Ranger Preparation Physical Training

[Reaper375]

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. (Some Ranger Battalions will 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.


TO BE CONTINUED....

[Reaper375]

THE 5-MILE RUN


In order for the prospective Ranger student to adequately prepare for this event, a very through warm-up should occur prior to conducting the 5 mile run to the standard of 8 minuets per mile plus or minus 15 seconds (39:45 to 40:15). This should include stretching, rotation drills and, calisthenics session with sufficient intensity to produce TMF in a moderately fit soldier.


1. Interval training - Should be conducted no more then once per week and for a distance of at least 8 work laps at 400 yards each.


2. Fartlek run - Twice per week at 3-5 miles per run. Heart rate should not drop lower then 70% training heart rate (THR) and no higher the 90% THR.


3. Long slow run - 6-8 mile run with the pace never dropping slower then 8 minute miles.



THE 16 MILE ROAD MARCH


The 16-mile road march is conducted with all combat equipment that the Ranger student will be issued plus weapon. The pace is no faster then 17 minutes per mile and no slower then 24 minutes per mile. Prepare for this event by conducting a 4-mile road march with at least 40 pounds of equipment plus water and rubber duck at least once a week. Each week add 2 miles to the total until you arrive at 16 to 18 miles to standard. You can road march more then once per week but remember that this event is long and boring, don't waste valuable training time on something as easy as road marching.



LAND NAVIGATION


Perform landnav training on a course that you create or one that is already in place on your post. The course should be at least 10 kilometers in length; you should be able to begin in the dark or at night and move through to daylight. Your equipment will be LCE with rubber duck.



PULL-UPS


The pull-up event is done following the APFT and you must complete at least 6 pull-ups to enter the course. The start position is mount the bar and come to a motionless hang on the bar with palms facing towards body arms extended overhead. On the command GO you will begin by pulling your body up to a motionless pause with the chin over the top of the bar then lower the body down to the start position. This is one repetition, remember that you will not be allowed to swing or other wise use your legs to assist your movement.


Begin your training by assessing your current ability. Following this begin training for improvement by using one or all of the following methods:


1. 3 sets of assessment total. Have a spotter available to assist you by lifting on the legs as you attempt to execute the pull-ups.


2. Lat pull down. 3 sets at 50% body weight 8-12 reps per.


3. 3-4 sets on the gravitron.





THE SWIM


If you can't swim good you should practice swimming at least 20 meters with LCE and weapon while in BDU's. You should also practice walking off the 3 meter board with LCE and weapon while wearing BDU's. You will have to enter the water surface without dropping your weapon. The final swim event is the equipment removal station. You should practice entering the water from the side of a pool. You will wear the same uniform as stated above. You will remove your LCE and release your weapon while remaining submerged. Once the equipment is removed you will surface and swim to the side of the pool.


NOTE: All swim events must be accomplished without showing fear.


If you can't, learn how!

Good Luck!!!

[Herdsman]

I just found this while using the "search button"
Thanks for the info and training advice. I'm probably above the standard now but would like to be able to coast through at a much higher score. I'll be incorparating some of the stated training recomendations into my routine.

[Doogie320]

Originally posted by Herdsman
I just found this while using the "search button"

Holy-fucking-shit!!!!!!!!!!!! Someone used it! :eek:

Oh wait, Herdsman isn't a newbie around here. :(

Still, the word is getting out. There is hope.

BTAR

[Herdsman]

I'm not an FNG anymore!

Everyone, do the "SAW gunner jig"!

Still pretty fucking junior and a long, long way from being a BTDT.... but the letters have been written, submitted and I might be getting closer.

Still, I'll have to watch my mouth.
Now, back to the front leaning rest.

[hooah25]

Reaper-Thanks for putting this up....I have been Perusing this site and its contents for about a month now, and have learned quite a bit. Just wanted to Thank you for a very informative post.

Kenny B

FOR OTHER NEWBIES: LOOK AROUND! IT IS HERE!

[Tyler7]

Thanks for the post.

[monkieking]

Thank you for the information Reaper, it is very kind of you to post this for us wannabes. :)

[EthosDucimus]

Reaper, that HAS to be one of the most comprehensive and detailed posts regarding the APFT that I have EVER seen. Thank you very much for that info. I have printed out your two posts and I'm taking them with me to the gym!

And BTW, I did use the search feature to find this. :)