Training Routine to get ready for RASP

[noah.t.]

I do 4 sets of 12-10-8-8 and do as mush weight as i can do for that day

For cardio I run on the treadmill for
(7.5 for 1 minute 8.5 for 1 minute 9.5 for one minute)x3
2 min rest
(5.0 for 1:25 the go up to 10 for 45 sec)x3
2 min rest
then start it all over again till i hit the required time for the day


Sunday-Rest day

Monday- Latpull down(currently repping 100-120)
Seated Row (currently repping 70-100)
Leg Press (currently repping 225-250)
Chest press with Dumbbells (currently repping 40-45-50-50)
30 min of cardio

Tuesday- Curls
Arm extension
Situps max amount in 1:00, 45, 30, 15
30 min of cardio

Wednesday
1 hour of cardio

Thursday-Latpull down
Seated Row
Curls
Arm extension
30 min of cardio

Friday-Leg Press
Chest press with Dumbbell
Situps max amount in 1:00, 45, 30, 15
30 min of cardio

Saturday-1 hour of cardio

Looking if my routine needs any improvement, advice would be greatly appreciated. I want to be in the best shape I can be in when I get to RASP after I finish basic.

[K.Ingraham]

Gypsyroll is correct. Forget the prettyboy crap. Some of the fittest soldiers I've seen are pretty unlikely in appearance.
Work on your core strength and cardio. Hauling a small house on your back up Afghan mountains and pulling your self up & over compound walls doesn't require spot toning.
Work your body as a system, that is how your body works - as a system. I've seen bulging musclebound pretty boys who couldn't hang when all we had to do was lift rucks and cargo into the back of your basic army truck.
Learn to do real work. If you can't hang on a DPW crew doing the daily trash pickup or a day on a loading dock, you can't hang with us.

[iMaGiNe]

I think you should work less with weights and more with your body. Working with your own body weight is perfect... Pushups, Sitsups, Dips, Pullups... Work on endurance... I know a lot of guys who can start strong... but it's all about going steady and finishing strong. Also run outside, not on a treadmill, get some fresh air, some routes, and anybody who runs will tell you running outside is completely different than inside. I don't know exactly how much you should run... but try to start at least for 8 min/mile pace and work your way down... run 5-8 miles 3x a week... running is all mental and breathing so focus on that while you run... my 1st pt test in basic training I ran a 13:40... 7 months removed just running 3x a week got my 2 mile down to 1145... also if you have a track by you 60/120s helped me too... sprint your life out for 60 seconds, walk 120 seconds... repeat 5-10x

[KW Driver]

I think too fucking little and talk too fuckin much

Have you even attended, much less successfully completed RASP? no, you haven't. Which means you have no business giving advice on anything to do with anything Ranger.

I don't understand why you're even here since you don't want to Ranger. As has already been said, you should take your ass over to Professionalsoldiers.com so you can meet your new teammates.

As far as what you're entitled to give advice on, the list is as follows:

How to enlist without any options
Basic
11X AIT
Life as a cherry assed leg, in a leg IN unit (if I were you, I'd be very judicious in speaking about your life. I don't expect you to, but it's what I'd do)

Other than that, you should shut the fuck up. You're getting really annoying.

If you want to stay here, go reread the FAQs and figure out your lane so you can stay in it.

[Steadfast]

Bravo, X's 2 what KW Driver said.

[Flesh Thorn]

noah.t., Is there some reason that you are running on a treadmill and not outside ? The treadmill just ain't going to cut it.

[Ndog275]

https://www.benning.army.mil/75thranger ... ysical.htm" onclick="window.open(this.href);return false;

Click on the 12 week training plan, it works. It's not sexy, but trust the Rangers that wrote it.