Ranger Athlete Warrior

275ANGER!

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*Mods I am selfish and did not post in the Fitness Thread but do as you wish.

They started implementing this stuff in my last year but has not really caught on. We still did lots of old school shit but the purpose of this was to have us start training like Athletes. I am sure the other 2 Battalions have caught on to it because daddy is next door. Man it was good to be away.

Ranger Athlete Warrior: a systematic approach to conditioning.(75 RANGER RGT)
From: Infantry Magazine | Date: 5/1/2007 | Author: Mcmillian, Danny
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The training of combative techniques--like most of the Soldier skills we train--begins with conditioning. Functional, mission-relevant conditioning is the foundation of a warrior's readiness, and in this article I want to provide an overview of one comprehensive and unique initiative that is now well into its second year of assessment here at Fort Benning.

The Ranger-Athlete-Warrior (RAW) program is an initiative which the 75th Ranger Regiment has planned and fielded over the past two years. It includes one of the most comprehensive approaches to physical conditioning ever undertaken by an Army unit, and has relevance to both Ranger and non-Ranger units. Fundamental to this program is its holistic approach to optimizing physical performance. More than just a fitness program, the RAW model also recognizes the importance of nutrition, mental preparation, and the prevention and care of injuries. The Ranger-Athlete-Warrior philosophy (Figure 1) is plainly stated and underlies the program.


Figure 1

RAW Philosophy

* The individual Ranger is our
most lethal weapon.

* You don't know how tough
your next enemy will be ...
Assume he'll be very tough.

* You don't know exactly what
the physical requirement will be on
your next mission ... Assume it will
be extremely demanding.

* Ranger missions require
strength, endurance, and
movement skills. Excelling in only
one or two leaves you vulnerable
to poor performance and/or
injuries.

* Training hard is not enough;
you have to train smart

* As an individual/team/squad/
platoon, you are only as strong as
your weakest link. Don't have a
weak link.

* Form matters. Master the
exercise techniques and demand
proper execution from your men.

* The body adapts to the stress
you place upon it. This takes time.
Be consistent, be patient, and
think of improvement over weeks
and months, not days.

* Don't crush yourself every
day. Respect the need for
recovery. Leaders must be attuned
to their men and modify the
training stress appropriately.

* Fuel the machine. Don't train
well then blow it with a lousy diet.
Have a plan for hydration and
meals/snacks and stick to it.

* Take care of your injuries
before they become chronic.
Playing hurt is necessary on
occasion, but do it too long and
there may not be a therapy or
surgery fix.
RAW draws upon four components to achieve its intended outcomes: functional fitness, performance nutrition, sports medicine, and mental toughness (Figure 2). The first of these systematically addresses broad-spectrum strength, endurance, and movement skills. Strength enables a Soldier to overcome resistance, improves his performance, and reduces his chance of injury. The RAW program uses three discrete modes of training to improve strength:

* Muscle Endurance

* Moderate-Heavy Resistance

* Power


Figure 2

Components of RAW

* Functional Fitness

--Movement Skills

--Strength

--Endurance

* Sports Medicine

--Injury Prevention

--Early Intervention

--Multi-disciplinary Team

* Performance Nutrition

--Optimal Foods and Fluids

--Body Composition
Assessment

--Supplement Guidance

* Mental Toughness

--Ideal Performance State

--Fatigue Counter-measures

--Endurance Challenges
The Muscular Endurance workout is performed without external resistance. A variety of pull-ups, push-ups, lunges, and core exercises are performed with the emphasis on form rather than maximizing repetitions. The workout can be conducted anywhere pull-up bars or ropes are available.

As the name implies, the Moderate-Heavy Resistance workout gets Rangers in the gym to meet external resistance. Within this workout, Rangers will perform a variety of lifts but must balance pushing/pulling movements as well as upper and lower body work. By following this principle, they will avoid the muscle imbalances that are so prevalent among Soldiers that concentrate on "beach muscles."

We train the power component of strength primarily with machines that permit rapid, rotational movements from an athletic stance (Hammer Strength's Ground Base line of machines is an example). Correct form, and adequate recovery, are essential because power training is more demanding on the neuromuscular and skeletal systems.

We cannot emphasize enough the importance of a systematic and comprehensive approach to strength training. Too often Soldiers assume that a high APFT score indicates adequate strength. In fact, the APFT does not even measure leg strength or pull strength, two potentially critical requirements for Soldiers. Ideally, strength training enhances a Soldier's ability to carry his combat load indefinitely, transport a wounded comrade, upload gear and ammunition, prepare fighting positions, and perform the many other Soldier tasks requiring broad-spectrum strength. In performance-oriented strength training, the emphasis is on the movement rather than the muscle. Unlike competitive bodybuilding, which emphasizes the appearance of the muscles, the focus in strength training is on the movements to be performed and the muscles that need to be developed to strengthen those movements.

The second element of functional fitness--endurance--is the ability to sustain physical activity, and includes both aerobic and anaerobic endurance. Aerobic endurance involves moderately intense tasks that require continuous, sustained movement such as road marches, while anaerobic endurance is needed to accomplish intense tasks that require quick, powerful movements such as scaling a wall or the bursts of speed necessary in fire and maneuver against an enemy position. Several representative examples of these types of endurance and their demands on the body are shown in Figure 3. In the RAW program, aerobic endurance is trained primarily through running, foot marches, and swimming. Anaerobic endurance is trained primarily through interval running, agility/speed/plyometric drills, medicine ball drills, and ground based power training in the gym

The third element of functional fitness--movement skills--links the Soldier's strength and endurance to the actual task or challenge at hand. For example, negotiating obstacles requires not only strength and endurance, but movement skills that make execution of each obstacle safe and efficient. Movement skills can be grouped into three broad categories: agility, balance, coordination (ABCs). Agility is the ability to change direction, balance is maintaining your center of gravity in an effective position relative to your base of support, and coordination is the ability to effectively do more than one thing at a time. These skills are best developed in childhood, but improvements can be made through training at any age.

In the strength section, we talked about the type of strength a Ranger needs. For effective movement skill, strength means control of forces acting on the body. Muscles work either to move or prevent movement at the joints around which they live. Most often we focus on the movement that muscles create because that is what is most apparent. Less obvious though is the "braking" force that muscles apply to joint movement. This braking effect creates the stability that allows skillful movement. Without this braking effect, nearly all movement would be extremely sloppy and potentially dangerous. An astute observer has noted that attempting to manage heavy loads without a stable core is like firing a cannon from a canoe.

Around the body's core, this braking action of the trunk muscles becomes extremely important for a couple reasons. First, the spine and pelvis are the base of attachment for many muscles that power the arms and legs. Secondly, the body's center of gravity is within the core area. Keeping it there leads to balanced, skillful movement. This is the job of the core muscles and they do it primarily by putting on the brakes. For example, in agility training we create drills where momentum is taking the body in one direction, but the task requires change of direction. This requires a level of braking strength, but it also requires awareness of body position. This is very evident during cutting movements.

To turn a corner effectively, not only do you need braking strength to slow down your momentum, but you also need an effective movement strategy. Generally, this means lowering the body, planting on the outside leg, and preventing the ankle and knee from rolling outward. You can be strong as an ox, but if your ankle and knee roll to the outside every time you try to cut, you won't be very effective.

These movement strategies must eventually become subconscious. Think of them as your default settings. If your default settings aren't appropriate, your movement will be inefficient. Some degree of conscious awareness of the correct movement, combined with repetitive, controlled drills will usually help. Such drills develop muscle memory, with the goal that the movement quickly becomes automatic--your default setting.

Keep in mind the following principles when training movement skills:

* Take time to learn the correct movement. When teaching, do the same. This means planning PT sessions to allow sufficient teaching time. You will have to sacrifice a conditioning effect on those days you teach new drills, but your men will be better in the long run.

* You need to be fresh to master complex movements. Don't smoke your guys and then expect them to do well with agility/power drills or with obstacles. Within a given PT session, it's best to place movement skills training right after movement prep.

If the schedule dictates agility/power drills after other activities, the men will be somewhat fatigued. In such cases, the squad leader should take a little extra time before beginning agility/power drills and avoid pushing the intensity/duration of the session too hard.

Understanding Movement Prep and Recovery

Movement preparation and recovery are vital pieces of the RAW PT program. In the past, they've been known as warm-up and cooldown. In keeping with the terms used by most top trainers, the names have been changed to reflect the intent of the drills.

Movement preparation is a better term than warm-up. Preparing the body to move well is precisely the goal. Warming the body is part of movement prep, but it is no more important than the other two objectives of movement prep: loosening the joints/ muscles, and priming the nerve to muscle messages. If warming were the only objective, you could sit in a sauna and call it warm-up. After movement prep, Rangers should be prepared to run, lift, negotiate obstacles, play a sport, execute a raid ...

The movement prep recommended for Rangers is very similar to that used by top strength and conditioning coaches. It is somewhat different than the 5-step warm-up described in the Army's Physical Fitness Training FM (circa 1980s). While that warm-up was based on sound principles at the time, in the past decade research has shown that static stretching during warm-up is not necessary for injury prevention or performance.

The term recovery is used instead of cooldown. Similar to the idea of warm-up as only a component of movement prep, cooling down is only a small part of recovery. The objectives of recovery are:

1) Safely decrease heart-rate, respiratory rate, and body temperature;

2) Improve functional flexibility;

3) Replace nutrients; and

4) Rest enough so that the body is ready for subsequent PT or missions.

Only the first two objectives are met on the PT field. This means that meeting objectives three and four are a personal responsibility. Leaders must educate and motivate their men to follow the nutritional and sleep guidelines put forth in the RAW classes.

It is clear that many individuals blow off cooldown and go straight to the shower without any obvious ill effects. Leaders should discourage this practice. Performing the functional flexibility exercises in the recovery drill will identify areas of tightness that might eventually lead to injury or limit performance. Those exercises were in fact designed to do just that. Obviously not everyone will need every stretch. However, those Rangers that do find areas of tightness or restriction during recovery stretches should be encouraged to repeat the stretches throughout the day. Performing an organized recovery session offers squad leaders at least two other benefits:

1) The opportunity to provide the men with immediate feedback on the performance of the PT session, and

2) The opportunity to remind the men to rehydrate and get the proper nutrients at the proper time.

A Phased Approach to Training

RAW physical training uses a phased approach similar to that used by athletes. Over the years, researchers and trainers have learned that athletes maximize their potential by dedicating a given period of time to a particular aspect of physical development, then changing the focus at regular intervals. For example, runners might first develop an aerobic base through progressive distance runs, then later add hill training and interval workouts. Lifters might first focus on mass-producing workouts, then later emphasize power training.

This phased approach has been successful because regular changes to workouts force the body to continue adapting. If you stay with the same routine, the body becomes accustomed to it and development stops. Another benefit of phased training is the effect on recovery. Attempting to maintain maximal workouts for several months runs the risk of overtraining. By incorporating relatively less training intensity and volume during a portion of the training cycle, the body is much less likely to breakdown.

The RAW PT program uses four phases over a nine-month period:

Phase I--In the current operational cycle, this phase begins upon return from deployment and ends after six weeks of PT (block leave, etc. does not count). The emphasis is on recovery from deployment. Rangers should get therapy for any nagging injuries that linger from deployment. The physical training stress is relatively light during this phase. Squad leaders should use this phase to make sure their men achieve mastery of all the drills. The Functional Movement Screen (FMS), a battery of assessments that gauge the quality of functional movements (described further in a future article), is best conducted during this phase. Initial performance tests may be performed during this phase and repeated in phase three.

Phase II--This phase begins immediately after the first phase and runs for eight weeks. Leaders should gradually demand more of their men during this phase. More demanding workouts are added at this time on the assumption that phase one laid a good foundation of core strength, movement skills, and endurance.

Phase III--This phase links the second phase and deployment. It will generally be about 3-4 weeks in length.

During this time, leaders must ensure their men are ready for deployment. The RP AT and other performance tests should be done during this phase. While training should be tough and realistic, leaders must also take steps to reduce the risk of injury or overtraining.

Phase IV--In the current operational cycle, this is the deployed phase. While on deployment, the goal is to maintain peak physical performance without compromising mission readiness (for example, an exhaustive workout performed before a physically demanding mission). Depending on the location of deployment and the missions, Rangers might be able to use Phase IV as an opportunity to develop general strength through gym-based resistance training.

Other units will benefit from a phased approach to physical training, but might need to adjust the length of each phase based on their operational cycle, or to repeat the entire cycle between deployments. For example, a unit with 12-24 months to prepare for their next deployment could repeat Phase 1-3 once or even twice while in garrison. Another option is to add two to four weeks to Phase I and/or four to six weeks to Phase II.

The training of U.S. Army Rangers and those vast numbers of Soldiers who make up the majority of the Army--and who are sharing the burden of the global war on terrorism--cannot be left to chance. We owe it to them to ensure that they are completely prepared to take the fight to the enemy, deliver the decisive blow, and return home safely. Physical conditioning is the first step in that preparation, and the RAW program offers the opportunity and the methodology that we cannot afford to ignore.

[ILLUSTRATION OMITTED]

Editor's Note: The Ranger-Athlete-Warrior Program offers a means of improving Soldiers' conditioning well beyond anything we have tried up to now, and it deserves close examination. For this reason, the program will appear in three issues of Infantry. This introductory article focuses on functional fitness and the following two will deal with performance nutrition and mental toughness. We recognize that the program is targeted on training U.S. Army Rangers, but non-Ranger units can benefit as well from the experience of the 75th Ranger Regiment.

Major Danny McMillian is the senior physical therapist for the 75th Ranger Regiment and is OIC of the Ranger-Athlete-Warrior program. McMillian, who was recently selected for promotion to lieutenant colonel, received a direct commission. He has served as the chief of physical therapy at the U.S. medical facility in Mannheim, Germany, and as chief of Rehabilitative Services for the 31st Combat Support Hospital in Baghdad, Iraq. He was also a sports medicine resident at the United States Military Academy, at West Point, New York.

COPYRIGHT 2007 U.S. Army Infantry School
http://www.encyclopedia.com/doc/1G1-169961488.html

*Mods I am selfish and did not post in the Fitness Thread but do as you wish.
 

JBS

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The Marine Corps has occasionally dished out full fist punches to young Marines, in recent years, albeit not often after Infantry School, and not with the consent of the command. I've never heard of it happening to recruits, though.

I was once on the receiving end of a punch from a certain Sgt. Dabney (Advanced Infantry Training Company Camp Gieger 1994- if you are reading this,you know who you are M.F'er!).



ANYWAY, The circumstances are not important, but I remember holding my stomach, in shock and just a little pain, thinking:


" I thought they don't do this shit anymore!":)


Apparently, I was mistaken.
 

Typhoon

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Very interesting article. There are a lot of things that the Army can do to improve physical performance from utilizing the principles of physical training and development used in training civilian athletes. It sounds like the 75th is on its way to doing so...
 

RustyShackleford

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This is something that has been years in the making. People have and will always complaing about PTing in full kit or running long distances w/ appropriate running gear or doing obstacle course or lifting weights, etc, etc.

My first three years in the Army were spent in legland. PT was fucking horrible. Push ups, sit ups and 3 mile run M-W-F, fucking basketball or whatever on T and Th. It was fucking embarassing (and I know a lot of legs still PT like that).

PT during my three years at 2/75 were good. There was always variation. Somedays it was weights or agility drills or long ass runs or one of the obstacle courses or PT in full kit or our we would get Jim (the strength coach) to come out and wear our asses out. There was a reason why my small ass (5'8" and 160 lbs at the time) could carry a 240 and 1000 rounds plus all my other shit without a problem-because I was in damn good shape.

To an extent, I still PT like that.
 

MADMIKE175

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Good to hear things have changed a bit.

I was most recently reading : The Triathlete's Training Bible: A Complete Training Guide for the Competitive Multisport Athlete. And I basically came to the conclusion that my training philosophy's were a bit outdated! lol It seems my ole Ranger, RUN YOUR ASS INTO THE GROUND, system of training isn't really all that good for developing overall fitness.

While it wasn't the best for me when I was in my 20's it DAMN sure wasn't working for me in my late 30's! Overtraining the last few months has me a bit laid up with injuries at this point - so I took some time to read a bit and many of the books I've read are talking the same type of training as RAWs. I mean seriously...who ever worried about injuries? preventing or caring for them! LOL That's was 800 motrins were for! FUCK me - it hurts nowadays!

Good to know they are doing things a bit smarter nowadays!
 
I

irnbndr

Guest
What??? Prevention and care of injuries? Not running every morning at a break neck pace? That's crazy talk!!!

I thought Regiment would never come to their senses in respect to PT. Good to hear, maybe they will increase the average tour by a year or two.

Why didn't they "train smarter" when I was there? Payin for it now!
 

Viper1

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One of the staff officers here came from 3/75 and incorporate some RAW stuff into the warm-up, PT and cool downs. Smokes my bags everytime and good program. He's also a big fan of cross fit.
 

lancero

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Thanks Anger for posting the PP slideshow. It was pretty intersting, especially the BF analysis of the BRC teams.

Also, it is good to see LTC Kotwal is still in regiment. He was a good dude and a solid Ranger.
 

275ANGER!

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Update on RAW Program:

75th Ranger Regiment Ranger Athlete Warrior Program
(March 2009)

In this article, we will cover the primary developments in the Ranger Athlete Warrior Program (RAW) over the past two years. The concept for the Ranger Regiment’s human performance initiative dates from the summer of 2005. Refinement of the program continues based on feedback from across the Regiment and interaction with physical training professionals, both military and civilian.

A major objective for version 3.0 and the training that accompany it is to clarify the intent of the program. RAW is not a series of training events but rather a philosophy. A fundamental tenet of the program is that Rangers are tactical athletes. To the degree that anyone depends on their physicality for occupational success, they are an athlete and must live accordingly. Such a life requires a smart, disciplined approach to 1) physical training, 2) nutrition, 3) mental toughness, and 4) prevention and management of injuries – the four components of RAW. Leaders are charged with guiding young Rangers down this path.

The major changes in RAW over the last two years are as follows:

The addition of assessments that measure a broad range of physical attributes.
A three-phased approach to training subject matter experts within the unit.
Increased education on nutrition and supplementation while adding precise body composition assessments.
Increased education on the mental component of peak performance.
Addition of power-endurance/hybrid workouts.
Assessments
The primary purpose of the RAW assessments is to identify individual and team/squad areas needing improvement. This in turn guides subsequent physical training. The first nine tasks are athletic assessments that should be conducted twice during a complete training/deployment cycle. Tasks 1-7 are conducted in order during a single, 90-minute PT session. Tasks 8 and 9 require gym equipment and are conducted separate from Tasks 1-7, but within five calendar days of those tasks. The Ranger Physical Assessment Test (RPAT) is the primary tactical assessment and is conducted once per training/deployment cycle, separate from any athletic assessments by at least two days.

Field Expedient Assessments (for task/conditions/standards, see Appendix)

Illinois Agility Test
4kg Backward Overhead Medicine Ball Throw (BOMB)
Metronome Pushup
Pull-ups
300-Yard Shuttle Run
Heel Claps
20-Meter Shuttle Run
Gym-Based Assessments
Deadlift with barbell at 225-lbs, max reps
Bench Press with barbell at 185-lbs, max reps
Training SMEs

In the Ranger Regiment, squad leaders are the primary physical trainers. They bring a wealth of knowledge and understanding of the Ranger physical requirement. To enhance their practical experience, we are training representatives from each platoon or section to attend a three-phased SME course. The first week is spent with the Regimental RAW team, learning the program philosophy and foundational drills. The second phase is a five-day experience at the Athletes’ Performance Institute (API - www.athletesperformance.com). API’s specialty is core and movement skills training. The final phase of training is a two-day seminar provided by the Gym Jones group (www.gymjones.com). This very practical phase focuses on the operator. A variety of hybrid drills blend power and endurance training. Careful consideration of Ranger-specific program planning is given during this phase.

Nutrition

Just as a high performance sports car will not function optimally without high octane fuel, Infantrymen limit their physical performance when they fail to choose sound nutritional practices. Although this makes sense, many Tactical Athletes train hard and make poor nutritional choices. In the RAW program we educate Rangers on how to incorporate sound nutritional practices into their daily life. Rangers get feedback on their diet and training not only through the RAW physical assessments but through body composition assessment.

We use the Bod Pod for body composition assessment. Rangers receive feedback regarding their body mass, body fat percentage, fat free mass, fat mass, and estimated caloric needs. The system allows us to collect data and adjust the Ranger’s diet and body composition for optimal performance. Dietary supplementation is also a big issue in the military. Rather than take the “all supplements are bad” approach, we take one of proper education to make intelligent decisions. Rangers are regularly educated with the most up to date information on dietary supplementation. The benefit to this approach is it empowers Rangers to understand and make sound choices on what they put or do not put into their bodies.

Mental Toughness

What allows one Soldier to outperform another Soldier of similar physical abilities? What enhances physical performance in schools such as Ranger and SERE, shooting ranges, and ultimately on the battlefield? Many say it is the ability to optimize or enhance what happens in the six inches of space between the ears. We often say “I was in the zone”, or “I was on my game”, or “I just had it today.” As part of the RAW program, this is what we call mental toughness. Being able to master some basic cognitive or mental skills can significantly increase your physical performance and your leadership abilities. The overall objective of the mental toughness pillar of RAW is to create a sense of total control and confidence; the perception of having total control over a totally uncontrollable situation.

When a Soldier is mentally fatigued or if his “head is not in the game,” performance, memory, attention span, motivation, decision making, reasoning, and communication all suffer. To promote peak performance, we educate Rangers on the importance of goal setting, attention control, sleep, and energy management. Adding the use of visualization and imagery skills further enhances performance.

Although we lack objective measurements of mental toughness, most agree that “suck events” such as long distant road marching and other endurance events provide leaders insight into a man’s mental fortitude. We believe there is also great mental toughness value in combatives and relatively short but intense hybrid workouts as described below.

Hybrid Workouts

The hybrid, power-endurance workouts popularized by organizations such as CrossFit and Gym Jones certainly have value for Infantrymen. We have incorporated such workouts into the RAW program, but believe they should be used as one modality in a broad-ranging PT program rather than the primary mode of training. Our bottom-line guidance for their use is as follows:

Lay a good movement skill foundation first.
Build volume over time. If you have not been training an exercise (Ex: box jumps, kipping pull-ups, handstand pushups), don’t do 50, high-speed reps the first session – doing so is a recipe for tendinitis or joint injury.
Don’t let fatigue win…maintain form in the face of deep fatigue. Concentrate!
Definitely don’t let fatigue win with a weight over your head.
Structure workouts so that more demanding/complex movements (example: Turkish Get-Ups with Kettle Bells) are performed early in the workout…before deep fatigue.
Once techniques are mastered, perform hybrid workouts 1-2X/week.
Conclusion

The Ranger Athlete Warrior concept continues to evolve based on feedback from the field and interaction with performance professionals from across the nation. A key objective for the next two years is the enhancement of gyms and equipment. Legacy gyms were developed based on a split cardio/bodybuilding model. Future gyms should support the tactical athlete concept and facilitate functional workouts that blend strength, endurance, and movement skills.

Appendix

RAW Assessments

TASK/CONDITIONS/STANDARDS

TASK 1: Illinois Agility Test. The purpose of this test is to measure quickness and agility.

CONDITIONS: Given a flat, paved surface, with a length of 10 meters and width of 5 meters, four cones marking the outer boundaries and four other cones 3.3 meters apart in the center.

STANDARDS: Begin in the prone position behind the start point, outside the first cone. The grader will give a preparatory command, “Ready.” On the command “GO”, Ranger jumps to his feet and negotiates the course around the cones to the finish (see the diagram below). If during navigation of the course a cone is bumped enough to move its position, the test must be repeated. The grader records the total time taken from the command of “GO” to when Ranger passes the last cone. Individuals that slip are given one other attempt to improve their score. Individuals that fail to navigate the course properly may repeat the assessment either immediately or after others in the squad have finished.

No rest period is required before moving to TASK #2.



TASK 2: 4kg Medicine Ball Toss. The purpose of this test is to measure total-body power.

CONDITIONS: Given a 4kg medicine ball, a tape measure, and a line to mark foot placement. Ranger will have three attempts to throw the 4kg medicine ball maximum distance, using a backward/overhead throw.

STANDARDS: Stand behind the line, with the back facing the direction of the throw. On each repetition, up to three preparatory movements are allowed. There is no penalty for stepping or falling beyond the line after the ball is released. The grader records the farthest throw to the nearest ft/in.

No rest period is required before moving to TASK #3.

TASK 3: Metronome Push-up. The purpose of this test is to measure the muscular endurance of upper body pushing and core muscles.

CONDITIONS: Given a solid, level surface and a metronome set to 1 second intervals.

STANDARDS: On the command “Get Ready,” assume the kneeling front-leaning rest position. On the command “Get Set,” assume the front-leaning rest position. On the command “GO,” lower the body until the upper arm is parallel to the ground. On the next metronome sound, immediately return to the front-leaning rest. On the next metronome sound, immediately return to the lower position as described above. When Ranger can no longer stay with the metronome cadence, the test is terminated and the last number of correct reps is recorded. There are no rest positions for this test. The body must be maintained in a straight line throughout. If Ranger maintains the metronome cadence, but fails to meet other performance standards (does not extend elbows fully on rising, fails to bring the upper arms parallel to the ground on lowering, sags/arches the pelvis/trunk at any point) the grader will repeat the number of the last correct repetition and tell Ranger to make the proper correction. Alternately, the grader may give a tap on the arms or back to indicate the need go lower or keep the trunk straight.

A five-minute rest period is required before beginning TASK #4.

TASK 4: Pull-up. The purpose of this test is to measure muscular strength and endurance of grip and upper body pulling muscles in relation to body weight.

CONDITIONS: Given a pull-up bar that allows full body extension without the feet touching the ground.

STANDARDS: On the command “Ready”, move to a free-hang position with arms straight and elbows locked, using an overhand grip, with the thumbs placed over the bar. On the command of "GO", pull the body upward until the chin is over the bar. Return to the straight-arm hang position with his elbows locked. Repeat this pull-up movement as many times as possible. The body must maintain a generally straight plane from head to toe. If Ranger kicks his way up, the pull-up involved will not be counted. The grader may slow the speed of movement to ensure the elbows extend fully upon lowering. The score will be the number of correct repetitions performed.

A five-minute rest period is required before beginning TASK #5.

TASK 5: 300-yard Shuttle Run. The purpose of this test is to measure anaerobic endurance.

CONDITIONS: Given a flat, paved surface with line markings 50 yards apart.

STANDARDS: Line up in the sprint, crouch, or standup start positions with both feet and hands behind the starting line. The grader will give a preparatory command, “Ready.” On the command “GO”, run to the opposite end of the course and make a direct turn by placing at least one foot on or over the line, return to the starting line, makes another turn, and continue in this way for three round trips, sprinting past the finish line on the last trip. Do not take a circular path to make any turn. The grader records the total time taken from their command “Go” to completion of the course. A one-minute rest period is given, then the 300-yard shuttle is repeated. The rest period begins after the last Ranger in a group crosses the finish line. Leaders should organize the men so that there is minimal time separating the first and last Rangers in a group. The grader averages the two repetitions to calculate the overall score for this event.

A five-minute rest period is required before beginning TASK #6.

TASK 6: Heel Clap. The purpose of this test is to measure muscular strength and endurance of grip, pulling, and core muscles.

CONDITIONS: Given a pull-up bar that allows full body extension without the feet touching the ground, and is long enough to allow the movement to standard.

STANDARDS: On the preparatory command, “Ready,” Ranger moves to a free-hang position with elbows bent to approximately 90 degrees, using an alternating grip so that the body faces along the length of the pull-up bar rather than toward the bar. On the command "GO", Ranger lifts his lower body upward and raises the feet over the bar to tap the heels together (repetitions will not be counted if only the toes touch over the bar). He returns to the starting position, maintaining the elbows at 90 degrees throughout. He repeats this sequence as many times as possible. The body must be held approximately straight in the lower position. Ranger cannot rest the legs on the bar or swing past the starting position on lowering. If Ranger extends the elbows to less than 90 degrees, that repetition does not count. Ranger must return to and pause at 90 degrees before attempting the next repetition. Ranger’s score will be the number of correct repetitions performed.

A ten-minute rest period is required before beginning TASK #7.

TASK 7: BEEP Test. The purpose of this test is to measure aerobic endurance.

CONDITIONS: Given two points, marked 20 meters apart, and one beep test audio file/CD.

STANDARDS: Wait behind the start line and begin the event at the direction of the audio file/CD. When prompted, run continuously back and forth between the marked points, attempting to touch the line with at least one foot at the recorded beeps. It is not necessary to touch the line with the hands, nor is it necessary for both feet to cross over the line. When Ranger fails to make it to the line on the beep twice in a row the test is terminated. The score given to the Ranger is the last level he successfully completed. This score can then be used to estimate VO2 Max, a measure of aerobic fitness.

TASK 8: 185-pound Bench Press. The purpose of this test is to measure upper body push strength.

CONDITIONS: Given a flat bench with a 45-lb Olympic bar with both one 45-lb and one 25-lb plate loaded on each side for a total of 185 lbs, and at least one spotter.

STANDARDS: Lie on the bench with feet on the ground and the head, shoulders, and buttocks in contact with the bench. Grasp the bar using an over-hand grip. Remove the weight from the rack. Help from a spotter is authorized when removing the weight from the rack but is not allowed once lowering of the bar begins. Ranger will then perform repetitions by lowering the bar completely to touch his chest and pressing the bar until the elbows are completely extended. Repetitions are counted every time the elbows are locked out while maintaining all contact points. Repetitions with correct form will be performed until Ranger can no longer complete a repetition, at which point the spotter will help rack the weight. There is no time limit. The event is terminated in the following ways: 1) Ranger stops or fails to maintain upward movement once a lift is started (hits a sticking point in the middle of a lift), or 2) Ranger violates execution standards for two consecutive repetitions despite prompting from the grader after the first violation. The score is the number of correct repetitions performed.

TASK 9: 225-pound Dead Lift. The purpose of this test is to measure total-body lift strength from the ground.

CONDITIONS: Given a 45-lb Olympic bar with two 45-lb plates loaded on each side for a total of 225 pounds.

STANDARDS: Standing behind the bar with foot and hand placement of preference, lift the bar until standing erect. At the top of the lift, the body is perpendicular to the ground, without bend in the hips or knees. The grader states the number of the repetition at this point. If Ranger lowers the weight before achieving the fully erect stance, that repetition does not count. A pause of up to two seconds at the top of the lift is allowed. Ranger then lowers the weight to the ground in a controlled manner. No rest is allowed while the weight is on the ground. Repeat as many repetitions as possible. There is no time limit. The event is terminated when Ranger exceeds the two-second time limit at the top of the lift, drops the weight or fails to maintain upward movement once a lift is started (hits a sticking point in the middle of a lift). The score is the number of correct repetitions performed.

TASK 10: Ranger Physical Assessment Test (RPAT). The purpose of this test is to measure all components of fitness (strength, endurance, movement skills), using tactically relevant tasks.

CONDITIONS – Given a 3 mile course, RBA, MICH helmet, Skedco w/ 160-lbs load, 20-foot fast rope apparatus, 20-foot caving ladder apparatus and an 8-foot wall.

STANDARDS – Complete a 3-mile run and combat focused PT course in less than 1 hour. The event will be conducted at squad level, with the mindset that the Ranger is competing against himself. Each time the event is conducted, each Ranger should see constant improvement in his time and ability to negotiate the course.

Conduct a 2-mile run wearing ACUs, boots, RBA and MICH helmet. The run will begin and end at a 20-foot fast rope.
After the completion of the run, immediately climb the 20-foot fast rope and do a controlled descent.
When the rope climb is complete, drag a 160-pound SKEDCO litter 50 yards, turn round and drag it back 50 yards to the start point.
Immediately following the SKEDCO pull, climb a 20-foot caving ladder and climb all the way back down.
At the bottom of the Caving ladder, sprint 100 yards, turn around, sprint back 100 yards and climb over the 8-foot wall.
Conduct a 1 mile run wearing ACUs, boots, RBA and MICH helmet. The run will begin and end at the 8-ft wall. Time stops when you cross the line at the 8-foot wall.

https://www.benning.army.mil/75thranger/content/RangerAthlete.htm
 
B

Boondocksaint375

Guest
I just downloaded the file from that site (there is so much info that it took forever). Lots of good info!
 
B

Boondocksaint375

Guest
I just pulled this photo from one of the numerous powerpoints in the package, ahh memories lol.
 

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275ANGER!

Angry Member
Verified SOF
Joined
Nov 29, 2007
Messages
494
Location
Front Leaning Rest
I was on Bennings Ranger Regiment site and they have really added a lot of good info on RAW. They have made several DOCs and PPTs available, I am definitely impressed on how serious Regiment has taken this initiative.
https://www.benning.army.mil/75thranger/content/physical.htm

Hybrid workout sample, sounds like fun...

DUNCAN’S DELIGHT
This circuit can be done in 3 or 4-man teams
1) 100m Sprint (out to sidewalk and back)
2) 100m Sled Pull (90lbs)
3) 75m Granite Ball Carry (105lbs) (method of your choice)
4) 15x Tire Flips*

*After tire flips, next team member rolls tire back to start and begins step 1
5) 50m Sprint (to weighted ball)
6) 25x Ball Slams (20lbs)
7) 10x Dead lift (135lbs)
8) 10x Spiderman Push Ups (bring knee to elbow on each rep)
9) 50m Sprint (to barbell forward)
10) 10x Clean and Press (75lbs)
11) 50m (to medium box)
12) 10x Box Jump**

**After Box Jumps, wait for remaining team members. Once team is complete, they stay within arm’s reach as they run 400 meters (1/4 mile). Time stops when all team members reach the stairs.

Purpose: This workout is a nice hybrid work that also brings in the team building concept. There is both a strong muscular endurance and anaerobic component. One can adjust the volume and/or intensity to increase or decrease the difficulty of event. It is important to give maximum effort during each event. Pacing yourself can limit intent of the workout.
Utilization: This is meant to be a stand-along workout, lasting about 45 minutes. Consider doing it once a month. Go all out during each event. DO NOT PACE YOURSELF!!!
Precautions: Overall movements are pretty simple. Keep in mind proper form and body mechanics during Tire Flips and Deadlifts. The Clean and Press in another movement that should be practiced and perfected prior to event. Perform movement prep before this workout.
Notes:
• To increase difficulty simply go harder in each event and do more reps.
• 2 rounds is a hard workout. You can do 3 rounds if you really want to suffer.
• Do not do anymore than 3 rounds or you would lose intensity.
 

AssadUSMC

Ruining hajis' days
Verified Military
Joined
Sep 11, 2008
Messages
521
Location
No VA
This is the best damn thread. Just reading those circuits wears me out... I need to get back into SHAPE!!!
 
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