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Sample Ranger School Physical Training Program
Sample Ranger School Physical Training Program
This program was designed to build a solid base of fitness prior to attending Ranger School.
Any Soldier can start the 90, 60, or 30 day program prior to their class date and arrive at Ranger
School and perform well above the standard. We recommend the 90 day program as it will
build a better base of fitness prior to attending the course.
The specific goals of this program are for any Soldier to endure and excel in all Ranger course
requirements: Ranger Physical Fitness Test, Combat Water Survival Assessment, obstacle
courses, numerous runs, foot marching, and patrolling.
Below are some suggested readings and explanations of specific exercises. As you embark on
your journey, remember that Ranger School is not for the weak or faint hearted. Train your
mind with your body and come prepared to give 100% of yourself every day.
Recommended Readings
-FixingYourFeet:Prevention&TreatmentsforAthletes by John Vonhof
-FM 21-25, MapReading
-UsingMapandCompass by Don Geary. Stackpole Books, September 1995
-TheMission,themen,andme by Pete Blaber. The Berkley Publishing Group, December 2008
Exercise Descriptions
**Any exercise listed below, or exercises common to all, must be performed with correct form
and full range of motion. Any effort otherwise is selling yourself short, not giving 100%, and not
the Ranger standard.
1RM One rep max. This is the most amount of weight you can move correctly through the
prescribed motion for one repetition. Typically when finding your 1RM, you will progressively
add weight until you achieve max effort. A typical progression to your 1RM looks like 5 reps, 4
reps, 3, reps, 2 reps, 1 rep, 1 rep, 1 rep adding weight with each set.
DL Deadlift.
SDHP Sumo Deadlift High-pull. With a wide stance grasp a barbell with a close grip and take
the bar from mid shin to under your chin--"shin to chin."
Wall Ball Stand with your feet shoulder width apart facing a wall. Hold a 20 pound ball under
your chin, squat to parallel and explode up to the standing position. As you reach the standing
position push/throw the ball up to a 10 target. Catch the ball and repeat.
85% 3r, 90% 2r, 95% 1r These are percentages of your 1RM. Based on your 1RM you will
perform 3 reps at 85% of your 1RM, 2 reps at 90% of your 1RM, and 1 rep at 95% of your 1RM.
Example:
If your 1RM for bench press is 225 lbs. your 85% 3r, 90% 2r, 95% 1r would look like this:
3 x 190 lbs.
2 x 205 lbs.
1 x 215 lbs.
Warm-up 2
4 Rounds
Run 400m
10 x Burpees
Warm-up 3
3 Rounds
6 x DL @ 95 lbs.
6 x Hang Clean @ 95 lbs.
6 x Front Squats @ 95 lbs.
6 x Push Press @ 95 lbs.
6 x Push-ups
Nutrition
As you progress through this program you need to fuel your body. There are many websites
devoted to athletic nutrition. We recommend you spend some time to research nutrition and its
effects on the body for both output and recovery.
Additionally, there is a common misconception that students should arrive at Ranger school a
little fat because they will lose a lot of weight. Heres the bottom line, Ranger students lose
weight whether you come fat or in shape, you are going to lose weight. We recommend you
save the fat gain for after graduation and come lean, fit, and ready to move your body weight
through a myriad of obstacles. Would you rather move an extra 15 pounds of fat through time
and space and possibly fail to meet a time standard, or would you rather come at your
appropriate body weight and crush the course? You decide.
The following workout plans are designed to get you in shape for Ranger School. Use the 30
day plan if you only have 30 days to train, the 60 day plan if you have 60 days, and the 90 day
plan if you have more than 90 days before you report to Ranger School.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
RPA
2:00 min push-ups
(49 minimum)
Rest 10 min
2:00 min sit-ups (59
minimum)
Rest 10 min
Then
Run 5 miles 40 min
or less
Rest 10 min
Then
Pull-ups (6 minimum)
8 Circuit &
Endurance <90
RPA
2:00 min push-ups
(49 minimum)
Rest 10 min
2:00 min sit-ups (59
minimum)
Rest 10 min
Then
Run 5 miles 40 min
or less
Rest 10 min
Then
Pull-ups (6 minimum)
15 Circuit &
Endurance <90
Non-standard RPA
2:00 min push-ups
(59 minimum)
Rest 8 min
2:00 min sit-ups (69
minimum)
Rest 8 min
Then
Run 5 miles 40 min
or less
Rest 8 min
Then
Pull-ups (8 minimum)
22 Circuit &
Endurance <90
Non-standard RPA
2:00 min push-ups
(59 minimum)
Rest 8 min
2:00 min sit-ups (69
minimum)
Rest 8 min
Then
Run 5 miles 40 min
or less
Rest 8 min
Then
Pull-ups (8 minimum)
2 Endurance >90
3 Progression
4 Interval
5 Endurance <90
6 Recovery
7 Rest
For Time:
10x Pull up
20x KB Swing @ 53
lbs.
30x Box Jump @ 24
40x Push up
50x Sit up
60x Burpees
10x Pull ups
Sprints:
4x 100m, rest 30 sec
between sets
Run 5 miles 40
min or less /
Uniform: ACUs,
Boots, Camelbak
9 Endurance >90
10 Interval
11 Accumulation
12 Endurance >90
13 Recovery
Ruck 10 miles 2
hrs 45 min or less
Sprints:
6x 200m, rest 30 sec
between sets
1) 4 rounds
6x DL (at body
weight)
6x Bench Press (at
body weight)
Run 6 miles 48
min or less
35 lbs. Ruck
45 lbs. Ruck
6x 400m, rest 1:00 min
between sets
6x 100m, rest during
walk back to start
14 Rest
2) 21-18-15-12-9-6-3
SDHP (45 lbs. bar)
Wall Ball (20 lbs. ball)
3) 50x GHD Sit ups
16 Endurance >90
17 Progression
18 Interval
19 Endurance <90
20 Recovery
Ruck 12 miles 3
hrs 15 min or less
For Time:
10x Pull up
20x KB Swing @ 53
lbs.
30x Box Jump @ 24
40x Push up
50x Sit up
60x Burpees
10x Pull ups
Sprints:
4x 100m, rest 30 sec
between sets
Run 5 miles 40
min or less /
Uniform: ACUs,
Boots, Camelbak
23 Recovery
24 Interval
25 Recovery
26 Endurance <90
27 Recovery
Sprints:
6x 200m, rest 30 sec
between sets
Run 3 miles 22
min or less
55 lbs. Ruck
21 Rest
28 Rest
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
RPA
2:00 min push-ups
(49 minimum)
Rest 10 min
2:00 min sit-ups (59
minimum)
Rest 10 min
Then
Run 5 miles 40
min or less
Rest 10 min
Then
Pull-ups (6
minimum)
8 Interval
Row 6 x 500m / 3
min active rest
between sets.
2 Strength
3 Power-Endurance
4 Progression
5 Endurance <90
6 Recovery
7 Rest
Determine 1RM (1
rep max) in each of
the following
movements:
For Time:
10x Pull up
20x KB Swing @ 53
lbs.
30x Box Jump @ 24
40x Push up
50x Sit up
60x Burpees
10x Pull ups
Run 5 miles 40
min or less
11 Accumulation
1) 4 rounds
6x DL (at body
weight)
6x Bench Press (at
body weight)
12 Endurance >90
Ruck 8 miles 2
hrs or less
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
9 Endurance <90
Run 4 miles 28 min
or less
10 Interval
Swim 10 x 50 meters
Alternate between
freestyle and side
stroke every lap
Then
3 x 15 Rope
Accents
35 lbs. Ruck
2) 21-18-15-12-9-6-3
SDHP (45 lbs. bar)
Wall Ball (20 lbs. ball)
3) 50x GHD Sit ups
13 Recovery
Easy effort utilizing
any low impact
movement done for
30-60 minutes at very
low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
20 Recovery
15 Circuit &
Endurance <90
RPA
2:00 min push-ups
(49 minimum)
Rest 10 min
2:00 min sit-ups (59
minimum)
Rest 10 min
Then
Run 5 miles 40
min or less
Rest 10 min
Then
Pull-ups (6
minimum)
16 Strength
17 Power-Endurance
18 Interval
19 Endurance <90
5 x sets of the
following movements
(30 total reps) @:
85% 3r, 90% 2r, 95%
1r
Sprint 10 x 100m
Run 5 miles 40
min or less
22 Circuit &
Endurance <90
For time:
100x Push-ups
50x Pull-ups
100x Sit-ups
50x Pull-ups
23 Strength
24 Progression &
Endurance <90
100x Thruster @ 45 lbs.
Bar
100x Wall Ball @ 20
lbs. Ball
100x Ball Slam @ 20
lbs. Ball
25 Progression
26 Endurance >90
27 Recovery
30x Push-up
Swim 25m
30x Sit-up
Swim 50m
40x Push-up
Swim 75m
40x Sit-up
Swim 100m
50x Push-up
Swim 125m
50x Sit-up
Swim 150m
Ruck 10 miles 2
hrs 30 min or less
Then
Run 7 miles 60
min or less
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
Then
Run 3 miles 22 min or
less / Uniform: ACUs,
Boots, Camelbak
Then
3 x 15 Rope
Accents
40 lbs. Ruck
14 Rest
21 Rest
28 Rest
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
Non-standard RPA
2:00 min push-ups
(59 minimum)
Rest 8 min
2:00 min sit-ups (69
minimum)
Rest 8 min
Then
Run 5 miles 40
min or less
Rest 8 min
Then
Pull-ups (8
minimum)
2 Power
3 Endurance >90
4 Recovery
6 Recovery
7 Rest
5 rounds
3x DL @ 90-95%
1RM
6x Depth Jump &
Broad Jump combo
(5 min rest between
sets)
5 Strength &
Endurance <90
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
8 Circuit &
Endurance <90
Max effort:
2:00 min push-ups,
rest 1 min
1:30 min push-ups,
rest 45 sec
1:00 min push-ups,
rest 30 sec
0:30 sec push-ups,
rest 1 min
2:00 min sit-ups, rest
1 min
1:30 min sit-ups, rest
45 sec
1:00 min sit-ups, rest
30 sec
0:30 sec sit-ups, rest
1 min
9 Power
10 Endurance >90
11 Recovery
5 rounds
3x weighted pull up
@ 90-95% 1RM
3-6x Clapping pullup
(5 min rest between
sets)
45 lbs. Ruck
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
Then
50 lbs. Ruck
13 Recovery
14 Rest
Then
Run 4 miles 28
min or less
15 Circuit &
Endurance <90
Non-standard RPA
2:00 min push-ups
(59 minimum)
Rest 8 min
2:00 min sit-ups (69
minimum)
Rest 8 min
Then
Run 5 miles 40
min or less
Rest 8 min
Then
Pull-ups (8
minimum)
22 Circuit &
Endurance <90
As many rounds in
20 min
5x Pull ups
10x Push ups
15x Squats
Then
Run 3 miles 22
min or less
16 Strength
17 Rest
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r,
95% 1r
18 Progression
19 Endurance>90
20 Recovery
30x HSPU
40x Pull-up
50x KB Swing @ 53
lbs.
60x sit up
70x Burpees
55 lbs. Ruck
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
23 Recovery
24 Interval
25 Recovery
26 Endurance <90
27 Recovery
Sprint:
4x 100m, rest 30 sec
between sets
3 x 15 Rope Accents
Then
21 Rest
28 Rest
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
RPA (Warm-up 1)
2:00 min push-ups
(49 minimum)
Rest 10 min
2:00 min sit-ups (59
minimum)
Rest 10 min
Then
Run 5 miles 40
min or less
Rest 10 min
Then
Pull-ups (6
minimum)
2 Strength
3 Power-Endurance
4 Progression
5 Endurance <90
6 Recovery
7 Rest
(Warm-up 3)
Determine 1RM (1
rep max) in each of
the following
movements:
(Warm-up 2)
With a 45 lbs. bar:
5 x Lunge + 5 x Pushpress for 400m
(Warm-up 1)
For Time:
10x Pull up
20x KB Swing @ 53
lbs.
30x Box Jump @ 24
40x Push up
50x Sit up
60x Burpees
10x Pull ups
(Warm-up 1)
Run 5 miles 40
min or less
8 Interval
(Warm-up 2)
Row 6 x 500m / 3
min active rest
between sets.
9 Endurance <90
(Warm-up 1)
Run 4 miles 28 min
or less
11 Accumulation
(Warm-up 3)
1) 4 rounds
6x DL (at body
weight)
6x Bench Press (at
body weight)
12 Endurance >90
(Warm-up 1)
Ruck 8 miles 2
hrs or less
13 Recovery
Easy effort utilizing
any low impact
movement done for
30-60 minutes at very
low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
20 Recovery
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
Then
Attempt to keep all
intervals equal to or
faster than the first
one.
10 Interval
(Warm-up 1)
Swim 10 x 50 meters
Alternate between
freestyle and side
stroke every lap
35 lbs. Ruck
3 x 15 Rope Accents
2) 21-18-15-12-9-6-3
SDHP (45 lbs. bar)
Wall Ball (20 lbs. ball)
3) 50x GHD Sit ups
15 Circuit &
Endurance <90
(Warm-up 1)
5 Rounds
Row 500m
Max reps bench
press @ 135 lbs.
16 Strength
17 Power-Endurance
18 Interval
19 Endurance <90
(Warm-up 3)
5 x sets of the
following movements
(30 total reps) @:
85% 3r, 90% 2r, 95%
1r
(Warm-up 2)
Sprint 10 x 100m
(Warm-up 1)
Run 5 miles 40
min or less
24 Progression &
Endurance <90
(Warm-up 1)
100x Thruster @ 45 lbs.
Bar
100x Wall Ball @ 20
lbs. Ball
100x Ball Slam @ 20
lbs. Ball
Then
Run 6 miles 50
min or less
22 Circuit &
Endurance <90
(Warm-up 3)
30 reps for time:
Clean and Jerk @
135 lbs.
Then
Run 7 miles 60
min or less
Shoulder Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
23 Strength
(Warm-up 3)
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
Then
Run 3 miles 22 min or
less
3 x 15 Rope
Accents
25 Progression
26 Endurance >90
27 Recovery
(Warm-up 1)
Ruck 10 miles 2
hrs 30 min or less
Then
40 lbs. Ruck
14 Rest
21 Rest
28 Rest
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
(Warm-up 1)
Non-standard RPA
2:00 min push-ups
(59 minimum)
Rest 8 min
2:00 min sit-ups (69
minimum)
Rest 8 min
Then
Run 5 miles 40
min or less
Rest 8 min
Then
Pull-ups (8
minimum)
2 Power
3 Endurance >90
4 Recovery
6 Recovery
7 Rest
(Warm-up 3)
5 rounds
3x DL @ 90-95%
1RM
6x Depth Jump &
Broad Jump combo
(5 min rest between
sets)
(Warm-up 1)
Ruck 12 miles 3 hrs
or less
5 Strength &
Endurance <90
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
(Warm-up 3)
Shoulder Press
Bench Press
Weighted Pull-up
Front Squat
Back Squat
Deadlift
8 Circuit &
Endurance <90
Max effort: (Warmup 1)
2:00 min push-ups,
rest 1 min
1:30 min push-ups,
rest 45 sec
1:00 min push-ups,
rest 30 sec
0:30 sec push-ups,
rest 1 min
2:00 min sit-ups,
rest 1 min
1:30 min sit-ups,
rest 45 sec
1:00 min sit-ups,
rest 30 sec
0:30 sec sit-ups,
rest 1 min
9 Power
10 Endurance >90
11 Recovery
(Warm-up 3)
5 rounds
3x weighted pull up
@ 90-95% 1RM
3-6x Clapping pullup
(5 min rest between
sets)
(Warm-up 1)
Ruck 14 miles 4 hrs
or less
45 lbs. Ruck
Then
50 lbs. Ruck
13 Recovery
14 Rest
Then
Run 4 miles 28
min or less
15 Circuit &
Endurance <90
(Warm-up 3)
5 Rounds
10 x bench press @
body weight
20 x weighted situps @ 25% body
weight
10 x towel pull-ups
Then
16 Power
17 Endurance >90
18 Recovery
19 Endurance<90
20 Recovery
21 Rest
(Warm-up 3)
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r,
95% 1r
(Warm-up 1)
Ruck 16 miles 4 hrs
40 min or less
(Warm-up 1)
Run 5 miles 40 min
or less
28 Rest
55 lbs. Ruck
Clean
Push Press
Jerk
Clean & Jerk
Run 3 miles 22
min or less
22 Circuit &
Endurance <90
(Warm-up 1)
As many rounds as
possible in 20 min
of:
5x Pull ups
10x Push ups
15x Sit-ups
Then
Run 6 miles 50
min or less
23 Power
24 Endurance >90
(Warm-up 2)
8 Rounds:
(Warm-up 1)
Ruck 15 miles 4 hrs
30 min or less
55 lbs. Ruck
Then
3 x 15 Rope Accents
26 Strength &
Endurance <90
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
(Warm-up 3)
Shoulder Press
Bench Press
Weighted Pull-up
Then
Run 3 miles 22 min
or less / Uniform:
ACUs, Boots,
Camelbak
Month 3 Taper
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
(Warm-up 1)
Non-standard RPA
2:00 min push-ups
(69 minimum)
Rest 5 min
2:00 min sit-ups (79
minimum)
Rest 5 min
Then
Run 5 miles 40
min or less
Rest 5 min
Then
Pull-ups (12
minimum)
2 Power
3 Endurance >90
4 Recovery
6 Recovery
7 Rest
(Warm-up 3)
5 rounds
3x DL @ 90-95%
1RM
6x Depth Jump &
Broad Jump combo
(5 min rest between
sets)
(Warm-up 1)
Ruck 14 miles 4 hrs
15 min or less
5 Progression &
Endurance <90
(Warm-up 1)
25x Pull up
50x DL @ 135 lbs.
50x Push up
50x Box Jump @ 24
Box
50x Floor Wiper @
135 lbs. (one-count)
50x KB Clean and
Press @ 35 lbs. (KB
must touch floor
between reps)
25x Pull up
8 Circuit &
Endurance <90
(Warm-up 1)
Each min, on the
min for 30 min
5x Pull ups
10x Push ups
15x Squats
9 Strength
10 Recovery
11 Accumulation
(Warm-up 3)
5 rounds
3x DL
3x Bench Press
Then
Run 4 miles 28
min or less
15 Circuit &
Endurance <90
(Warm-up 1)
As many rounds in
20 min
5x Pull ups
10x Push ups
15x Squats
Then
Run 3 miles 22
min or less
22 Circuit
20-15-10-5
Bench Press
Dips
Pull ups Box
Jumps (Warm
up 1) Then
10 rounds
5x Medicine Ball
Toss and Run
10x Push ups
15x Swings
55 lbs. Ruck
Then
Then
15-10-5
Curtis Ps @ 95 lbs.
GHD Sit ups
Ring Dips
Back Extensions
Pull ups
16 Strength
17 Rest
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r,
95% 1r (Warm-up
3) Shoulder
Press Bench
Press Weighted
Pull-up Front
Squat
Back Squat
Deadlift
23 Recovery
Easy effort utilizing
any low impact
movement done for
30-60 minutes at
very low heart rate (65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
24 Interval
(Warm-up 2)
Sprint:
4x 100m, rest 30 sec
between sets
4x 200m, rest 1:00 min
between sets
4x 400m, rest 1 min 30
sec between sets
4 Rounds
10x DL @ 105 lbs.
(or more)
30 sec Dead Hang
from pull up bar or
rings
18 Progression
13 Recovery
14 Rest
19 Endurance>90
20 Recovery
21 Rest
(Warm-up 1)
30x HSPU
40x Pull-up
50x KB Swing @ 53
lbs.
60x sit up
70x Burpees
(Warm-up 1)
Ruck 10 miles 2 hrs
45 min or less
25 Recovery
Swim for 30-60
minutes at very low
heart rate (-65% @
MHR).
26 Endurance <90
(Warm-up 1)
Run 3 miles 22 min
or less
28 Rest
55 lbs. Ruck