FIT for IT
Tactical / Military, TacticalThis won't be easy, but it will be worth it!
A 13 week train up to get you ready to go into Ranger School with all the physical capabilities you need to complete it with confidence.
Written by Head Coach Jason Dudley who has trained numerous operators for all levels of selections ranging from tier 1 selections to police and fire academy selections. A tried and true training program to get you in the best possible condition to enter Ranger school with confidence and ensure you complete it with confidence all while reducing your risk of injury during the train up and most importantly during Ranger school. 20% of all proceeds donated to Intrepid Fallen Heroes Fund.
6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
Push-Up
1 x 2:00 @ MAX
C
Sit-up
1 x 2:00 @ MAX
D
Wide Grip Pull-ups
1 x MAX
E
2 Mile Run
1 x 2
Prep
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
5 Mile Run
1 x 5
Prep
A
SIP Activation 1
See video for demo (I lost a bet to a friend=cowboy hat) Hip rotations: 10 each Plank push-ups: 10 Glute Bridge: 10 Side lying leg lift: 10 each
B
Swimming
1 x 15
Prep
A
SIP Dynamic 2
See video for demo (lost a bet to a friend=cowboy hat) Forward/Backward jog: 30 seconds Jumping jacks: 30 seconds Straight leg march: 10 each Quad walk: 10 each Hip rotations: 10 each Wall drill: 5 each leg In-line single leg groiner: 5 each
B
12 Mile Road March
1 x 12
Prep
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
Steady State Conditioning
1 x 20:00
Prep
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
Steady State Conditioning
1 x 20:00
