I took my oath 2 months ago for 13F option 40. Fire support specialist, FiSTer! I leave for Fort Sill OK Feb 10th. My goal is to be in shape for RIP (Ranger Indoctrination Program)by the time I leave. Can anyone recommend a workout routine?
- Thread starter Sebben
- Start date
Re: 4 months to get in shape for Rangers?
Note: No direct knowledge of military training or requirements but I will suggest some good all around work outside
I would look at the murphy (Google murphy workout). It is good work out that does not require much equipment.
I would look at doing Go Rucks, Mud Run Spartans, etc. I find the line in the sand of the race is a good motivator to push yourself.
you can look at Crossfit WOD (work out of the day). Although I do not pay the money for crossfit gym I do use there WoDs as inspiration for other activities.
gl
Note: No direct knowledge of military training or requirements but I will suggest some good all around work outside
I would look at the murphy (Google murphy workout). It is good work out that does not require much equipment.
I would look at doing Go Rucks, Mud Run Spartans, etc. I find the line in the sand of the race is a good motivator to push yourself.
you can look at Crossfit WOD (work out of the day). Although I do not pay the money for crossfit gym I do use there WoDs as inspiration for other activities.
gl
Re: 4 months to get in shape for Rangers?
Let me start off saying that RIP/ Ranger school are all going to be more mental than they are physical. Now dont get me wrong, to be a Ranger and excel in the schools, you must be at the top of your game physically...and then more.
I would recommend a few things to train physically, as well as to study general Army knowledge.
To get ready for basic and eventually RIP, you need to work your core muscles. 4 months is long enough to get to a place where basic will be a breeze. RIP will be a challenge.
Crossfit is a great way to get started. You need to build a weekly workout schedule. Pushups, Burpees, Crunches, Pullups, Air Squats, Planks, and Cardio. You need to run short and long distances. 3ish miles one day, and several iterations of timed or distance runs at a fast pace.
As far as Army knowledge goes, you need to look at armystudyguide.com check out the "flashcard" section. That will get you going on some simple army knowledge. Go to amazon and search for a Army "Smart book".
This is obviously a general overview. If you need anything, feel free to PM me.
Let me start off saying that RIP/ Ranger school are all going to be more mental than they are physical. Now dont get me wrong, to be a Ranger and excel in the schools, you must be at the top of your game physically...and then more.
I would recommend a few things to train physically, as well as to study general Army knowledge.
To get ready for basic and eventually RIP, you need to work your core muscles. 4 months is long enough to get to a place where basic will be a breeze. RIP will be a challenge.
Crossfit is a great way to get started. You need to build a weekly workout schedule. Pushups, Burpees, Crunches, Pullups, Air Squats, Planks, and Cardio. You need to run short and long distances. 3ish miles one day, and several iterations of timed or distance runs at a fast pace.
As far as Army knowledge goes, you need to look at armystudyguide.com check out the "flashcard" section. That will get you going on some simple army knowledge. Go to amazon and search for a Army "Smart book".
This is obviously a general overview. If you need anything, feel free to PM me.
Re: 4 months to get in shape for Rangers?
start running now. fill sand bags for 12hrs a day and repeat. RIP is not to bad. (back in 2006) you needed to just pass all PT tests, road march, swim, 5mile run. You could fall out of everything else and still make it to bat. that does not mean they wont kick the shit out of you for falling out or run you extra. i learned if you STFU and push hard your fine.
start running now. fill sand bags for 12hrs a day and repeat. RIP is not to bad. (back in 2006) you needed to just pass all PT tests, road march, swim, 5mile run. You could fall out of everything else and still make it to bat. that does not mean they wont kick the shit out of you for falling out or run you extra. i learned if you STFU and push hard your fine.
Re: 4 months to get in shape for Rangers?
oh, and good luck and stay safe!
oh, and good luck and stay safe!
Re: 4 months to get in shape for Rangers?
+1 on crossfit!
Start running 30/60's and 60/120's
Weighted pushups and pullups
try windshield wipers on the pullup bar(awsome for core)
look up 300 excersice...its mostly a time test but an awsome workout none the less.
Run, Run, Run!!!!!
When I went into basic(Apr2010) i was 220 lbs(fat ass)
End of AIT(Aug2010) I was 165.
Put in any extra workouts you can at bct on your own time it will really help. Remember drink water all you can and take care of your feet!
Have fun it was just about the best time in my life!
+1 on crossfit!
Start running 30/60's and 60/120's
Weighted pushups and pullups
try windshield wipers on the pullup bar(awsome for core)
look up 300 excersice...its mostly a time test but an awsome workout none the less.
Run, Run, Run!!!!!
When I went into basic(Apr2010) i was 220 lbs(fat ass)
End of AIT(Aug2010) I was 165.
Put in any extra workouts you can at bct on your own time it will really help. Remember drink water all you can and take care of your feet!
Have fun it was just about the best time in my life!
Re: 4 months to get in shape for Rangers?
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: the_gun_slinger19</div><div class="ubbcode-body">+1 on crossfit!
Start running 30/60's and 60/120's
Weighted pushups and pullups
try windshield wipers on the pullup bar(awsome for core)
look up 300 excersice...its mostly a time test but an awsome workout none the less.
<span style="font-weight: bold">Run, Run, Run!!!!! </span>
When I went into basic(Apr2010) i was 220 lbs(fat ass)
End of AIT(Aug2010) I was 165.
Put in any extra workouts you can at bct on your own time it will really help. Remember drink water all you can and take care of your feet!
Have fun it was just about the best time in my life! </div></div>
+ a shit ton on the running. Endurance is key.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: the_gun_slinger19</div><div class="ubbcode-body">+1 on crossfit!
Start running 30/60's and 60/120's
Weighted pushups and pullups
try windshield wipers on the pullup bar(awsome for core)
look up 300 excersice...its mostly a time test but an awsome workout none the less.
<span style="font-weight: bold">Run, Run, Run!!!!! </span>
When I went into basic(Apr2010) i was 220 lbs(fat ass)
End of AIT(Aug2010) I was 165.
Put in any extra workouts you can at bct on your own time it will really help. Remember drink water all you can and take care of your feet!
Have fun it was just about the best time in my life! </div></div>
+ a shit ton on the running. Endurance is key.
Re: 4 months to get in shape for Rangers?
Run in your boots - allot: I know that has not been “popular” in many years but it helps with fitness and cuts down on blisters later. Most of this shit is mental, not physical, not to say it's not tough so don't over think it. Keep your mind in the game and "do not be a Blue Falcon" - you will need other to back you when in charge; and you damn well better back them when they are (unless they are F’ed up from the floor up – you’ll know them). Just remember "nothing lasts forever".
Good luck and God bless you for your service.
Run in your boots - allot: I know that has not been “popular” in many years but it helps with fitness and cuts down on blisters later. Most of this shit is mental, not physical, not to say it's not tough so don't over think it. Keep your mind in the game and "do not be a Blue Falcon" - you will need other to back you when in charge; and you damn well better back them when they are (unless they are F’ed up from the floor up – you’ll know them). Just remember "nothing lasts forever".
Good luck and God bless you for your service.
Re: 4 months to get in shape for Rangers?
When I went in 08 you had to run 5 miles in 40 minutes, do 70% on pushups and situps, however the pushups you will do will not all be counted and you have practically touch the ground with your chest to get them to count. Run Run Run. and do pushups and core excercises as well as pullups. Get used to runing with a rucksack also.
When I went in 08 you had to run 5 miles in 40 minutes, do 70% on pushups and situps, however the pushups you will do will not all be counted and you have practically touch the ground with your chest to get them to count. Run Run Run. and do pushups and core excercises as well as pullups. Get used to runing with a rucksack also.
Re: 4 months to get in shape for Rangers?
Ruck, and then ruck run. And then ruck. Get used to having the weight on you all day.
Ruck, and then ruck run. And then ruck. Get used to having the weight on you all day.
Re: 4 months to get in shape for Rangers?
You wont get selected for RASP unless your PT is in the 300+ I know there are the minimums but it is competitive. When you get to AIT you will see some BEASTS there that will blow your mind with how in shape they are. I busted out a 315 at AIT and was feeling pretty good, until a guy I knew from basic owned the PT test with a 396. I have friends in RASP right now who scored in the 310s-320s so aim there. Lots of running like 40 minutes at a time 4.5-5 miles at least twice a week then 30/60s another two times a week (do like 8-10 iterations), then ruck A LOT 50lb ruck 4.5-5 miles for time, a few times a week. If you can get your 2 mile time into the 12s to low 13s and be maxing+ push ups and sit ups you will have no problem being able to put a packet in. For push ups and sit ups do 20 seconds knocking them out 10 seconds of rest for 10 iterations, so like wide arm for ten then some type of ab workout for 10 then back to push ups in a different stance like diamond or whatever. Do that like 4 times so you will actually have like 40 iterations with 4 different exercises per muscle group, then do pyramid pull ups/dips on a machine start with no weight do as many as you can add a little do as many as you can, keep adding weight until its too easy then come back down. Do these types of exercises twice a week or if you're already a beast do weighted pull ups and dips. If you are in shape the thing most likely to ruin it for you is the physical exam.
You wont get selected for RASP unless your PT is in the 300+ I know there are the minimums but it is competitive. When you get to AIT you will see some BEASTS there that will blow your mind with how in shape they are. I busted out a 315 at AIT and was feeling pretty good, until a guy I knew from basic owned the PT test with a 396. I have friends in RASP right now who scored in the 310s-320s so aim there. Lots of running like 40 minutes at a time 4.5-5 miles at least twice a week then 30/60s another two times a week (do like 8-10 iterations), then ruck A LOT 50lb ruck 4.5-5 miles for time, a few times a week. If you can get your 2 mile time into the 12s to low 13s and be maxing+ push ups and sit ups you will have no problem being able to put a packet in. For push ups and sit ups do 20 seconds knocking them out 10 seconds of rest for 10 iterations, so like wide arm for ten then some type of ab workout for 10 then back to push ups in a different stance like diamond or whatever. Do that like 4 times so you will actually have like 40 iterations with 4 different exercises per muscle group, then do pyramid pull ups/dips on a machine start with no weight do as many as you can add a little do as many as you can, keep adding weight until its too easy then come back down. Do these types of exercises twice a week or if you're already a beast do weighted pull ups and dips. If you are in shape the thing most likely to ruin it for you is the physical exam.
Re: 4 months to get in shape for Rangers?
P90x doubles for four months + build up to running five- 8 minute miles at a shot, four or more times per week, and swim your fat off...
P90x doubles for four months + build up to running five- 8 minute miles at a shot, four or more times per week, and swim your fat off...
Re: 4 months to get in shape for Rangers?
I went to Ranger school in the late 80s. Generally, run, ruck, do a lot of push ups, sit ups, pull ups and know how to climb rope. A little weight lifting can't hurt. Also, as other have pointed out, you have to be mentally tough and that is a whole different matter.
Also, know how to swim and be comfortable in the water.
Good luck.
I went to Ranger school in the late 80s. Generally, run, ruck, do a lot of push ups, sit ups, pull ups and know how to climb rope. A little weight lifting can't hurt. Also, as other have pointed out, you have to be mentally tough and that is a whole different matter.
Also, know how to swim and be comfortable in the water.
Good luck.
Run. Fast.
You forgot the Land Nav. You pretty much got it though.... at least back in '95. You needed to pass PT, Swim, 12m Roadmarch, CWST (Combat Water Survival Test), 5m Run, and Land Nav.
If you has an Opt40 contract he should get a shot regardless of his PT score in AIT. I'm looking at your numbers you posted and it makes me want to look up the current standards.
When I joined a 300 could be scored by 82 Push Ups, 92 Sit Ups, and an 11:54 2 mile run.
Sebben,
As a Marine who attended / graduated the Ranger program in 1993 I had a little different perspective than most of the Army personnel without having the RIP program and things like that to put you in that bootcamp style mentality prior to going. I can tell you that no matter how hard you train to get ready the most important parts will be luck (read below) and your mental state!
The program comes down to being mentally prepared, physically fit and lucky in a few ways:
First off, you need to be lucky in who you go with! There will be tons of hard core Army dogs looking to flex their pecks and kick some skinny fagot ass the first few days (PT Studs / or gym class heroes if you will). Smile and say goodbye! The bigger they are, the faster they fall (fail). Most of the look at me Charles Atlas types can't keep the pace once food and sleep deprivation begins.
Find the low key workhorses of the group that have sound skill sets and don't shoot there mouths off about being "hard as woodpecker lips", etc.... These are the kind of guys you want to align yourself with. You can learn from each other and work as a team when all of your individual planning and skills go to shit because you are too tired and hungry to focus properly.
Secondly; You need to be lucky in the injury department. The doc's were pretty good about taking care of you when needed, but there is a point when you start to just get worn down an nicked up. Most important self preservation item......TAKE CARE OF YOUR FEET AT ALL COSTS!!!
Other than that, try to be reasonably lean and understand that your body is going to break down along the way no matter what you do. It is just how the course is designed and inevitable for most who attend.
The order that I would put things in is as follows:
1) luck
2) mental preparedness
3) physically fit. Not gym rat fit, but think farm boy fit.
4) the ability to dig deep when it is needed and never give up!
These are just some personal views, I would expect others to have differeing opinions.
Good luck and get to work!
Brian
As a Marine who attended / graduated the Ranger program in 1993 I had a little different perspective than most of the Army personnel without having the RIP program and things like that to put you in that bootcamp style mentality prior to going. I can tell you that no matter how hard you train to get ready the most important parts will be luck (read below) and your mental state!
The program comes down to being mentally prepared, physically fit and lucky in a few ways:
First off, you need to be lucky in who you go with! There will be tons of hard core Army dogs looking to flex their pecks and kick some skinny fagot ass the first few days (PT Studs / or gym class heroes if you will). Smile and say goodbye! The bigger they are, the faster they fall (fail). Most of the look at me Charles Atlas types can't keep the pace once food and sleep deprivation begins.
Find the low key workhorses of the group that have sound skill sets and don't shoot there mouths off about being "hard as woodpecker lips", etc.... These are the kind of guys you want to align yourself with. You can learn from each other and work as a team when all of your individual planning and skills go to shit because you are too tired and hungry to focus properly.
Secondly; You need to be lucky in the injury department. The doc's were pretty good about taking care of you when needed, but there is a point when you start to just get worn down an nicked up. Most important self preservation item......TAKE CARE OF YOUR FEET AT ALL COSTS!!!
Other than that, try to be reasonably lean and understand that your body is going to break down along the way no matter what you do. It is just how the course is designed and inevitable for most who attend.
The order that I would put things in is as follows:
1) luck
2) mental preparedness
3) physically fit. Not gym rat fit, but think farm boy fit.
4) the ability to dig deep when it is needed and never give up!
These are just some personal views, I would expect others to have differeing opinions.
Good luck and get to work!
Brian
