Physical fitness standards for Ranger school

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Brass Fetcher

Brass Fetcher

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Mods, my apologies in advance if this is off-topic. But, Rangers do carry guns. :)

I understand that to make it to Ranger school, a person has to run an average 8 minute mile, for five miles. As a person who can currently do this for two miles, I understand that it is impossible to maintain even this condition without daily or semi-daily repetition at the same or greater level of exertion.

My question : how does a person going through basic/AIT find the opportunity to practice running at that level? Do you 'get it back' when qualifying for Ranger school?

Thank you,

JE223
 
Rangers are no joke. I would figure they eat sleep and breathe PT, so once you get to this level its hard to lose it.
 
almost everyone in my basic troop would have been able to run five miles at that pace, simply through the running we did as part of the basic training PT regimen. assuming you weren't constrained by the rigid schedule of basic training, if you were even slightly determined, you could maintain a five mile run time average far less than eight minutes. during my four years i was able to keep up a 6.5 minute a mile pace for as long as i wanted to run, and i only ran three times a week. a treadmill is an incredible training tool, as you can keep close track of your progress. and as wesker said, though you might get 'out of shape', it's hard to lose the basis for that sort of conditioning.
 
I know it is not quite the same thing and I respect the hell out of the Rangers, so don't get me wrong, but I joined the Marines in July and will be in San Diego for basic training on Oct 10th. I'd be lying if I said I wasn't more than a little scared and anxious. In order to score a 100 on the running part of their final physical, you have to run 3 miles in 18 minutes. I didn't used to think it would be possible for me to do that with any sort of training. But my last three 2-miles runs have been 12 minutes or better. Once you find your rhythm, I think most would be surprised at what they can accomplish. I still am not looking forward to the 5-mile runs in basic, and in general still despise running, but even in preparing for the Corps, I surprised myself with what I was able to accomplish. And now that 3-mile run doesn't seem nearly as far out of reach for me.

For the Rangers, that mile long obstacle course would concern me more than the running, I would think. At any rate, I give them mad props.
 
My son-in-law was a Ranger. Got out maybe 7-8 years ago. Went on a mini-marathon run with my daughter that's 7 years younger than he is. She trained every day. He didn't train at all.

At the end, he nearly had to carry her. He works a pretty physical job and keeps in pretty good shape.
 
The benefits of being a Ranger ? I was just told by a VN era Ranger about the first time he called in an artillary strike by the USS New Jersey ! Awesome. A weird sound as what looked like a garbage can going through the air and when it hit huge damage and the ground shook even far away !!
 
if you are not currently enlisted, then train hard. get to the point where you're running 5 mile runs in the 30 some minutes. I know that seems hard or like a joke but its all about sticking to a plan. durring basic you will end up deconditioning alittle bit (most likely), but it takes less to maintain than it does to build up. there are a ton of usefull books out there about making BUDS or ranger school. don't just run either, do some "practical" things. throw a ruck on, weigh yourself down and go for a walk around town. build that up from very light to heavy and till its get hard. Its fun to see everyones reaction when your humping around town with an ALICE pack or large gear bag. But what ever you do make sure you get enough rest. I used to work out way too hard and way too long, thinking oh I'm making myself better. bad news bears. let your body rest, not only will your performance improve but you will avoid serious injury. I was too think headed to listen to advice like that and I'm kinda in a bad boat now.
 
Many special operators use this website:

crossfit.com

for their daily workout. However, it does not cycle intensity or volume very well (they will disagree with me, that's ok, everybody has an opinion).

If I were concerned with my running, I'd find a good running program and stick with it, and perhaps add some Kettlebell work from this site:

dragondoor.com

Quite a few special ops folks use KB's as well, and attend the RKC course.
Good luck,

David
 
Good news is physically, Ranger school has gotten a little bit easier and the Army PT test standards were tweaked about 6-7 years ago which made it just a little easier overall. Bad news is it is still tough and miserable and passing the patrols is harder.

In the bad old days, they used to do the 5 mile run at an uneven pace to get people to fall out. Like say run a 6 minute mile or 2, people fall out, slow down to a 9 min mile....make it average 8 minutes by the end. They don't do that anymore, now it is a perfect 8 minute mile, every mile, pace. Realize, you will be stressed out and low on sleep, if you can barely meet the standards in PT (to include pull-ups) and running, you'll fail there...trust me. You need to be able to easily beat all the standards, not have to struggle before you go.

The shape you need to be in is strong, wiry, endurance. Not skinny, marathon runner (you won't be able to carry a heavy load.) Definitely not body builder...those guys carry extra weight around all the time and their bodies will eat all that muscle away, very stressful to go though such major weight loss. I have always had a medium build, I lost maybe 10-15 lbs, not a big deal.

The reason for the PT standards in the beginning is to save time and pain for people who aren't in good enough shape. Once you start, it is a 2 month relentless breaking down of your body. Lots, and lots and lots of rucking with a heavy load though uneven terrain on little food and almost no sleep. Start out weak and you would just get injured anyway.

If you are in good (and the right kind of) shape, have common sense and are tough and won't quit...you'll pass. Getting injured is out of your control and sometimes you can get an RI who will seemingly fail you on a patrol for no reason. By and large, what I've found in this world is if you don't quit, you'll make it. I talked to a BUDs instructor who told me 90%+ who don't make it...rang the bell (they quit). Only about 10% who don't make it through is due to injury or they can't meet the standard.

Good luck, YOU CAN DO IT!, don't quit. Many people, including some total tools, have made it, so can you. I always told myself when things got really miserable...I'll quit when my body does. My body has yet to quit on me and I've done 2 training missions in different units that were harder than anything I did in Ranger School...RGR SCH was just a lot longer.

If you are going to Basic/AIT, you'll have plenty of time to get ready for Ranger School, like a year or two. They don't send anyone fresh out of Basic to it. You may go to a Ranger Battalion, that means RIP (Ranger Indoctrination Program) right after Basic/AIT and Airborne school. RIP is only 2 1/2 -3 weeks long (double check for yourself, I went in 1992, may have changed). It's just a gut check, if you don't quit, you'll make it.
 
I cannot recommend Dragon Door and KBs highly enough. I even brought one with me to A-stan...get lots of crazy looks.

http://Dragondoor website

You should see the looks mine gets in the US Attorney's Office (I keep it near my desk and lift it throughout the day or before I go home). Oh, and strambo, I've seen pics of soldiers w/KB's in A-stan. You are not the only one.
Well, gotta finish lunch and head to court.
Have a great day, fellas.
-David
 
I'm just a "normal" 11B but I thought I'd share my experience on preparing for PT.

I ran seven minute miles before I left for basic. On Monday I ran 3 miles, Wednesday 4, and Friday 5. I did 50 pushups and 50 situps.

When I got to Fort Benning I had no problem with PT, but I was never a "PT god" and I was perfectly happy scoring 240-260 on my PT tests. I always went with "B" group during road runs even though I should have been with "A" group. I simply didn't care that much about running, and I since I was National Guard, RIP was never an incentive. Anyway, I think my pre-basic preparations were adequate.

With, however, the major exception of ruck marches! David The Greek is right. Going up and down all those hills out at the Malone ranges kicked my butt. I highly suggest you get yourself a rucksack with 50 pounds in it and go for a four mile road march. If it's difficult, do it again the next week and every week until you ship out. If possible, get yourself up to 70 pounds and 8 miles before you leave. I wish I had.
 
JE223: What strambo said.

With regard to your question about time for PT in Basic/AIT...

I prepped for Infantry AIT during Basic by running when we were allowed personal time (not often and usually evenings). Simply asked Drill Sergeant if it was O.K.

He was happy to let myself (and a few other future Airborne Ranger Infantry types) do the extra work. We had to run in the battalion area, but he knew we were serious about the "extra credit" effort and weren't going to screw up the opportunity by wandering off.

Did the same thing during Infantry AIT (getting ready for Airborne School). Didn't really need to. By the time I finished Infantry AIT, I was more than adequately prepared for Jump School.

Meeting the minimum Ranger School PT standards will not cut it because the students begin getting smoked from day one. Even the studs will be tired at the start of each event. Damn few are maxing any of the standards but almost everyone has to bust butt just to stay with the pack. The trick is to pace yourself and just handle each event as it comes.

With regards to timing of and attendence at Ranger School...

As strambo noted...you ain't going to Hooah (Ranger) School directly out of entry level training. Officers and Regiment guys take up the majority of slots; Infantry, Airborne, and SF units get the rest. There is a waiting line and units only send proven performers.

Slots in most non-Ranger Regiment units are competitive although I've seen slots in SF units go un-filled. That's usually because ODA Joe decides he'd really rather go on an interesting deployment (at max per diem) than be miserable at Ft. Benning.

I arrived at Harmony Church after only 6 months in 2/75th and that was considered an extraordinarily short wait. At that time, junior enlisted (usually E-4, rarely E-3) were normally doing 11-18 months in the Battalion before getting a slot. Officers and NCOs were required to have a tab before they could show up at the unit.

Ranger school is a gut check, but it helps to have a tiny bit of gut (or at least some body fat). 2% body fat types get smoked 'cause the program rapidly moves from classic PT mode (running, combatives, and obstacles) to an endurance moe of constant rucksack marches, mountain movements, and swamp slogs while your body begins to feed upon itself. Very little sleep, very little food, more energy being expended than calories being taken in, and constant (24/7) stress for 8+ weeks. It's the only fast weight-loss program that I've ever seen which REALLY works. Folks who arrive rail thin have no reserve fat to fall back on and really suffer.

More important than running is your ability to hump a heavy rucksack and weapon for mile after mile, across all terrain, day and night, day after day, even as your feet get eroded to soggy and blistered hamburger. Its about expedition style back-packing, not road racing.

For all that, it's a school. It is designed to graduate a certain number of folks. If you don't quit and can make it thru your worst day (one day at a time), you'll be standing tall at the graduation formation.
 
If you don't quit and can make it thru your worst day
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I like that, it reminds me of a quote my flight instructor told me "You will make mistakes, just don't make the one that will kill you.":uhoh:

...but how do I know what my worst day is?:eek: :confused: hint: you'll only know after:neener:
 
Lotsa good advice here, especially about getting in some intimate time with your rucksack.

Do you have a Ranger contract? If you are enlisted, you'll go to RIP, a 3 week gut check before heading to BN or RGT. A while after that, you might get sent to Ranger school. Actually, the order for newly enlisted is usually the following:
Basic
AIT
Jump School
RIP
BN/RGT

Know that Jump school is mixed, males & females. As such, the PT sucks rocks and will set you up for failure at RIP. You will have gone without good PT for at least 3 weeks, minimum. Likely 6+ weeks, due to scheduling SNAFUs. You won't even have any issue gear to go on ruck marches if you are newly enlisted. Like I said, set up for failure. If you are a soft skill with females in your AIT & Basic, you are even more humped.

I know of only one guy from my company who didn't make it through Ranger school through lack of motivation. Didn't know him for long after that. The rest that didn't make it got injured. Not a single guy of my company who went to SFAS failed to get through SFAS.

A refusal to quit and an outward projection of motivation will get you far.
 
I am not a ranger nor have I ever been to RIP so take my advice for what it is worth:

I was honestly surprised by how much my running improved at OSUT. We ran a lot and most of our runs were broken down by ability groups and the fast group was....fast. I started in poor shape but always pushed myself and was able to move from the C group to the front of the A group just because I pushed hard on every run and improved greatly because of it.

As far as I know, only officers have to worry about going to ranger school right out of their basic course.

Check out www.armyranger.com and click on the forums button. They will be able to give you the real answers.

If this is what you want to do then go for it and don't convince yourself that you can't do what is asked of you because you may surprise yourself. But really read the contract and do some research first. The above website is a great way to get the support you need to be successful. If you are not committed then you may find that a RIP contract is just a good way for the 82'nd to get guys with long enlistment contracts...

There is also the 18X program but unfortunately I believe that is more or less dead now.
 
Thanks all

Thank you everybody for the great advice. My situation is this : I am about to graduate college and I have a civilian Army job lined up. This looks to be the way I'm going to go in life, but I like to keep my options open. I'm about to finish one of the more challenging majors (mechanical engineering) in school - so I understand the huge amount of work and the accompanying huge achievement that is likely part of Ranger/SF school, as well.

For instance, of the people that start ME, about 20% finish. That is my kind of odds - I understand that there is something like a 10% pass rate for Rangers?

OK. So, we're looking more at overall physical fitness and endurance than being spectacular at any one event ...? Interesting. Is becoming a part of that sort of unit a guarantee to see combat duty? What exactly is a gut check? To see if you want to be there sort of thing?

I understand the idea of the body going for longer than the mind - is this the sort of 'psychological screening' that they do? IE 'Can this person bear this amount of discomfort/tired, without doing something adverse'?

For the infantry guys : what motivates you to stay in 11B? Did you sign up for that? My dad was in RVN from 1970-'71, was a non-combat MOS, and said that infantry had it worst - he said it is better to volunteer for specially trained units. Because they see a lot of the same combat, but have more extensive training. ...?

Thank you guys,

JE223
 
Wow, I can't believe I have something useful to add to this forum given my current horrific shape and fitness levels!

Still... After I got shot in the USMC, I was on light duty for an extended period of time. After I got to the point where I could run and whatnot, the battalion commander decided that it was time for me to do a PFT just to see where I was. The run part was horrid, to say the least. My company XO took an interest in getting me back up to speed, and so I went running with him on a daily basis. The one thing that he did that signifigantly increased my endurance and run times quickly and efficiently was to do fairly long (about 100 yds, give or take) sprints in sets of 10 after each run. I won't make any bones about it, it was awful and physically challenging, but my run times improved very, very rapidly. So much so, I ran the fastest three miles (19 minutes) of my entire USMC career only a month after failing to break 30 minutes for three miles. You can also incorporate a technique known as "fartleks" to increase your speed and endurance. Simply put, when you run, use powerpoles as units of measure. Run your normal pace between the first set of poles. Then, for the next set, increase your speed. Then the next set, ratchet it down. Then sprint, then slow down, then whatever. There is no particular "right way" to do fartleks other than to vary your intensity between sets of poles (or whatever measure you use). It is a good way to work to build strength and build in variety over a normal run. I don't think I could run more than about 100 yards now without having a heart attack, but back in the day, fartleks really, really helped me in my running.

Also, to answer your other question. I was an 0331 (machinegunner) and I chose infantry when I went into the USMC. Fact was, at that time I was interested in the physical nature of being a infantryman, I was interested in the tools and tactics of the infantry, and I like guns. Really, thats what it boiled down too. To outsiders, it looks like a horrible life, but when your in it, it can be a very challenging and fun job to have. Yes, it can be very hard. Yes, it can be dangerous. But you also get to do a lot of neat training and I believe that the camaraderie that an infantry unit possess is better than any other. It's like this man: I look at guys that fight forest fires and think "Boy, that job would certainly suck", but I know guys that fight forest fires and they flat out love it. Even when they have been up for three days humping crap up and down a hill, they just love it and wouldn't want to do anything else.

What it boils down to is mindset. You are capable of pushing yourself far beyond what you think you can, both mentally and physically. You will want to quit long before you physically have to quit, and you have to learn to mentally power through those times when you want to quit.
 
10% pass rate for Rangers?
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No, for those who go straight through (don't get recycled-graduate with same class they started) it's about 33%. The overall graduation rate is between 50%-60% I believe.

For the infantry guys : what motivates you to stay in 11B? Did you sign up for that?
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#1 I have no idea, the challenge I guess...it's a love/hate relationship. #2 Yes, twice (enlisted and officer) as the Brits would say; "I'm a bit daft." I actually tried something different for a few years (Signal Corps) hated almost every minute of it. That wasn't me at all...now I'm in the Guard and get wear my crossed rifles again, wheh! that was a close one!
 
Well as an old person in their lates 30's I was averaging 5min miles over a 5 mile course. Some things to think about.

1. During Basic every minute of your life is programed, Be it sleep,eating,PT,Class or cleaning the barracks. You will have 30 hours of missions to accomplish in 24 hours. It can only be done with team work.

2. You should get some free time during AIT for xtra activities. Buy several extra pairs of boots and break each pair in.

3. If you can before showing up do your training at altitude. Does wonders for you.

4. You don't fight in New Balance shoes,shorts and move about on concrete.. That means you start training with 20 pound packs moving up to 100 pounds with full uniform and Boots. Run in loose sand if possible. It will protect the knees and build those thighs, hip and lower back muscles up. Also find something about 1 meter long that weighs in at 10 pounds that you can carry when running. You do this 2 days a week. Once on Sat and once on a non PT day. Your off days are Sunday and regular PT days.
If for some reason you get injured find a pool to workout in. Sounds silly but the water will take pressure of the joints while at the same time allowing for a good workout.

5. One must be strong and limber but not muscle bound. Find a ballet or dance class as additional training. It will do you good.

6. Get used to ice cold water.

7. Understand Bushido The Warrior's Code. Also read Sun Tzu's book On the Art of War.

8.Remember there is no such word as can't nor is there a word called QUIT. It takes the same amount of energy to move forward as it does backward.







To seek honor by first looking inside the soul and confront the intimate fears that we hide from ourselves, and that plague our psyche in everyday life.
 
Also, to answer your other question. I was an 0331 (machinegunner) and I chose infantry when I went into the USMC. Fact was, at that time I was interested in the physical nature of being a infantryman, I was interested in the tools and tactics of the infantry, and I like guns. Really, thats what it boiled down too. To outsiders, it looks like a horrible life, but when your in it, it can be a very challenging and fun job to have. Yes, it can be very hard. Yes, it can be dangerous. But you also get to do a lot of neat training and I believe that the camaraderie that an infantry unit possess is better than any other. It's like this man: I look at guys that fight forest fires and think "Boy, that job would certainly suck", but I know guys that fight forest fires and they flat out love it. Even when they have been up for three days humping crap up and down a hill, they just love it and wouldn't want to do anything else.
Click to expand...

Wow. What a coincidence. I leave for San Diego on Tues. I signed up for infantry. I am hoping for machine gunner or rifleman, and I joined infantry for pretty much the same reasons you did.

Plus, I've actually fought forest fires for the forest service. It isn't too bad, and the money is good. The worst part was dealing with the helicopter guys quitting before you did. One time I slept under a tree under a garbage bag in the rain because the helicopter pilot decided he was done for the day and decided not to make that one more trip to drop our gear off. That sucked. But I lived.
 
One time I slept under a tree under a garbage bag in the rain because the helicopter pilot decided he was done for the day and decided not to make that one more trip to drop our gear off. That sucked. But I lived.
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Change "garbage bag" to "poncho" and change "didn't want to make 1 more trip" to "supply convoy got lost" and that's an infantry mission.:)
 
kettlebells are awsome. but you need to be very careful with them. it is easy to throw or tear a shoulder with them. They do produce results though
 
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