90-day Ranger Prep PT Plan


Month 1 – Foundation

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
2 Strength
3 Power-Endurance
4 Progression
5 Endurance <90
6 Recovery
7 Rest

2:00 min push-ups
(49 minimum) Rest 10 min
2:00 min sit-ups (59 minimum)
Rest 10 min
Then…
Run 5 miles – 40 min or less
Rest 10 min
Then…
Pull-ups (6 minimum)

Determine 1RM (1
rep max) in each of the following movements:
With a 45 lbs. bar:
5 x Lunge + 5 x Push-press for 400m

While holding a 45 lbs. bar, 2 x 25 lbs. DB, or similar load, do 5 x lunges followed by 5 x push-press, continue doing this until you have traveled 400m
For Time:

10x Pull up
20x Kettlebell Swing @ 53 lbs.
30x Box Jump @ 24”
40x Push up
50x Sit up
60x Burpees
10x Pull ups
Run 5 miles – 40 min or less
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

8 Interval
9 Endurance <90
10 Interval
11 Accumulation
12 Endurance >90
13 Recovery
14 Rest
Row 6 x 500m / 3 min active rest
between sets.
Attempt to keep all intervals equal to or faster than the first one.
Run 4 miles – 28 min or less

Then…
3 x 15’ Rope Ascents
Swim 10 x 50 meters
Alternate between freestyle and side stroke every lap



1) 4 rounds
6x Deadlift (at body weight)
6x Bench Press (at
body weight)

2) 21-18-15-12-9-6-3
SDHP (45 lbs. bar) Wall Ball (20 lbs. ball)

3) 50x GHD Sit ups
(Warm-up 1)

Ruck 8 miles – 2
hrs or less
35 lbs. Ruck
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

15 Circuit & Endurance <90
16 Strength
17 Power-Endurance
18 Interval
19 Endurance <90
20 Recovery
21 Rest
5 Rounds
Row 500m
Max reps bench press @ 135 lbs.
Then…
Run 6 miles – 50 min or less

5 x sets of the
following movements
(30 total reps) @:
85% 3r, 90% 2r, 95%
1r


One min rest between
movements, score is the sum of all reps.

Definition of Tabata

1. Tabata Squats (rest in bottom hold, thighs parallel to floor)
2. Tabata Push-ups
(rest locked out at top, aka Forward leaning rest)
3. Tabata Ball Slam @
20 lbs. ball (rest with ball overhead, both arms locked out)
4. Tabata Sit-up (rest
with legs held straight
6-12” above floor, head off floor)
5. Tabata Kettlebell Swing @
53 lbs. (rest without setting KB down or supporting it on your body)
(Warm-up 2)

Sprint 10 x 100m
Run 100m as fast as possible then walk back to start point

Run 5 miles – 40
min or less
Then…
3 x 15’ Rope Ascents
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

22 Circuit &
Endurance <90
23 Strength
24 Progression &
Endurance <90
25 Progression
26 Endurance >90
27 Recovery
28 Rest
30 reps for time: Clean and Jerk @
135 lbs.
Then…
Run 7 miles – 60 min or less
3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r


100x Thruster @ 45 lbs. Bar
100x Wall Ball @ 20 lbs. Ball
100x Ball Slam @ 20 lbs. Ball

Then…
Run 3 miles – 22 min or less
(Warm-up 1)


30x Push-up
Swim 25m
30x Sit-up
Swim 50m
40x Push-up
Swim 75m
40x Sit-up
Swim 100m
50x Push-up
Swim 125m
50x Sit-up
Swim 150m
Ruck 10 miles – 2 hrs 30 min or less
40 lbs. Ruck
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim


Month 2 – Endurance

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
2 Power
3 Endurance >90
4 Recovery
5 Strength &
Endurance <90
6 Recovery
7 Rest

Non-standard RPFT
2:00 min push-ups
(59 minimum) Rest 8 min
2:00 min sit-ups (69 minimum)
Rest 8 min
Then…
Run 5 miles – 40 min or less
Rest 8 min
Then…
Pull-ups (8 minimum)

5 rounds
3x Deadlift @ 90-95%
1RM
(5 min rest between
sets)
Ruck 12 miles – 3 hrs or less
45 lbs. Ruck
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
(Warm-up 3)

3 x sets of the
following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
Then…
Run 3 miles – 22 min or less
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

8 Circuit & Endurance <90
9 Power
10 Endurance >90
11 Recovery
12 Progression & Endurance <90
13 Recovery
14 Rest

Max effort:

2:00 min push-ups, rest 1 min
1:30 min push-ups, rest 45 sec
1:00 min push-ups, rest 30 sec
0:30 sec push-ups,
rest 1 min
2:00 min sit-ups, rest
1 min
1:30 min sit-ups, rest
45 sec
1:00 min sit-ups, rest
30 sec
0:30 sec sit-ups, rest
1 min

Then…
Run 4 miles – 28 min or less

5 rounds
@ 90-95% 1RM
(5 min rest between
sets)
Ruck 14 miles – 4 hrs or less
50 lbs. Ruck
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half   freestyle

Row 500m
50x Box Jump @ 24”
50x Push up
50x Sit up
50x Ring Dip
20x Get up @ 26 lbs. KB
Then…
Run 2 miles – 14 min or less / Uniform: ACUs, Boots, Camelbak
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

15 Circuit & Endurance <90
16 Power
17 Endurance >90
18 Recovery
19 Endurance<90
20 Recovery
21 Rest
5 Rounds
10 x bench press @
body weight
20 x weighted sit-ups @ 25% body weight
Then…
Run 3 miles – 22 min or less
3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r,
95% 1r
Ruck 16 miles – 4 hrs
40 min or less
55 lbs. Ruck
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
Run 5 miles – 40 min or less
Then…
3 x 15’ Rope Ascents
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

22 Circuit & Endurance <90
23 Power
24 Endurance >90
25 Recovery
26 Strength & Endurance <90
27 Recovery
28 Rest
As many rounds as possible in 20 min
of:
15x Sit-ups
Then…
Run 6 miles – 50 min or less
8 Rounds:
* Row 500m – less then 1:30 min
* Run 400m – less then 1:30 min
Ruck 15 miles – 4 hrs
30 min or less
55 lbs. Ruck
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half   freestyle
(Warm-up 3)

3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r, 95%
1r
Then…
Run 3 miles – 22 min or less / Uniform: ACUs, Boots, Camelbak
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim


Month 3 – Taper

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Circuit &
Endurance <90
2 Power
3 Endurance >90
4 Recovery
5 Progression &
Endurance <90
6 Recovery
7 Rest
Non-standard RPFT
2:00 min push-ups
(69 minimum) Rest 5 min
2:00 min Sit-ups (79 minimum)
Rest 5 min
Then…
Run 5 miles – 40 min or less
Rest 5 min
Then…
Pull ups (12 minimum)
5 rounds

3x Deadlift @ 90-95%
1RM
(5 min rest between
sets)
Ruck 14 miles – 4 hrs
15 min or less
55 lbs. Ruck
Easy effort utilizing
any low impact movement done for
30-60 minutes at very low heart rate (-65%
@ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
25x Pull ups
50x Deadlift  @ 135 lbs.
50x Push up
50x Box Jump  @ 24” Box
135 lbs. (one-count)
Press @ 35 lbs. (KB must touch floor between reps)
25x Pull ups
Then…
Run 3 miles – 22 min or less / Uniform: ACUs, Boots, Camelbak
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

8 Circuit &
Endurance <90
9 Strength
10 Recovery
11 Accumulation
12 Endurance >90
13 Recovery
14 Rest
Each min, on the min for 30 min
15x Squats 
Then…
Run 4 miles – 28 min or less
5 rounds
3x Deadlift 
Then…
15-10-5
Curtis P’s @ 95 lbs.
GHD Sit ups
Swim for 30-60 minutes
at very low heart rate (-
65% @ MHR).
Swim half of the time side stroke, and the other half   freestyle
3 Rounds (One minute of each -- 12 min
total) @ 53 lbs. KB

* KB Round the World (around the waist)
* KB figure 8
* KB Step Up @ 10” box

(Warm-up 3)

Then…
4 Rounds
10x Deadlift  @ 105 lbs. (or more)
30 sec Dead Hang from pull up bar or
rings
Ruck 12 miles – 3 hrs
15 min or less
55 lbs. Ruck
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

15 Circuit &
Endurance <90
16 Strength
17 Rest
18 Progression
19 Endurance>90
20 Recovery
21 Rest
As many rounds in
20 min
15x Squats 
Then…
Run 3 miles – 22 min or less
(Warm-up 3)

3 x sets of the following movements
(18 total reps) @:
85% 3r, 90% 2r,


30x HSPU
40x Pull-up
50x Kettlebell Swing @ 53 lbs.
60x sit up
70x Burpees
Ruck 10 miles – 2 hrs
45 min or less
55 lbs. Ruck
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim

22 Circuit
23 Recovery
24 Interval
25 Recovery
26 Endurance <90
27 Recovery
28 Rest
20-15-10-5
* Dips
10 rounds
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim
Sprint:
4x 100m, rest 30 sec between sets
4x 200m, rest 1:00 min between sets
4x 400m, rest 1 min 30 sec between sets
Swim for 30-60
minutes at very low heart rate (-65% @ MHR).
Swim half of the time side stroke, and the other half freestyle
Run 3 miles – 22 min or less
Easy effort utilizing
any low impact movement done for
30-60 minutes at
very low heart rate (-
65% @ MHR).
1. Cycle
2. Elliptical
3. Hike
4. Row
5. Stair Master
6. Swim


4 comments:

  1. I dont understand day 16 strength, can you explain it please?

    ReplyDelete
    Replies
    1. Look at Day 2. You must first determine your maximum weight for 1 rep. Day 16 is 5 sets of six reps -- 3 reps at 85% of your 1 Rep Max, 2 reps at 90%, and 1 at 95%. You are trying to go extra heavy to push your boundaries.

      Delete
  2. so day one you have to complete all exercises in that whole row

    ReplyDelete
  3. Columns are days of the week, so Day 1 (Monday) you do a modified Ranger Physical Fitness Test to see where you are compared to the standards. Tuesday you find your maximum weight for 1 rep of each exercise -- you'll use this throughout the program.

    ReplyDelete

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