Photo courtesy of Andrea Bruce/Washington Post
You want to be be one of the baddest guys or girls in the room? Well then you’ve got to train like some of the baddest people on the planet. The following workout routine is designed to get recruits ready for Army Ranger school. Many claim that Ranger school is an even tougher physical challenge than Navy SEAL training. This workout will help you build strength as well as endurance. Expect to burn some serious fat while on this plan and have your endurance sky-rocket.
This plan is starting to become known in many circles as a “plateau buster”. Everyone hits a period where they seem like they’ve stopped making progress. When that happens, don’t fret. Try using this 5 week plan a few times a year when you think you’re progress is slowing. This will no doubt get your progress started again and put you back on track.
Week 1
Day 1:
A. 1000 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Day 2:
A. Stationary bike; 30 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).
Day 3:
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 5 mile run (moderate, 8-9 minute pace).
C. Rope Climb or 3 sets (maximum repetitions) of chin-ups. Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country.
Day 4:
A. Stationary bike; 30 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 1000 meter swim.
Day 5:
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.
Day 6:
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200 meter swim as fast as possible.
Day 7: REST.
Week 2
Day 1:
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.
Day 2:
A. Stationary bike; 30 minutes at 70% heart rate.
Day 3:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.
Day 4:
A. 1000-meter swim, nonstop; any stroke but not on your back.
Day 5:
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.
Day 6:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim.
Day 7: REST
Week 3
Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee
Day 2:
A. Stationary bike; 30 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).
Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 4:
A. Swim 400 meters.
Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).
Day 6:
A. Stationary bike; 30 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 1000 meter swim.
Day 7: REST
Week 4
Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.
Day 2:
A. Swim 500 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.
Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Stationary bike; 20 minutes at 80% maximum heart rate.
Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope; 15 minutes nonstop.
Day 7: REST
Week 5
Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls
Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.
Day 3:
REST
Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).
Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.
Day 7: REST
Photo courtesy of Greg Kahn
You should be sure to record all your progress in a journal while attempting this workout routine. For many of you who don’t have a rucksack, just fill a backpack with weights. Be sure to maintain a proper diet and hydration levels throughout this training. For those trying to preserve muscle mass, consider taking a Glutamine supplement as this workout is high intensity and will strip you of body weight.
This workout is for both men or women. Don’t let the big scary Army Ranger above scare you off. You want to strip away body fat and add a little muscle mass in the process? This is the plan for you. That said, if you are a beginner, this is not the route you want to take. Start with something else like our highly success workout program, Total Body Blitz.
Matt
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