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Ranger Preparation Physical Training
The Ranger student will be challenged physically during the following 7 events:
1) APFT
2) 5 Mile Run
3) 16 Mile Road March
4) Land Navigation
5) Pull-ups
6) 3.2 Mile Buddy Run
7) Other: This area includes those daily events such as running or rucking between training sites and the occasional motivational conditioning exercises.
The APFT is administered to the standard as depicted in FM 21-20, to the letter. The event consists of the push-up, sit-up, and two mile run. Regardless of age the student will be tested in the 17 to 21 year old age bracket, and you must score 70 points per event. This means 49 push-ups, 59 sit-ups, and 15:12 on the run, as a minimum, must be achieved.
The prospective Ranger student should be able to score 100 points per event the APFT. You should conduct a “to standard APFT” being graded by someone other then a member of the unit or your buddy, the key is to have the grader give you an honest assessment that you can use as a starting point. If you cannot score well on the test then the unit should stop you at home station.
The following is an exercise menu that will assist the perspective Ranger student to prepare for the course:
THE PUSH-UP
1) Timed sets of push-ups – Do timed sets of Regular, Wide arm and, Diamond push-ups for 40-30-20 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)
2) Bench press – Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
3) Front Deltoid raises – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).
4) Tricep Extension – 10-15 pounds 3-4 sets working towards temporary muscle failure (TMF).
5) Seated or bent over row - Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
6) Swimmer or Prone Row – 3-4 sets at 20-30 reps each.
7) Roman chair – 3-4 sets 20 –30 reps per set, facing down, progressing to with weight.
8) Dips- 3-4 sets working towards muscle failure.
THE SIT-UP
1) Timed sets of sit-ups- Do timed sets of sit-ups for 60-40-30 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20 (3 sets minimum).
2) Flutter kicks – 3 sets of 50 –100 reps.
3) Hanging leg raises* – 3 sets of 50 – 100 reps. Start with legs bent work towards legs straight.
4) Incline sit-ups* 3-4 sets of 30 to 50 progressing to with weight as strength improves.
5) Flat bench leg raises* – 3-4 sets of 20 to 30.
*Exercise should be done very slowly to ensure a contraction is maintained throughout the repetition.
THE 2 MILE RUN
Intervals are the best way to improve on your 2 mile run time. See Fm 21-20 or the unit MFT for the proper method of conducting interval training. Interval training should not be conducted more then one day per week.
THE 5 MILE RUN
In order for the prospective Ranger student to adequately prepare for this event, a very through warm-up should occur prior to conducting the 5 mile run to the standard of 8 minuets per mile plus or minus 15 seconds (39:45 to 40:15). This should include stretching, rotation drills and, calisthenics session with sufficient intensity to produce TMF in a moderately fit soldier.
1) Interval training – Should be conducted no more then once per week and for a distance of at least 8 work laps at 400 yards each.
2) Fartlek run – Twice per week at 3-5 miles per run. Heart rate should not drop lower then 70% training heart rate (THR) and no higher the 90% THR.
3) Long slow run – 6-8 mile run with the pace never dropping slower then 8 minuet miles.
THE 16 MILE ROAD MARCH
The 16-mile road march is conducted with all combat equipment that the Ranger student will be issued plus weapon. The pace is no faster then 17min per mile and no slower then 24min per mile. Prepare for this event by conducting a 4-mile road march with at least 40 pounds of equipment plus water and rubber duck at least once a week. Each week add 2 miles to the total until you arrive at 16 to 18 miles to standard. You can road march more then once per week but remember that this event is long and boring, don’t waste valuable training time on something as easy as road marching.
LANDNAV
Perform landnav training on a course that you create or one that is already in place on your post. The course should be at least 10 kilometers in length; you should be able to begin in the dark or at night and move through to daylight. Your equipment will be LCE with rubber duck.
PULL-UPS
The pull-up event is done following the APFT and you must complete at least 6 pull-ups to enter the course. The start position is mount the bar and come to a motionless hang on the bar with palms facing towards body arms extended overhead. On the command GO you will begin by pulling your body up to a motionless pause with the chin over the top of the bar then lower the body down to the start position. This is one repetition, remember that you will not be allowed to swing or other wise use your legs to assist your movement.
Begin your training by conducting an assessment of your current ability. Following your assessment begin training for improvement by using one or all of the following methods:
1) 3 sets of assessment total. Have a spotter available to assist you by lifting on the legs as you attempt to execute the pull-ups.
2) Lat pull down. 3 sets at 50% body weight 8-12 reps per.
3) 3-4 sets on the gravitron.
THE SWIM
If you can swim, then you should practice swimming at least 20 meters with LCE and weapon while in BDU’s. You should also practice walking off the 3 meter board with LCE and weapon while wearing BDU’s. You will have to enter the water surface with dropping your weapon. The final swim event is the equipment removal station. You should practice entering the water from the side of a pool. You will wear the same uniform as stated above. You will remove your LCE and release your weapon while remaining submerged. Once the equipment is removed you will surface and swim to the side of the pool.
NOTE: All swim events must be accomplished without showing fear.
If you can’t, learn how!
A schedule to help you prepare (3kb Zip File)
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THE BENNING PHASE
The Benning Phase of Ranger training is designed to assess and then to develop the military skills, physical and mental endurance, stamina, and confidence a soldier must have to successfully accomplish combat missions. It is also designed to teach the Ranger student to properly sustain himself, his subordinates, and maintain his equipment under difficult field conditions during the subsequent phases of Ranger training. If a student is not in TOP PHYSICAL CONDITION when he reports to the Ranger course, he will have extreme difficulty keeping up with the fast pace of Ranger training, especially the initial phase.
The Benning Phase is executed in two parts. The first part conducted at Camp Rogers in the Harmony Church area of Fort Benning. This phase consists of an APFT consisting of 49 Push-ups, 59 Sit-ups, and two mile run in running shoes in 15:12 minutes or less. In addition, applicant must execute six chin-ups (Palms facing toward the face). Combat water survival test (CWST), 5-mile run, 3-mile runs with an obstacle course, a 16‑mile foot march, night and day land navigation tests, medical considerations class, rifle bayonet, pugil stick and combatives (hand-to-hand). Advanced physical training assures physical and mental endurance and the stamina required for enhancing basic Ranger characteristics, commitment, confidence and toughness. Additionally, the student completes the water confidence test at Hurley Hill (Victory Pond), terrain association, demolitions, patrol base/ ORP and an airborne refresher jump at Fryar Drop Zone.
The second part of the Benning Phase is conducted at nearby Camp William O. Darby. The emphasis at Camp Darby is on the instruction in and execution of squad combat patrol operations. The Ranger student receives instruction on boxing, fieldcraft training, executes the Darby Queen Obstacle Course and learns the fundamentals of patrolling, the warning order/operations order format and communications. The fundamentals of combat patrol operations include battle drills, ambush and reconnaissance patrols , enter/clear a room, airborne operations, and air assault operations. This phase uses the crawl technique during the FTX, which allows the student to practice the principles and techniques that enables the patrol to successfully conduct reconnaissance and ambush patrol missions. The Ranger student must then demonstrate his expertise through a series of cadre and student led tactical patrol operations. As a result, the Ranger student gains tactical and technical proficiency, confidence in himself and prepares to move to the next phase of the course‑‑the Mountain Phase. Following the Benning Phase students are transported to Camp Frank D. Merrill, Dahlonega, Ga.
THE MOUNTAIN PHASE
During the Mountain Phase, students receive instruction on military mountaineering tasks as well as techniques for employing a squad and platoon for continuous combat patrol operations in a mountainous environment. They further develop their ability to command and control a platoon size patrol through planning, preparing , and executing a variety of combat patrol missions. The Ranger student continues to learn how to sustain himself and his subordinates in the adverse conditions of the mountains. The rugged terrain, severe weather, hunger, mental and physical fatigue, and the emotional stress that the student encounters afford him the opportunity to gauge his own capabilities and limitations as well as that of his "Ranger Buddies". In addition to combat patrol operations, the Ranger student receives five days of training on military mountaineering. During the first three days of mountaineering (Lower) he learns about knots, belays, anchor points, rope management and the basic fundamentals of climbing and rappelling. His mountaineering training culminates with a two day exercise (Upper) at Yonah Mountain applying the skills learned during Lower Mountaineering. During the two FTXs, Ranger students also perform patrol missions requiring the use of their mountaineering skills.
Combat patrol missions are directed against a conventionally equipped threat force in a low intensity conflict scenario. These patrol missions are conducted both day and night over a four day squad field training exercise (FTX) and a platoon five day FTX that includes moving cross country over mountains, conducting vehicle ambushes, raiding communications/mortar sites, and conducting a river crossing or scaling a steep sloped mountain. The Ranger student reaches his objective in several ways: Cross-country movement, air assaults into small landing zones on the sides of mountains or an 8‑10 mile foot march over the Tennessee Valley Divide (TVD). The stamina and commitment of the Ranger student is stressed to the maximum. At any time, he may be selected to lead tired, hungry, physically expended students to accomplish yet another combat patrol mission.
At the conclusion of the Mountain Phase, the students move by bus or parachute assault into the Third and final (Florida) Phase of Ranger training, conducted at Camp Rudder, near Eglin Air Force Base, Florida.
THE FLORIDA PHASE
The third or capstone Phase of Ranger School is conducted at Camp James E. Rudder (Auxiliary Field #6), Eglin AFB, Florida. Emphasis during this phase is to continue the development of the Ranger student's combat arms functional skills. He must be capable of operating effectively under conditions of extreme mental and physical stress. This is accomplished through practical exercises in extended platoon level patrol operations in a Jungle/Swamp environment. Training further develops the students' ability to plan for and lead small units on independent and coordinated airborne, air assault, small boat, ship to shore, and dismounted combat patrol operations in a low intensity combat environment against a well trained, sophisticated enemy.
The Florida Phase continues the progressive, realistic OPFOR scenario. As the scenario develops, the students receive "In Country" technique training that assists them in accomplishing the tactical missions in the phase. Technique training includes: small boat operations, ship to shore operations, expedient stream crossing techniques, and skills needed to survive and operate in a jungle/swamp environment.
The Ranger students are updated on the scenario that eventually commits the unit to combat during techniques training. The 10‑day FTX is a fast paced, highly stressful, challenging exercise in which the students are evaluated on their ability to apply small unit tactics/techniques. They apply the tactics/techniques of raids and ambushes to accomplish their missions.
SUMMARY
High standards are required and maintained despite the stressful environment in Ranger training. The Ranger course produces a mentally hardened soldier, who possesses an enhanced capability to perform combat arms related associated functional skills and is more confident in his ability to overcome obstacles, withstand the stresses of combat and accomplish his mission under extremely adverse conditions.
During the Ranger course, the Ranger proves he can overcome seemingly insurmountable mental and physical challenges. He has demonstrated, while under simulated combat conditions, that he has acquired the professional skills and techniques necessary to plan, organize, coordinate, and conduct small unit operations. He has demonstrated that he has mastered basic skills needed to plan and execute dismounted small unit day and night operations, low altitude mountaineering, and infiltration as well as exfiltration techniques via land, air, and sea. As a result of proving that he can successfully accomplish these tasks during the Ranger course, he is authorized to wear the Ranger Tab.
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-9:42 AM 5/14/03
I'm writing because I now have actually started physical training myself. I've been running and lifting weights. This is something I want to do more of. Hopefully, I will have an advantage when I go in.
I'm going to add some screen savers for download soon.
-Tim
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Name: Tim
Birth Date: 7/8/83
Sign: Cancer
Location: Philadelphia, Pennsylvania
Status: Single and Looking.
Military Branch: Army Reserves
Hobbies: Beat Juggling, Needle Dropping, Scratching, Mixing, Music, Cars, Army Rangers, and Hanging Out.
Music: Drum and Bass, Hip Hop, Trip Hop, Raggae, Rap, R&B, Soul, Funk & Jazz.
Quotes: "If I wasn't the best buy now, I'd have to quit."
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