Ranger Program
12 Week Ranger Assessment and Selection Program Training Plan
Introduction Nothing is magic about this program. What will make this program work is you. Commit mentally to success and follow through with dedication and hard work. Although your muscles will eventually reach failure, never let your mind reach failure. Do not quit and approach this program and RASP with a fearless tenacity to go above and beyond the accepted “norm”. If you are happy being ordinary, don’t waste your/our time and stop reading now and go enjoy your life. If not, continue on relentlessly…
Before each PT event complete the Ranger Athlete Warrior Movement Preparation drills. Listed Below:
Movement Prep
Purpose: Bring metabolism from rest to exercise levels, loosen the major joints and muscle groups, prime nerve-to-muscle messages that improve total-body coordination – all in preparation for any physical activity that follows. Utilization: Before each PT session in all phases. Movement prep should be completed in about 10 minutes. Execution: Calisthenics may be performed in an extended, rectangular formation for large groups or in a circle for squads. Perform 3-5 repetitions for each exercise, beginning with slow movements through an easy range-of-motion, adding just a little speed and range-of motion with each repetition. Perform the movement drills as indicate below, using an extended, rectangular formation. The last four movement drills are performed over a 20 meter distance. Pause as need between exercises to avoid fatigue. After movement prep, the body should be warm, loose and primed for intense activity – but not fatigued.
Calisthenics Bend and Reach Around the World Squat Windmill Leg Whips Balance and Reach, Rearward Pushup+/Pushups/Rotations Squat-Reach-Jump
1
Movement Drills Side-Step Lunge (5 reps then reverse) Corkscrew Lunge (5 reps then reverse) Walking Lunge & Reach (10 steps each leg) Walking Bend and Reach (10 steps each leg) Verticals (down and back)
Introduction Nothing is magic about this program. What will make this program work is you. Commit mentally to success and follow through with dedication and hard work. Although your muscles will eventually reach failure, never let your mind reach failure. Do not quit and approach this program and RASP with a fearless tenacity to go above and beyond the accepted “norm”. If you are happy being ordinary, don’t waste your/our time and stop reading now and go enjoy your life. If not, continue on relentlessly…
Before each PT event complete the Ranger Athlete Warrior Movement Preparation drills. Listed Below:
Movement Prep
Purpose: Bring metabolism from rest to exercise levels, loosen the major joints and muscle groups, prime nerve-to-muscle messages that improve total-body coordination – all in preparation for any physical activity that follows. Utilization: Before each PT session in all phases. Movement prep should be completed in about 10 minutes. Execution: Calisthenics may be performed in an extended, rectangular formation for large groups or in a circle for squads. Perform 3-5 repetitions for each exercise, beginning with slow movements through an easy range-of-motion, adding just a little speed and range-of motion with each repetition. Perform the movement drills as indicate below, using an extended, rectangular formation. The last four movement drills are performed over a 20 meter distance. Pause as need between exercises to avoid fatigue. After movement prep, the body should be warm, loose and primed for intense activity – but not fatigued.
Calisthenics Bend and Reach Around the World Squat Windmill Leg Whips Balance and Reach, Rearward Pushup+/Pushups/Rotations Squat-Reach-Jump
1
Movement Drills Side-Step Lunge (5 reps then reverse) Corkscrew Lunge (5 reps then reverse) Walking Lunge & Reach (10 steps each leg) Walking Bend and Reach (10 steps each leg) Verticals (down and back)