As a former Army Ranger I know the benefits of weight training, but many gym rats look upon weight lifting as the “holy grail” of muscle building. The reality is that while weights can play an important part in your conditioning programit is not the end all be all.
So the question that pops in my mind is “how useful are your weight trained muscle?”
Let’s put them to the test…
Here’s a taste of the physical requirements of becoming a U.S. Army Ranger.Try them out test yourself and see if you really are in shape. See if you’re fit enough to wear the beret.
Army Rangers-Lead The Way
Ever wanted to put on the Army Ranger Tab on your uniform? Here is what you have to do to become a Ranger.
The training is broken up into three phases: Fort Benning Phase, Mountain Phase, and Florida Phase. The Benning Phase is executed in two parts and lasts for a total of 20 days.
As with most Special Operations units, the first phase is very physical. You will be required to perform an Army Ranger PFT consisting of the following:
Push-ups – 49+
Sit-ups – 59+
Chin ups – 6+
2 mile run in running shoes in 15:12 minutes or less
Other physical requirements and tests:
Combat water survival test 5-mile runs 3-mile runs with an obstacle course 16-mile foot march Night and day land navigation tests.
The most important pre-training exercise to do prior to Ranger school is walking fast in your boots with 50 pounds of weight on your back.
You will do this everyday you are at Ranger School. Running at least 5 miles, 3-4 times a week and swimming in uniform 2-3 times a week is recommended as well.
Pack on a 5-10 pounds of body weight prior to going so you have a little to lose when you are consuming fewer calories a day. Also known as “forced marches” or “humps”, these events are basically walking at a fast pace over rough terrain with a back pack at least 45 lbs in weight. When you take the ruck march test, you will also carry a weapon, wear boots, BDU (Battle Dress Uniform – “fatigues” pants/blouse), LBE (Load Bearing Equipment – shoulder harness with canteens with water), and a helmet.
If you break it down, you need to train the major muscle groups of the body – legs and back. Sure your upper body (shoulders and arms) come into play carrying the backpack and weapon, but you will get most of your exhaustion from the legs and lower back. So, training your legs in running, leg PT, and rucking will build stamina and endurance you need for any type of Army or land navigation training.
The Run and Leg PT Workout:
Repeat 4-5 times
Run 1 mile at your goal pace (6-8:00/mile) (no ruck sack)
Squats – 30
Lunges – 20 / leg Calves (heel raises)- 30 per leg
The Non-impact version of Leg PT: Bike and Leg PT: Repeat 4-5 times.
Bike 5:00 at increasing levels per minute on a Life Cycle type stationary bike Squats – 30 Lunges – 20 / leg Calves – 30 per leg
Long Distance Bike / Leg Workout: Life Cycle Pyramid: On a stationary bike with manual mode and levels of resistance:
Start at level 1 for 1 minute, increase resistance level by 1 level each minute until you can no longer pedal in between the 80-90 RPM zone.
Typically, people will do this workout for 20-30 minutes depending on the bike they have. Some bike will max out at level 12 and some will go to at least 20 levels. Both are tough to get to the top of the pyramid levels. Once at the top, repeat all levels in reverse order and work yourself down the other side of the pyramid. Usually by the end of the pyramid, there is a puddle under you and your legs will be exhausted.
And, of course, there are long distance ruck marches for 10-20 miles with at least 45 lbs in a ruck sack you must train for prior to some of the advanced Army courses. The best way to train for these to move out with a ruck sack for 1-4 hours at a time combined with smart foot care.
Interesting stuff huh? Try it see if you’re fit enough.
