Ranger School Prep Program
This is a 12-week physical training program to prepare you or the demanding physical requirements of the US Army Ranger School. This program is also great for anyone looking to get in the best shape of their life with an emphasis on strength, power, core-training, ruck marches and cardiovascular/VO2 Max improvement.
Each day for the next 12-weeks is outlined with exactly what you need to do. This is 72 days of training programs. This is a 6-day/week training routine with the following outline:
The Ranger School Prep Program Highlights:
- 72 easy to follow workouts provided for each day of the program.
- 6 workouts per week.
- 1 ruck march workout per week
- Long distance and interval run workouts
- Resistance and bodyweight workouts
- A combination of movements and exercises that focus on hypertrophy, strength, cardiovascular and ruck march training.
- A FREE nutrition guide that helps you set up your macronutrients (protein, fats and carbohydrates) in order to compliment the training program.
Ranger School Prep Program Weekly Overview:
DAY 1: Push Routine (Chest, Shoulders, Triceps)
DAY 2: Ruck March/Core Training
DAY 3: Pull Routine (Back, Traps)
DAY 4: REST DAY/Mobility
DAY 5: Longer Distance Run/Bodyweight Training
DAY 6: Lower Body Strength Routine
DAY 7: Interval Training/Core Training
What Makes This Program Different?
This program was designed by Nick Bare after he completed the US Army Ranger School in 2014. This workout program is 12-weeks of workouts that include resistance training, bodyweight training, ruck marches, long distance runs, interval runs/track workouts and core training. All of these exercise and movements were built to prepare your body to withstand the harsh conditions of Ranger School or any other military school.
It is important to arrive to any military school in the best shape possible and at the tip of the spear. Preparation is everything and a plan is necessary. When you fail to plan - you plan to fail.
What equipment is needed for this program?
The following equipment is recommended to have access to in order to complete the training program, however, many movements can be substituted based off your training facilities resources. You should have access to:
- Bench Press, Squat Rack, Space To Deadlift
- Dumbells and a Cable Machine
- Ruck Sack
- Access to Indoor Cardio Equipment or Outdoor Space
How long does each workout take to complete?
Each workout should take about 1-2 hours to complete each day. Some workouts will take up to 3 hours depending on the distance of the ruck march.
Who is this program for?
This program is for anyone over the age of 18 who is looking to prepare for the military or specifically - the US Army Ranger School. The workouts will be difficult and you will require a healthy diet to compliment your training, however, Embrace The Suck and experience the benefit!