Ranger Physical Training Program

1. Army Ranger Physical Training Program
2. Army Ranger School Training Program
3. Ranger Physical Training Program

DescriptionRanger School Training PlanThe following is a sport-specific 8-week program is specifically designed to prepare athletes for Ranger School. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior the start of RAP week.This is Version 3 of the plan, updated July 2017. CAUTION.This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed. CAUTION.PROGRAM DESCRIPTIONThis program gets progressively harder each week, until week 8, when the training tapers down into the start of your course. Don’t skip ahead!!

The plan is designed to build upon itself. 1) Mission DirectGym numbers mean nothing. All that matters is mission performance.To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.2) Fitness Solutions Built from the Ground UpMTI's programming is not 're-tread' bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. COMMON QUESTIONS:Do you have any reviews or testimonials from athletes who have used your Athlete’s SubscriptionYes. Click.Is it true you guarantee your stuff works?Yes.

If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.How is MTI programming different than CrossFit?This is a common question. Read our answer.You have a lot of competitors. Why should I choose MTI?MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart.

Read about more that sets us apart.If I purchase a plan or subscription, how do I access the programming?All of our plans are online, accessible via username and password.You can log in through our → or Mobile App → and.Do you have downloadable.pdf’s of the training plans?No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.Do you have a mobile app?Yes, we do.

Available for and.What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?. Plan – Like purchasing the DVD of the first Star Wars movie.

You own it forever, including any updates we make to the plan. Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans. Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.If I purchase an Athletes Subscription Can I cancel on my own, anytime?Yes.Do I have to contact MTI to cancel or can I do it myself?You can do it yourself. Instructions.If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?Yes.

We answer dozens of training questions from athletes weekly. Email.If you add new plans or update existing plans after I subscribe will I have access to them?Yes.

We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.What Equipment is Required?Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.Where do I find unfamiliar exercises?See our Exercise Library The Run and Ruck Calculators are listed as exercises.What about nutrition?See our Nutritional Guidelines.Can I see sample training?Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.What if I have more questions?Email.

The rucking was paramount to the training. He went straight-through and he mentioned that he didn't start to fall off until the beginning of the Florida FTX. While in school, you'll notice Ranger students have to get on the ground and strap up the ruck in order to even get the ruck on. His strength wasn't sapped, so he was able to pick the ruck off the ground and get up get ready to move.

This may not seem like a big deal, but if you're the last one up before a movement or slower than everyone else, it does get noticed and will affect your peer ratings. The less tired you are, the more you can contribute. 'I just wanted to thank you for the years of knowledge I’ve been getting from you guys. I used the rasp plan with success a few years ago and then used many other plans in between and I followed the ranger school plan as much as I was able to before going to school. I went straight through with no recycles and even met some guys there that we’re talking about rob Shaul and caught my attention. They followed your programming and did the same thing. I’m with first ranger battalion, 75th ranger regiment'.First and foremost, I'm in the National Guard so I required RTAC before Ranger school.

So, my experience is a bit different than most (IBOLC, Ranger Regiment, MCCC, etc). Prior to the Ranger training program, I already had completed the Valor program which gave me a nice base of fitness due to the 3 mile interval rucks and added running.

I started the Ranger School training program 9 weeks before the start of the school (this was when the program was only 7 weeks). I doubled up on Week 4 and Week 5 since I had a little extra time. During Week 7, I did a lot of 'active recovery' with walking and swimming. I believe this week was the most important.I also upped my diet so I could gain some 'healthy' fat. You do have these in the programming but I strongly suggest if you can go over the prescribed # in the Ranger program do it because you do a shit load of them.I had 2 days between RTAC and Ranger. Not much time recover but I definitely lived it up with food and some active recovery.

As for RAP week I had no issues. I completed the ruck march in 2:28 and received a Major Plus for finishing before 2:30. A tip is to have 1 duffel bag filled with all of your clothes and use it to prop up your feet with the 1-2 hours of sleep you get each night prior to the ruck.

It'll help a lot. Thanks for everything, Rob.I just graduated Ranger School after 62 days and I would like to take a moment to thank both you and your team for helping to make that happen.

I have been using your programs since December, 2016. Following a knee surgery in May, I used the post rehab leg injury training, Valor, Resilience, Gratitude, and finally the Ranger School plan to get me in the physical shape necessary to finish at the top of my class in IBOLC and spend the least amount of time in Ranger School.

Army Ranger Physical Training Program

Specifically, I felt that the heavy focus on Chassis Integrity and durability work helped me move through without issue while many of my peers complained about their knees and backs. I look forward to starting your Afghanistan pre-deployment plan in preparation for my unit’s upcoming rotation overseas, as well as more of the school-specific plans as I progress in my career. Thank you again!.Rob,Just graduated from Ranger school today. I just want to tell you that following your planning was something that settled me up for success.I just med recicle Darby because one level 2 ankle sprain but I was able to recover in 2 weeks and be back on the game going straight through the end.Awesome plans and insight.RLTW.I wanted to say thank you.I just graduated from Ranger School on Friday. I used your plan and had no issues. I felt like I was in the best possible shape I could be and think your program was critical to me earning my tab. I cannot thank you enough.

What program and/or advice do you have for me getting back in shape. I really am not too broken down, but at this point I am out of shape except for rucking.

Thanks again.-T, July 2016.Rob,First I wanted to write kudos to you on your ranger school prep plan. Before I went to ranger school I wrote you asking about the difference between your plan and the Official RTB plan. I ended up using your plan and I definitely had positive results. Ranger, though not easy, would have been harder without your plan. V.Rob,I just completed Ranger School.

I used your Ranger school prep program to get ready for the course. Ufasoft cpu miner setup. It definitely prepared me for both pre-ranger and ranger school itself. The sandbag get-ups, in my opinion, were the most helpful, due to all the time spent under a ruck. Thank you for your time and help.-F.Rob,I just wanted to take a quick minute and thank you for your programming.

I just recently graduated Ranger school. I used your Ranger school prep program and let me say it is spot on. I don’t feel like there is anything else out there that could prepare you as well as this program. While going through the program I wondered if I was doing enough or too much but once I got to school I saw that you definitely studied what would physically prepare you to complete the course. I will say that most beneficial aspect of your program is the sandbag getups.

When you are humping a 100# plus ruck you need that core and lower back strength, not to mention the only want to successfully get that heavy of a pack on is to start from the seated position and get up. I don’t know how many times I did that movement while in school but all the getups in the program sure helped. Once my body began to fully break down I knew that I still had a little more to give because physically I was as prepared as I could be. Again thank you so much and I look forward to getting back into shape.- M.Rob -Just graduated Ranger School last week and I'm emailing you to send big time KUDOS to you for developing the Ranger School train up program.

All I can say is that I'm 28 years old and followed your program to the letter (I completed the 6 week cycle about 3 times before I actually went to school.) and I went straight through the course without issue. The mountain phase in particular was not even close to as bad for me as it was for 90% of the other dudes out there and I have to credit your program for really helping me get my legs ready for the exceptional challenges. I really do believe that I had the endurance to go the distance. And even as I was losing pounds of body mass and muscle each week, I had the foundation and confidence to know that I could take the next step and keep moving.- J.Just wanted to give you guys some feedback. I just completed Ranger school.

Army Ranger School Training Program

I used the Ranger train up program twice prior to my original start date, then got delayed a month since the january class was overbooked and followed your operator pentathalon program. There wasn't a single day my legs felt the hurt that some other guys were feeling. I even volunteered to carry the heavier equipment on multiple long walks and the hike up Mount Hawk.-T.Rob-I just completed Ranger School.

Ranger Physical Training Program

I used your Ranger school prep program to get ready for the course. It definitely prepared me for both pre-ranger and ranger school itself.

The sandbag get-ups, in my opinion, were the most helpful, due to all the time spent under a ruck. Thank you for your time and help.-J.I just graduated Ranger School and was able to make it through without any recycles. A large part of that I think is due to my training leading up to Ranger using your Ranger School prep program. The program did an excellent job of preparing my physically and mentally for the rigors of Ranger School.

I cycled through it once before our Brigade level Ranger Assessment Program, then cycled through it again before going to RTAC at the WTC in Fort Benning. Thank you for all you all do, and the support you give to the military and law enforcement communities.-B.I would also like to give you all some kudos. I graduated Ranger School on Friday (17OCT) and was able to make it through without any recycles. A large part of that I think is due to my training leading up to Ranger using your Ranger School Prep program. The program did an excellent job of preparing my physically and mentally for the rigors of Ranger School. I cycled through it once before our Brigade level Ranger Assessment Program, then cycled through it again before going to RTAC at the WTC in Fort Benning. I would recommend that you somehow incorporate more flutterkicks into the workouts as they seemed particularly fond of them in Darby Phase.

Also, for those of us who are time-constrained, if push comes to shove between a workout and a ruck march on the plan, always pick the ruck march. During Ranger School you spend so much time under a ruck that rucking will serve you best instead of lifting weights. For the rucks in the plan, since you have two per week, I would recommend having one be for time (i.e. To prep for the 12 miler that weighs about 50lbs) and then one that is for distance and at a heavier weight (i.e. After RAP week, I can't think of a time when we rucked with anything less than 60lbs (maybe through Darby if you didn't carry any squad equipment).Just some thoughts and comments. All in all, I thought it was a great plan, and am still an avid fan of Military Athlete. Thank you for all you all do, and the support you give to the military and law enforcement communities.-J.