Cart 0

Ranger Workout

stew smith

Ever wanted to put on the Army Ranger Tab on your uniform? Here is what you have to do to become a Ranger. The training is broken up into three phases: Fort Benning Phase, Mountain Phase, and Florida Phase. The Benning Phase is executed in two parts and lasts for a total of 20 days. As with most Special Operations units, the first phase is very physical. You will be required to perform an Army Ranger PFT consisting of the following:

This is from the Ranger Training Brigade Web Page:

"The Initial Phase is conducted in two parts; the first part, Ranger Assessment Phase (RAP), is conducted at Camp Rogers in the Harmony Church area of Fort Benning. This phase consists of a Ranger Physical Fitness Test:

- requiring 49 push-ups,
- 59 sit-ups,
- an individual 5-mile release run event finished in 40 minutes or less,
- concluding 6 chin-ups.

Other physical requirements and tests:
- Combat water survival test
- Darby Mile Run event
- 5-mile runs
- Terrain runs with the Malvesti obstacle course
- 12-mile foot march
- Night and day land navigation tests

Advanced physical training assures physical and mental endurance and the stamina required for obtaining basic Ranger characteristics; commitment, confidence and physical and mental toughness. Additionally, the student executes demolitions training and airborne refresher training. Airborne Soldiers will exit from a high performance aircraft and conduct tactical assembly area procedures. "

The most important pre-training exercise to do prior to Ranger school is walking fast in your boots with at least 50 pounds of weight on your back. You will do this everyday you are at Ranger School. Running at least 5 miles, 3-4 times a week and swimming in uniform 2-3 times a week is recommended as well. Pack on a 5-10 pounds of body weight prior to going so you have a little to lose when you are consuming fewer calories a day.

The second part of First Phase use obstacle courses and long ruck marches as a major part of the physical fitness requirements. However, the fundamentals of patrolling and small unit tactics is the focus of this part of the Benning Phase. These graded field exercises include ambush and reconnaissance patrols, close quarters combat, airborne operations, and air assault operations. The Ranger student must then demonstrate his expertise through a series of cadre and student led tactical patrol operations.

The second phase, or Mountain phase last 20 days and nights and teaches operating in small units while sustaining himself and his subordinates in the adverse conditions of the mountains. The rugged terrain, hunger, and sleep deprivation are the biggest causes of emotional stress that the student encounters. He will eat, sleep and operate in these conditions for 3 weeks, usually eating no more than 2 MREs a day (Meals Ready to Eat).

The Third phase, or Florida phase, teaches small boat operations, ship to shore operations, stream crossing techniques, and skills needed to survive and operate in a jungle and swamp environment. This phase lasts 16 days and nights and tests the patrolling and leadership techniques of every Ranger.

Ranger School is a grueling school due to the long hours of walking with your gear, sleeping in the field and eating 1-2 meals less a day than normal. Many students lose 20-30 pounds in the 56 day school. But the school teaches the Ranger he can overcome insurmountable challenges while under simulated combat conditions. Ranger school has honed the professional skills and techniques necessary to conduct small unit operations. And of course, he can wear the well deserved Ranger Tab on his shoulder.

If you would like to buy the Ranger Workout that has worked for several clients of the PT Club please go directly to the Army Ranger / SF Workout

Testimonial - see more

Your US Army Ranger PT program is absolutely fantastic. I am on week 9 of the 10 weeks. I have been keeping track of my progress. I posted the following improvements from pre-week 1 to current:

Pushups - 50 to 90 in 2 minutes
Pullups - 15 to 27
Crunches - 110 to 140 in 2 minutes
My two mile time dropped from 16 min,30 sec to 13m 54s. (This 2 mile time was in 96 F heat).

It is easy to see why these programs help people with their PT performances. The ruck marches are evil but I like them. It is amazing how quick 30-50 lbs can wear you down.

Thanks again from a very satisfied customer,
Stew - I just got back from SFAS - and crushed it thanks to your The Army Special Forces / Ranger Workoutt . It really worked and prepped me for everything from log PT to runs and rucks. Thanks

Have any fitness questions? Send them to me at

Older Post Newer Post

Leave a comment

Please note, comments must be approved before they are published