Ranger Regiment
Legacy Strength and Conditioning
BUILT FOR THE COURSE. PREPARED FOR THE DEMANDS.
Our Ranger Qualification Course (RQC) programme is designed to prepare serving military personnel for the physical demands of the Ranger Preparation Course (RPC) and Ranger Qualification Course (RQC).
Combining structured strength and conditioning, progressive running, loaded movement and course-specific physical preparation, the programme develops the aerobic capacity, strength endurance and robustness required to successfully navigate the Ranger selection and qualification pipeline.
WHO IS IT FOR?
This programme is designed for serving Regular and Reserve military personnel preparing to undertake the Ranger Preparation Course and Ranger Qualification Course.
Whether you’re approaching an upcoming course date or looking to develop the physical foundations required before beginning a specific preparation phase, the programme provides a structured approach to building the capabilities needed to perform.
Conditioning
A
Run Warm Up - Intervals
3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 200m Jog
B
Run
8 x 400
Instructions
A
If you're new to our programming remember that all of our programmed sets are working sets. We are assuming that you are hitting warm up sets in order to build yourself up to a heavy weight. Don't start counting until it becomes a legitimate challenge. We are going to start with the back squat. Make sure each rep is down to below parallel and is moving at a decent pace, slow and controlled down and then explode back up. Pair this with a box jump, we are doing something heavy then something fast and dynamic. Then move on to our single leg RDL's paired with the box jumps. These will help develop great stability and build a strong posterior chain. Make sure you're getting as good stretch on the RDL's. Then test your upper body endurance with some high rep dips before moving onto our simple conditioning workout. I want you to hit this hard with big swings and a fast pace on the bike.
B1
Shin Box Get Up and load down
2 x 8
B2
Abductor to Hip Roll Out
2 x 8
B3
Banded Single Leg RDL
2 x 8
C
Back Squat
4 x 5
D1
Single Leg RDL
4 x 8
D2
Box Jump
4 x 5
E
Dips
4 x 10
Conditioning - AMRAP
F
15 Minute AMRAP 10 Russian KB Swings @ 32KG 10 Press Ups 10 Cal Assault Bike
Prep
A
Run Warm Up - B
Complete 3 Times 10 x Heel Flicks 10 x Walking Lunges 10 x Walking Sumo Squats 10 x Toe Flicks 10 X Side strides Each Side 400m Run
Loaded March
B
YOMP Load / Timing / Distance 25lbs + 2L Water 4 miles Heart Rate: UNKNOWN Effort: BEST EFFORT Instructions A 4 miler today. Lets see how we move under some base load. Move focusing on keeping good posture. Use this as as an assessment to see where you’re at with moving at haste with the bergen
Instructions
A
For today I want you to start on the trap bar for some relatively high reps. 1 arm db rows and pull ups follow to really give your back and shoulder girdle a test. We are then moving on to our push press. Really drive with your legs here and launch that weight up before controlling it back down. Then hit our flys which will really help to build that nice solid thick frame for when you’re carrying heavy weight.
B1
T-Spine Rotation
2 x 8
B2
IYT
2 x 4
B3
Inchworm Push-Up
2 x 5
C
Trap Bar Deadlift
4 x 8
D1
1-Arm DB Row
4 x 8
D2
Pull-Up
E
Push Press
12, 10, 8, 6, 4
F
Bent Over Rear Delt Fly
3 x 15
A
Run-Specific Warm-Up
B
Run
A1
Inchworm
2 x 4
A2
Samson Stretch
2 x 6
B
Rowing
8 x 500
Olly Drew
The programme is led by Legacy coach Olly, who brings 16 years of coaching experience, including eight years working as a civilian Physical Training Instructor within a tri-service Phase 2 military training establishment. Olly has extensive experience preparing military personnel for physically demanding courses, including AACC, Royal Marines training, P-Company, SRPC and Pathfinders.
When you join a team you’re getting more than programming, you’re joining an online community.
Ranger Regiment
Ranger Regiment
Ranger Regiment
