Newts - Efforts to Join the Army/Rangers and Workout Plans

[Bell]

With a little search, and I'll bet the Ranger School website has something, you can find stuff like this.

Try it.

RLTW
Bell

Ranger Preparation Physical Training
Exercise Menu and Schedule
Prepared by MSG House of the Army Physical Fitness School

The Ranger student will be challenged physically during the following 7 events:

1. APFT
2. 5 Mile Run
3. 16 Mile Road March
4. Land Navigation
5. Pull-ups
6. 3.2 Mile Buddy Run
7. Other: This area includes those daily events such as running or carrying loaded rucksacks between training sites and the occasional motivational conditioning exercises.

The APFT is administered to the standard as depicted in FM 21-20, to the letter. The event consists of the push-up, sit-up, and two mile run. Regardless of age the student will be tested in the 17 to 21 year old age bracket, and you must score 70 points per event. This means 49 push-ups, 59 sit-ups, and 15:12 on the run, as a minimum, must be achieved.

The prospective Ranger student should be able to score 100 points per event the APFT. You should conduct a "to standard APFT" being graded by someone other then a member of the unit or your buddy, the key is to have the grader give you an honest assessment that you can use as a starting point. If you cannot score well on the test then the unit should stop you at home station.

The following is an exercise menu that will assist the perspective Ranger student to prepare for the course:

THE PUSH-UP
1. Timed sets of push-ups - Do timed sets of Regular, Wide arm and, Diamond push-ups for 40-30-20 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)

2. Bench press - Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.

3. Front Deltoid raises - 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).

4. Tricep Extension - 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).

5. Seated or bent over row - Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.

6. Swimmer or Prone Row - 3-4 sets at 20-30 reps each.

7. Roman chair - 3-4 sets 20 -30 reps per set, facing down, progressing to with weight.

8. Dips- 3-4 sets working towards muscle failure.


THE SIT-UP

1. Timed sets of sit-ups- Do timed sets of sit-ups for 60-40-30 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)

2. Flutter kicks - 3 sets of 50 -100 reps.

3. Hanging leg raises* - 3 sets of 50 - 100 reps. Start with legs bent work towards legs straight.

4. Incline sit-ups* 3-4 sets of 30 to 50 progressing to with weight as strength improves.

5. Flat bench leg raises* - 3-4 sets of 20 to 30.

*Exercise should be done very slowly to ensure a contraction is maintained throughout the repetition.

THE 2-MILE RUN

Intervals are the best way to improve on your 2 mile run time. (RangerRP note: At the 2nd Ranger Battalion we would run a 60 second quarter mile, rest 90 seconds then run another 60 second quarter mile. Repeat this until you've run one mile. Work towards doing 6 to 8 one minute quarter mile intervals with a 60 second rest in between.) Interval training should not be conducted more than one day per week.

[Adam17]

Although I'm not a Newt here is my workout. I have a general 8 day, 3 on and 1 off, cycle. I am preping not only for the PT test, but for military life in general.

Day 1=Chest, shoulders, bi's
Day 2= Self PT test + extra sets of push ups, situps and pull ups
Day 3= back, tri's, abs
OFF
Day 5= Humping
Day 6= fittness stations
Day 7= Legs
OFF
(This is an example of one week, my workouts are always changing from week to week, but with a core structure. 3 days of weights, 3 of fitness/running. I am also in the process of integrating swimming.)

I was into bodybuilding for a few years so my regime is very personalized.

[Narrow Gauge RR]

Ranger Spartan I plan on enlisting and becoming a Ranger. I have a long way to go until I can enlist though. I am 28 years old 5'6" tall and weigh 246lbs...that is down from 275-280 in February though. I currently am running/walking everyday, do 50 pushups every night/morning, do 100 sit-ups, and hit the gym 4 days a week. I have been to a recruiter and he told me to lose 5 percent body fat then come see him again before I can even think of enlisting but I am having some problems this week...friggin shin-splints. I went from run/walking three miles to barely finishing a 1 mile run this afternoon :? I know that I can meet the weight standards within the next 3 months but I want to be in top physical shape when I enlist.

[Montgomery Burns]

I want nothing more than to become an Army Ranger. I have already taken the ASVAB and scored a 70 on it with a GT score of 109, hope this does not hold me back.

My current work out consists of running 3 miles at a pace of 18:00 minutes. I used to run cross-country for a 5A high school in Texas and my race pace is about 16:00 give or take a few seconds. I do about 50 push-ups before running and pushups after running until I get to muscle failure.

[nived]

Ranger Spartan, I am seriously considering the possibility of becoming a Ranger when I get older.

I do have a question though. I was looking at http://www.benning.army.mil/rtb/RANGER/ ... aining.htm as a training program because I've seen it posted here before. The link appears to be down at the time of this post, but I think it'll be back soon. Because of my younger age (14), I wasn't sure if this was a program I should be doing. I've heard that it's not good to lift weights and do the more rougher workouts because it could stunt my growth. I was wondering if anyone here has any knowledge on this? I just turned 14 in March and I weigh 150 lbs, 5"8. I'm fully prepared to do the hardest one out there, because I'm dedicated to being the best I can be no matter what. I'm just not sure if it's the best plan for me yet.

[Mr_Chris]

Ranger Spartan, I am still undecided on becoming a Ranger, however I feel I just haven't researched it.

1) I have taken the asvab, and talked to several recruiters and was about to enlist junior year in highschool and get basic out of the way; however I am planning on doing rotc in college and I really don't want to get deployed during college to mess all of that up. Not that I don't want to get deployed, but I would rather finish college and get the rotc contract...hopefully.

2) Right now my workout is nothing out of the ordinary. I did run crosscountry way back and I've played varsity tennis and select soccer back in the day, but I've been in an off-season lately. Untill I discovered that ranger workout, I really have been following a marine pt workout.

mon - sun for first 9weeks do 6 sets of 35p/u's (building up), run 2-3miles everyother day (building up), 6 sets of 30 s/u's (building up of course, those are no sweat), of course dips, and untill I can get access to a pool, nothing in swimming. And on weekends I'm going to start rucksacking with my friend on some country land if I can find some in my town and start at 45lbs or so and work up.

Right now my goal is to max out in basic, and get a good 2 and 3mile time as well as maxing out on p/u's and the basics.

Of course once and awhile I'll break out some bench press, tri's, bi's, squats, etc.


*On a side note, I'm like some of you other small guys, I'm 5'6 and only 125lbs, however I don't take any of those weight gainers or stupid crap. I meet the standards, and I just do it natural (eating and working out).

And like I said I don't plan on enlisting, because of rotc, however if money becomes an issue I will most def. enlist in reserves to help pay though college so I can make that goal.




Any suggestions please let me know.

[sloppy44]

Ranger Spartan,

I plan on be coming a Ranger. I took my ASVAB last summer and scored in the mid 80's (cant remember where I put the scores). I have visited my recruiter and have decided to go to college and do ROTC. I just recently was granted a 4-year ROTC scholarship at Indiana State University.

My workout plan has changed recently be cause of the scholarship. If I hadn't got the scholarship I was planning on playing football at ISU to help with the cost and then joining the Army. I was working for strength and size for football with very little running in the off season. Now I lift weights in a class at school 4 days a week. I have changed my workout to be more focused on what I feel I need to improve in order to be successful in the military. I also run(3-4 days a week), do pushups and situps(almost every day) when I return from school. I have not been counting or keeping time yet, I just go until I can't do any more or until I puke. I also do some backpacking but not as much as I would like.


Regarding the issue of gaining weight:
When I was preparing for football I was forced to put on weight to be competitive(I was a tight end). What worked best for me was to just eat as much as I could when ever I could. Then I just tried to go frickin crazy every time I lifted or anything else. I also took a protien shake right after I finished lifting.
I went from 205-230lbs. in roughly 12 months. The key is to work as hard as you can or you will just get alot fatter(it happened to a couple guys on the team). I hope that my insight could help.

[Kilted Heathen]

Naaah, not really.

[sloppy44]

Ranger Kilted Heathen,

I should have clarified that my advice was ment for the Newts, DEPers, and other wannabes. I did not mean to infer that the advice would be useful or infomative to any Ranger. I apologize for my incompetence and will not let it happen again.

[Kilted Heathen]

Ranger Kilted Heathen,

I should have clarified that my advice was ment for the Newts, DEPers, and other wannabes. I did not mean to infer that the advice would be useful or infomative to any Ranger. I apologize for my incompetence and will not let it happen again.

Oh,well then.
I should now clarify that your advice useless to everyone.

[Kilted Heathen]

:D .

[sloppy44]

Ranger Kilted Heathen,
I will not post my advice again unless explicitly asked.

[Kilted Heathen]

Shhhhhh!

[Stickman]

Ranger Spartan,
room everyother day and do various workouts, ie.

I weigh 130 and am 5' 8 so Im under weight and I need to gain 17lbs which Im currently working on by drinking protein shakes.

You sure you are under weight? I was a skinny little bastard and I had to drink a gallon of water to make the 115lb requirement for 5'8 ( 68"). That was back in 93. ( i was an active little turd back then, on the swimteam and ran everywhere I went- now I wish I had that metabilism now )

[gilsmokey980]

Ranger Spartan,

1. I scored an 88 overall on the ASVAB

2. My workout plan is as follows for M, W, F

- Jog 1/2 mile at 8 min pace for a warm-up. Do one set of 50 reverse sit-ups and then various stretchs for about 10 minutes.
- 3 sets of regular push-ups to failure, when I can do no more I go to my knees and do 20 more.

-3 Sets of sit-ups to failure

-3 Sets of chin-ups to failure
-Push-ups, sit-ups and chin-ups are done one right after another with no rest between each set but 2-3 minutes between each cycle.

-3 sets of Push-up variations, each set to failure. (incline, near handstand, decline, push-up bars, blocks, balance balls etc)

-2 sets of flutter kicks 100 each.

-3 sets of reverse sit-ups 50, 75, 100.

-3 sets of back bridges, 30 each set.

-The goal of this workout I have pulled together is to improve my performance on the PT tests but also to be aerobic as I try not to rest any more than one minute between each station.
-I can do 79 push-ups in 2 min, 83 sit-ups and 16 chin-ups.

-I have not been running in three weeks due to an injury but am cleared to start running again tomorrow. I was able to run 2 miles at 12:55 before I was injured and confident I can get back to that in a couple of weeks. Before I was hurt I could run 10 miles in an hour and a half. I will also start doing jump squats again next week provided there is no issue with my ankle. I typically do 3 sets of 20 with 100lbs of weight.

Tuesdays and Thursdays I do 200 Hindu push-ups, 200 Hindu Squats, and 75 back bridges, nothing more. To be honest I end up taking just about every other Thursday off.

I will start rucking again this Saturday. Prior to getting injured I was rucking 5 miles each Saturday at roughly a 15 minute pace.

I am 6’0â€