i'm aspriging to be an Army Ranger but im having trouble with the fitness tests?

K

Kal

Member
Joined
May 20, 2008
Messages
56
Reaction score
0
Points
6
a friend and i are aspiring to become airborne rangers, so both of us are preparing for army basic training, ranger school, but no matter how hard we try we cannot seem to pass the minimum fitness tests for rangers, like running 6 miles in 45 minutes, i can get 3 milies in an hr im way too slow

can anyone help me out how to correctly prepare myself to become an airborne ranger?
 
the ranger school run is 5 miles in 40 mins, 49 push ups ,59 sit ups, 6 chin ups, rome wasnt built in a day bro, just keep training man you'll get there if you really want it
 
www.specialtactics.com is a great resource, although it's geared towards Air Force special operations it has some great workout plans to get yourself in shape for whatever physically demanding MOS you're trying for.

Bottom line, if you want to run faster you need to run more. if you want to do more pushups you need to do pushups. If you want to do more pullups, you need to do pullups. If you can't do pullups, do those silly looking jumping pullups until you can.
 
You don't want to weight lift over doing calisthenics (push ups, sit ups, pull ups) and running. Why? Because the amount of food and sleep deprivation is going to make you lose muscle mass during your 58 days at the Ranger Indoctrination Program.

Second of all, you can never settle for a minimum PFT score if you want to be a Ranger. In fact you should be able to surpass the maximum score.

It's recommended you do: 80-100 push ups in 2 minutes
15-20 pull ups
80-100 sit ups in 2 minutes
12:00 2 mile run
35:00 5 mile run
16 mile hike w/ 70 pounds on your back in 4 hours

To increase your push up, sit up, and pull up score I recommend doing pyramid workouts, and doing 5 sets of your maximum reps on monday, wednesday, and fridays.

When it comes to running you need to get the distance down first. Start by running 2 miles on tuesdays, thursdays, and saturdays. Once 2 miles becomes easy do 3 miles, and once that's easy to 4 miles, until you can do 5 miles.

Once you get the distance down you should be doing interval training to increase speed which is basically where you sprint for 30 seconds and then walk 1 minute one after the other without rest as many times as you can. This should only be done 2 times a week because of how strenuous it is on your body.

When it comes to training for ruck marches where you have weights in a backpack and you're walking 5-20 miles, only do this once a week. This takes several hours to complete and that time could be used elsewhere. It does build stamina and endurance though.

Lastly, you need to be 100% committed. You need to be training for this somehow, someway, every single day. Get creative in your workouts.

Most special forces programs have around a 70% dropout rate. That means only 3 in 10 people who sign up for it actually pass. You need to be the best physically, mentally, and emotionally.

When the going gets tough, the tough get going.
 
3 miles in an hour is walking. Run more. A lot more.

Stop eating fast food.

Stop drinking soft drinks.

Do circuit training. Include weight training in there if possible.

Run long distances.

Run medium distances.

Run sprints.

Run, run, run.
 
Back
Top