Army Ranger Workout Plan Free PDF Download (2023)

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PDF NameArmy Ranger Workout Plan PDF
PDF Size2.3MB
PDF CategoryWorkout
PDF Pages20
Last Update1 Day ago
Army Ranger Workout Plan Free PDF

How to Army Ranger Workout Plan PDF Free Download

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Army Ranger (Bio)

United States Army Rangers are soldiers who have been part of a special group called “Ranger.” This term can also include those who finished Ranger School, even if they didn’t join a Ranger unit. Most Ranger School graduates don’t serve in Ranger units, but they’re still considered “Ranger qualified.”

The word “ranger” has been used since the 1600s in North America to describe light infantry soldiers who work independently in small groups. The first official Rangers were from New England and fought against Native Americans in King Philip’s War. Later on, during the 1700s, the term was used during conflicts like the French and Indian Wars. American military units called “Rangers” existed during the Revolutionary War. British Army units with “Ranger” names often had connections to British North America.

The 75th Ranger Regiment is an excellent group of airborne soldiers within the US Army Special Operations Command. These modern Rangers have been sent to places like Korea, Vietnam, Grenada, Panama, Afghanistan, and Iraq. The Ranger Regiment’s history goes back to World War II with six battalions, including the famous “Merrill’s Marauders,” later becoming the 75th Infantry.

The Ranger Training Brigade (RTB) is separate from the 75th Ranger Regiment. It’s responsible for Ranger School, where soldiers learn skills to become Ranger qualified and earn the Ranger Tab. The RTB is under the United States Army Training and Doctrine Command (TRADOC) and has been around since World War II.

Army Ranger Workout Plan Free PDF
Army Ranger Workout Plan Free PDF

What is the Army Ranger workout routine?

The Army Ranger workout routine is a structured and intense training regimen designed to prepare individuals for the physical demands of the U.S. Army Rangers. While the specific routine may vary based on the phase of training and individual needs, here’s a general outline of what the routine might include:

Day 1: Upper Body Strength and Cardio

  1. Warm-up: Dynamic stretching, light jogging, and mobility exercises.
  2. Push-Ups: Perform multiple sets of push-ups with varying hand placements and widths.
  3. Pull-Ups: Aim for multiple sets of pull-ups to strengthen the upper back and arms.
  4. Bench Press: Focus on compound lifts like bench press to build chest and triceps strength.
  5. Shoulder Press: Use barbells or dumbbells for overhead presses.
  6. Cardio: Long-distance run or ruck march with a weighted backpack.
  7. Core Work: Planks, leg raises, and Russian twists for core strength.

Day 2: Lower Body Strength and Agility

  1. Warm-up: Dynamic stretches and jogging.
  2. Squats: Perform squats using barbells or bodyweight variations.
  3. Lunges: Add weight for extra resistance or perform walking lunges.
  4. Deadlifts: Focus on proper form while lifting heavy weights.
  5. Agility Drills: Cone drills, lateral movements, and shuttle runs.
  6. Rucking: Hike with a weighted backpack to build endurance and leg strength.
  7. Flexibility: Incorporate static stretches for improved flexibility.

Day 3: Cardio and Core

  1. Warm-up: Dynamic stretches and light jogging.
  2. Running: Intervals of sprints and steady-state running for cardiovascular fitness.
  3. Core Exercises: Focus on planks, flutter kicks, bicycle crunches, and leg raises.
  4. HIIT: High-Intensity Interval Training with bodyweight exercises (burpees, mountain climbers, etc.).
  5. Flexibility: Dynamic stretches for improved range of motion.

Day 4: Active Recovery and Skills Training

  1. Light Jogging or Active Recovery: Low-intensity jog or bike ride to aid recovery.
  2. Skill Training: Practice navigation skills, marksmanship, or other relevant Ranger skills.
  3. Flexibility: Incorporate dynamic stretches and foam rolling.

Day 5: Full-Body Conditioning

  1. Warm-up: Dynamic stretches and mobility work.
  2. Circuit Training: Perform a circuit of bodyweight exercises (push-ups, squats, pull-ups, etc.).
  3. Functional Movements: Tire flips, sandbag carries, and crawling exercises.
  4. Cardio: Long run or ruck march with varied terrain and elevation changes.
  5. Core and Cool Down: Core exercises and static stretching.

Day 6: Strength and Endurance

  1. Warm-up: Dynamic stretches and light jogging.
  2. Weighted Exercises: Focus on compound lifts like deadlifts and squats.
  3. Pull-Ups and Push-Ups: Multiple sets to build upper body strength.
  4. Cardio Intervals: Combine sprints and longer runs to challenge endurance.
  5. Core Work: Planks, leg raises, and rotational exercises.

Day 7: Rest and Recovery

  1. Rest: Allow your body to recover and recharge.
Army Ranger Workout Plan Free PDF
Army Ranger Workout Plan Free PDF

Read More Like this: Madfit Workout Plan PDF 2023 Free Download

Benefits of Army Ranger Workout Plan

The workout plan followed by U.S. Army Rangers offers several benefits due to its rigorous and comprehensive nature. Here are some of the key benefits:

  1. Strength and Endurance: The Ranger workout plan focuses on building both muscular strength and endurance. The intense exercises, such as bodyweight exercises, weightlifting, and circuit training, help develop functional strength and the stamina needed to perform well in demanding physical tasks.
  2. Cardiovascular Fitness: The plan includes various forms of cardiovascular training, such as running, rucking (hiking with a weighted backpack), and other high-intensity interval training (HIIT) exercises. This enhances cardiovascular fitness, allowing Rangers to sustain physical effort over extended periods.
  3. Functional Fitness: The workouts are designed to improve overall functional fitness. This means that the exercises mimic real-life movements and situations that soldiers might encounter in the field, enhancing their ability to perform various tasks effectively.
  4. Mental Toughness: The challenging nature of the Ranger workout plan helps develop mental toughness, discipline, and resilience. Pushing through demanding physical exercises can translate to improved mental strength and the ability to handle stressful situations.
  5. Teamwork and Camaraderie: Many Ranger workouts are conducted in a group or team setting, fostering a sense of camaraderie and teamwork among participants. This is crucial for soldiers who need to rely on each other in high-pressure situations.
  6. Versatility: The workout plan incorporates a wide range of exercises, from strength training to endurance exercises to agility drills. This versatility prepares Rangers for diverse physical demands they may face during their duties.
  7. Adaptability: The plan often includes exercises in various environments, such as outdoor settings, which helps Rangers adapt to different conditions and terrains they might encounter in their missions.
  8. Improved Body Composition: The combination of strength training and cardio exercises can lead to improved body composition, including increased muscle mass and decreased body fat. This is important for overall health and performance.
  9. Skill Development: Some workouts focus on honing specific skills required in the field, such as marksmanship, hand-to-hand combat techniques, and navigation skills. These skills are essential for soldiers to carry out their duties effectively.
  10. Preparation for Challenges: The demanding nature of the Ranger workout plan prepares soldiers physically and mentally for the challenges they may face during training, deployments, and combat situations.

The Workout makes athletes stronger, faster, and mentally tough. It also helps them work well with others and become great athletes. [Army Ranger Workout Plan Free PDF]


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