST DAY.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 12, Day 5 of the Ranger School Prep Program.
RUN (LONG) / BODYWEIGHT TRAINING
The main focus of this day is to run long distance and complete bodyweight training exercises.
RUN
*Complete a 4-mile run for time. The goal is to hold below a 7:15 minute/mile pace.
NOTES
This workout is a 25 minute metabolic conditioning workout.
Complete as many rounds as possible in 25 minutes. Keep track of your rounds and try to improve each week for this block.
400 meter run
20 Push Ups
30 Bodysquats
10 Pull Ups
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 12, Day 6 of the Ranger School Prep Program.
LOWER BODY DAY
The main focus of this day is to overload the lower body with some strength movements as well as bodyweight hypertrophy.
EXERCISE
REPS
SETS
Barbell
Squats
5
5
Stiff Leg
Deadlifts
8-10
4
Hamstring
Curl
12-15
3
Box Jumps
25
4
Lunges
20
4
Bodyweight
Squats
NOTES
This is a SUPSET. Complete your 25 reps on 40” box jumps and then immediately go straight
in to 20 weighted lunges. After the lunges rest for 2 MINUTES - then complete the next set of
box jumps and lunges. Complete 5 sets of this superset total.
*300 bodyweight squats for time.
12 WEEK PROGRAM
RANGER SCHOOL PREP
www.passrangerschool.com
Program: This is Week 12, Day 7 of the Ranger School Prep Program.
RUN (INTERVAL) / CORE
The main focus of this day is to run intervals for VO2 max and complete core exercises.
RUN
200 meters
*4 repetitions. 1 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
800 meters
*1 repetition. 4 minute rest in between sets. 100% intensity.
400 meters
*2 repetitions. 2 minutes rest in between sets. 100% intensity.
1600 meters
*1 repetition. This is a cool down but hold a 7:30-min per mile pace.
EXERCISE
REPS
SETS
Hanging Leg
Raises
15
3
Cable
Crunches
20
3
Decline Sit
Ups
20
3
NOTES
*Start in the pull up position, hanging from the bar and lift legs (keep them as straight as
possible) until your toes touch the bar.
*If possible - complete on a GHD but in the event you do not have one you can complete these
on a decline bench (with or without a weighted plate or medicine ball).
Chapter 4: Nutrition
A physical training program will help you get stronger and faster
but you NEED to fuel the body for performance and recovery.
Proper nutrition throughout this program is an essential part of
success. After this 12-week program you will go to this school in
the best shape of your life and after you finish Ranger School and
earn the coveted tab you will leave in the worst shape of your life.
Spend these next 12 weeks getting you mind and body right. A
strong and healthy frame will allow you to focus on the mental
difficulties of this school rather than the physical ones.
The frame work…
I recommend tracking your nutrition for these next 12 weeks.
Tracking does two things for you:
1. Eliminates a variable while measuring performance progress.
If your
2. Ensures your body is fueled properly with nutrients to sustain
the intensity of the program and recover optimally.
How to begin tracking your Nutrition…
Curious about how to set up your macros? Follow the below
guidelines based off a few individual factors and you will be right
on your way! Macros are the macronutrients that make up food;
protein, carbohydrates and fat. Protein and carbohydrates are
each 4 calories per gram and fat is 9 calories per gram.
Ranger School Prep Program
FIRST
Calculate your BMR (Basal Metabolic Rate) using the Mifflin-St.
Jeor Equation. Your BMR is the amount of calories (energy) you
expend while at rest. Follow this link that will calculate your BMR
using your age, sex, height, weight and activity level. The results
will provide you daily caloric intakes based off weight
maintenance, weight gain or weight lose.
SECOND
Set up your daily macronutrient goals based off the below
guidelines and using your recommended caloric intake (based off
your BMR from the Mifflin-St. Jeor Equation).
Set up protein and fat...
Protein: 0.8 - 1.25 grams per pound of body weight.
Fat: 0.35-0.45 grams per pound of body weight.
Fill in rest of calories with carbohydrates...
Carbohydrates: The amount of carbohydrates you may consume
will be very specific to your macronutrient goals.
Refer to the below example…
Ranger School Prep Program
THIRD
Example:
Age: 26
Sex: Male
Height: 6'0"
Weight: 210 lbs
BMR based off Mifflin-St. Jeor: 3,399 calories (maintenance - very
active)
Protein: 210 pounds x 1.20 = 252 grams protein (252 x 4 = 1,008
calories)
Fat: 210 pounds x 0.40 = 84 grams fat (84 x 9 = 756 calories)
1,008 (protein calories) + 756 (fat calories) = 1,764 calories
3,399 calories - 1,764 calories = 1,635 (remaining calories for
carbohydrates)
1,635 / 4 = 409 grams of carbohydrates.
TRUST BUT VERIFY
While this equation has been tried and true, it may not be 100%
accurate for your personal dietary needs. Use the Mifflin-St. Jeor
Equation as a reference and baseline. Trust the numbers it
provides but track the progress you make and adjust your
numbers from there. If you are gaining or losing weight too
quickly, try manipulating carbohydrates and fats in small amounts.
Ranger School Prep Program
What foods should you eat?
The goal is to eat nutrient dense food items…
Protein
Eggs
Egg Whites
Chicken
Turkey
Beef
Fish
Greek Yogurt
Protein Powders
Carbohydrates
Potatoes
Sweet Potatoes
Pasta
Rice
Quinoa
Whole Wheat Bread/Wraps
Vegetables
Fruits
Oatmeal
Cereals
Granola Bars
Ranger School Prep Program
Fats
Coconut Oil
Olive Oil
Whole Eggs
Peanut Butter
Almond Butter
Nuts
Avocados
High Fat Meats (Steak, Beef, Chicken Thighs)
These are just some examples of food items (broken down by
macronutrient) that I like to consume on a daily basis to hit my
macronutrient goals.
I recommend downloading the free application for your phone
called “myfitnesspal” that makes tracking your food/nutrition very
easy.
Ranger School Prep Program
Chapter 5: RAP Week
RAP Week or the Ranger Assessment Phase is conducted during
the first few days of Ranger School. If you pass the requirements
during this phase you will enter the tactical/leadership evaluation
phases of Darby, Mountains and Florida.
During this week you will be tested on the Ranger PT Test, Land
Navigation, 12-mile Ruck March, Obstacle Courses and the
Combat Water Survival Assessment.
This is where your 12 weeks of training pay off. You are able to
complete the required physical events in the best shape of your
life so that you can enter the remaining course and earn your tab!
I have built the 12-week training program so that you can peak for
the course and your body is not overtrained. You will notice that
during the 12 weeks we do not ruck march over 12 miles or run
over 6 miles. This was specifically designed to maximize your
performance and recovery with long distances and VO2 Max
improvement training. The old school mind set that more is
always better is outdated and spoken from misinformed
educators. We train optimally so that you enter this course in the
best shape of your life for the physical requirements you are
about to endure.
TRAIN SMART.
Ranger School Prep Program
Chapter 6: Conclusion
I wanted to put this course together to provide a realistic structure
and training strategy for individuals looking to earn their Ranger
Tab and take on the school itself. The 12-week training program
makes it easy to follow with each day, exercise, rep and set
broken down within the program. I wish you the best as you
prepare for this physically and mentally challenging school. Work
hard and remember why you are training.
Rangers Lead The Way.
Ranger School Prep Program