Ranger School Strength Workout | From the 13-Week Ranger School Fitness Program

Full strength training workout from the "13-Week Ranger School Fitness Program." While Ranger School mainly tests one's endurance capabilities, it is important to have good foundational strength to get through many of the events, and to maintain solid functional and holistic fitness. You'll be broken down starting the first day at Ranger School, so its important to be as built up as possible BEFORE you get there.
-
🚨 Don’t forget to LIKE, COMMENT, & SUBSCRIBE for your chance to win win the supplement package from DownRange Supplements! 🤘 👍 kzbin.info...
💰 Get 15% off your entire order of DownRanger Supplemenst! (Code: GrittySoldier) downrangesupplements.com/?cou...
-
-
🏋️ For the BEST Ranger School Fitness Program: grittysoldier.com/collections...
-
-
ALSO FOLLOW GRITTY SOLDIER ON:
Instagram: / gritty.soldier.fitness
TikTok: / grittysoldier
Facebook: / grittysoldierfitness
Twitter: / grittysoldier
-
-
👇👇👇
Here is the link to the "SUPER EZ CURL BAR" (directs to Amazon): amzn.to/3nxz8ZB
The HEAPHONES that I use (directs to Amazon): "Skull Candy Push Ultra:" amzn.to/3NEqJxS
-
-
🚨🚨I highly advise getting a Ranger Pack to get you gear-ready and prepared to pass the layout. Don’t forget to use the code: “StayGritty” at check out to save yourself some $15 off your Ranger Pack: readypacksllc.com/ranger-pack/
My “Top 10” recommended packing list items you should ABSOLUTELY get for Ranger School (Links direct to Amazon):
Item 1: Mechanix Wear: The Original Covert Tactical Work Gloves (Medium, All Black) - amzn.to/3uiYEmF
Item 2: Suunto M-9 Wrist Compass - amzn.to/3fwvrjZ
Item 3: Spyderco Tenacious Value Folding Knife with 3.39" Black Stainless Steel Blade and Durable G-10 Handle - PlainEdge - amzn.to/3cLTsBX
Item 4: ProTapes Pro Glow Phosphorescent Vinyl Glow in the Dark Tape, 18 mils Thick, 5 yds Length x 1" Width (Pack of 1) - amzn.to/3ud676z
Item 5: Princeton Tec Quad 4 LED Tactical Headlamp, Black - amzn.to/3rHKt8W
Item 6: Arc'Teryx LEAF (Not on Amazon) You can find them online though sorry I can’t put the link…
Item 7: Garmont Tactical 8 NFS 670 Regular, Color: Coyote, Size: 11 (481996/205-11) - amzn.to/39vfzdC
Item 8: Fox River Men's Fatigue Fighter Over-The-Calf Socks Large, 1 Pack Coyote Brown Socks with Upgraded Air Flow & Ultimate Comfort - Foliage Green - Large - amzn.to/3wdha1z
Item 9: Plantar Fasciitis Arch Support Insoles for Men and Women Shoe Inserts - Orthotic Inserts - Flat Feet Foot - Running Athletic Gel Shoe Insoles - Orthotic Insoles for Arch Pain High Arch - Boot Insoles - amzn.to/3sI29CP
Item 10: Microfiber Towel - Set of Two - amzn.to/2PRUKC0
-
-
-
Our website: grittysoldier.com/
-
-
-
Video Sections:
00:00 Ranger School Strength Workout Introduction
00:50 Why This Workout for Ranger School?
01:50 Supplementation for Ranger School Training
03:00 Giveaway for DownRange Supplements
04:50 The Warm-Up Routine (Warm-Up "A")
06:48 Clean Pull
08:38 Military Press
10:29 Barbell Shrug
11:26 Barbell Good Mornings
12:41 The "Super EZ-Bar"
13:50 Hammer Curl
14:20 EZ-Bar Curl
16:00 Final Notes for Training for Ranger School
#fitness #soldiers #usarmy
*Nothing I say or do represents the US Army or DOD in any official way.
*An Amazon Associate Member

[@iRMaliciousTV]

So I'm currently switching from reserves to active duty and you and FNG Academy are two of my favorite channels to watch for motivation!

[@GrittySoldier]

🤘

[@jefejeffwell1113]

I’ve been telling people the same thing… while you’re able, make sure to maximize your training and save the suck for when you have no other choice. Don’t worry about being ripped, or cold-tolerant, or sleep deprived. That’ll all happen when it happens.

[@keiranmordue9104]

I’m leaving sep 5th with a 11x contract with option 40 attached, your channel is a huge help for prep.

[@GrittySoldier]

Good luck!

[@griffincallaghan2281]

bro no way i leave sept 6th with an 11x op 40 as well

[@DannyDamage138]

get the plan bud, it's a small investment but 100% worth it!

[@mrbean0613]

Currently in pre rasp rn, all I can say is stay decipined with a diet, stay lean but fit, and run a ton! Do as many push ups, situps, and pullups/chin ups as you can. Learn how to rope climb, and train up to running 5 miles in under 36 mins while still having energy left over, ex a ruck run or an obstacle course. Be mentally ready to adapt and have nothing get to your head. You won't have privacy and remember to respect your Cadre. Look up a ton about Ranger History. OSUT really won't be much compared to RASP.

[@blazegulizack]

DO NOT rely on osut to get you into shape! I have an 18x contract and I'm in week 18. So far my run times and general fitness have dropped a little. Came in running a 12:48 2 mile and now it's a 13:30! They let us use the track 1nce a week,twice at the most! Show up with a 280-300 apft and aim to max it. It's on you 100% to keep up your fit ess here. Pt is a joke. Also I lost a lot of motivation. Most of the guys in my PLT are lazy and unmotivated as fuck! Plus the Drills stopped giving a fuck after basic..

[@bl533]

I bought the Ranger School training program. 10/10 would recommend. It’s freaking challenging though if you’re like me and suck at running.

[@GrittySoldier]

💪

[@BCMcharger95]

This channels rucking material has helped me cut 15lbs in 2 months to get to my goal of getting into the army to go be a ranger, thank you so much for all the content and insight you provide! It’s a huge dream of mine to be a ranger

[@ck1176]

Update?

[@brockwestlund2079]

One of my favorite channels…you’re doing good work and helping a lot of people. Really appreciate it.

[@USMCGrunt-jd8je]

Glad to see you producing videos again. As former military I understand that sometimes the demands might make that impossible. Thank you!

[@austinsundberg5679]

Love the strength plan! It's so hard to both build endurance in running and rucking while also getting stronger. Love the great work, thanks a ton

[@charlesh777]

Again, so glad you are back. I so appreciate your great videos. You give us motivation and show us an achievement level we may not otherwise see. Thank you. The army is lucky to have you. My "Nobody Cares" shirt is my favorite.

[@jitgreen8366]

Navy vet here, nothing but love and respect for all the Special forces, Rangers, Special Warfare and Marsoc guys/Girls out there. Y’all are doing Gods work. I added all this to my routine and with proper diet You will see a DEFINITE improvement in your body composition. Thank You for making this video!

[@KPen1893]

Appreciate the content. This training is gold!

[@shughes4113]

Nice to see the warm ups you do and an example of the programs you offer. Keep it up!

[@zachlyfts]

I want to go with an 18X contract and become a Ranger straight out high school. I've been watching your videos since last December and changed my training from just weightlifting to a balance of endurance and strength and got my 1MR pr down to 6:48, and just ran 8 miles Friday. Thanks man

[@GrittySoldier]

👊

[@barrettrichardson1406]

18x is sf

[@Brickswol]

I don't know where you are in your timeline, but Ranger and Special Forces are 2 different animals. If you haven't figured it out by now, do some research and make sure your getting the contract you want and not 18X by mistake. TLDR: 18X = Chance at SFAS Option 40 = Chance at RASP

[@vflshred8796]

Been in a funk recently with PT. Haven't felt motivated. But, after seeing this I want to crush my workouts! Thanks!

[@grantjones199]

Thanks for the information. A new workout program is always appreciated

[@nathanaelyocklovich9940]

Always appreciate the inspiration and motivation

[@xgabex3]

Love your stuff man. Appreciate all the help you put out there!

[@nikomora]

You motivate me man to keep my discipline in my workouts, thank you.

[@TomCastor]

Son leaves on 29 Aug w/18X contract. We’ve been following you for awhile and gleaned a lot. Cheers Gritty!

[@DarinTheobald]

Thanks for another great video! I like addition of the skip in the warm up. Inspirational as always!

[@lyfeizgrate]

Love this channel, it has helped so much!

[@Will-vv5xw]

These videos are invaluable. Thank you

[@kevinjm17]

The fact that you give back to us the viewers is great, thanks gritty

[@GrittySoldier]

👊

[@df-jv7kl]

I went through 2003. The only preparation knowledge i had was run, pushups, sit-ups and ruck for preparation. It’s good to see all this knowledge on line for all the applicants no matter the school their are trying. It just means that the level of Marine/Soldier/Sailor/Zoomie/cadet will only get better.

[@willway9378]

Keep them coming! It's so hot here, steadily over 100, that it has cut into my pace for running and rucking at a given heart rate and perceived exertion.

[@kevinyoung9557]

Texas perhaps.Down here in Houston it's been 100 plus the past month.Finally this week we've got a cool down

[@BlankStareOO]

Thanks for the advice. I'm looking forward to trying your programs!

[@dahaludaya5570]

Thanks for your help as always

[@carterlambie9767]

Starting IBOLC soon. Glad I have your videos to help set me on the path to success💪🇺🇸

[@reith2939]

leaving the 19th with option 40, this channel has been a massive help and guidance.

[@robertporter8321]

I’m was actually going through all your workouts I got and was getting ready to go with the 13 week ranger workout just to change up so this video is right there on the money.

[@GrittySoldier]

🤘 get some!

[@scoutplatoon8410]

Thank you for taking your time to make the videos

[@donaldyontz5000]

Look forward to every video, great training!!

[@codystoll3872]

Posting this for free shows how much he wants people to succeed

[@GrittySoldier]

I absolutely want people to succeed!

[@wesmedley3771]

Solid info as usual and very beneficial! Thanks!

[@Userr0557]

Just finished this workout today, super simple to do but definitely a good challenge.

[@robbybankston4238]

Thanks CPT. You have some outstanding content. Keep up the good work sir.

[@jameskaye4847]

Thanks man, great advice!

[@garcia_mjx1370]

Just came across this on Instagram and already hooked. Thank you

[@junkymunky2741]

Awesome workout, thanks man!

[@gabrielmercado2039]

Great information!! Thanks!!

[@richj2933]

Another great video. Thank you sir!

[@Cuff_Daddy]

I came to your channel recently because I’m trying to train for AASLT while here in Hawaii. Your Ruck tips have definitely helped as I’m in the Air Force and need all the help I can get. I’m planning for an October slot this year and will be completing an ACFT this month as my leadership wants to see myself and the others interested do this test. Thank you for the videos and keep up the great work!

[@GrittySoldier]

👊

[@ClarkKasheta]

Very helpful. Thank you!

[@XCF33t]

Thanks for sharing!

[@optimusmybff]

I had always enjoy AMIN.O recovery and pre work out, but I definitely want to try the pre workout you are trying.

[@GGHarvey]

Been doing a selection workout but might try this once I’m finished

[@majorow1778]

Def trying this in the gym

[@boygotskillz97]

Solid work brother.

[@fordfan485]

Great video as always.

[@rogerdyer7992]

New video new chance. Great video as always

[@kingmowgzi6431]

Glad to see someone else does warm ups

[@GrittySoldier]

Always!

[@BrOdell89]

That tip on tapering off the supplements 2 weeks out from Ranger School is huge, thanks for that!

[@GrittySoldier]

👍

[@johnricci294]

Aldi's had a great adjustable dumbell set and bench .Got mine for half off .About 90 per dumbbells' and bench . The dumbbells' go from 5 -50 and the bench is very strong and well built .If there is an Aldi's near you check them out ...Great value for beginners like me again ...My ez curl bar disappeared about 30 yrs ago need to re find a used one ... Income is based on a 20 hour part time job plus social security .So I have to buy value and wisely... Currently they are offering a door hanging tricep rope pulldown . Thanks for the motivation gritty. 62 yr old 11b trying his hardest here ...So follow Gritty he knows and keep your discipline up...Do not skip the skip !

[@dleon1803]

Great video, as always 👍

[@laralewis135]

I really enjoy your videos. Always motivating and a lot of great info!

[@GrittySoldier]

🙏 👊

[@MrVgo-uy2pz]

Already got the workout plan. Love it !

[@GrittySoldier]

💪

[@michaelmagness1208]

I got around 70 days until I leave for a 12b option 4. at 31 and out of shape it's a challenge to get right so this is helpful

[@stevenb6063]

Beginning the police academy very soon, your program has been amazing.

[@GrittySoldier]

👊

[@wannabewallaby7377]

I'm trying to get a ranger slot and I think these videos are really good.

[@kevinyoung9557]

Thanks for the info.

[@briccshitthouse]

Of all people, you especially should know that the press you were doing is not a military press. You did a seated overhead press. A military press is done standing with feet together which makes it harder. Big difference.

[@zackdavis9539]

Love these videos

[@tacticalhandyman710]

I have been working on consistency first, just getting outside to work out is hard enough some days.

[@dylaninis9104]

Get it!!!!

[@perochialjoe]

This is pretty good timing since I'd been looking at the Military Prep program just a few nights ago.

[@roundhousekick29]

Funny seeing you here! I remember watching your Far Cry 2 playthrough years ago! Hope you're well!

[@tjshull98]

I leave for ROTC advance camp in a few days which is basically ranger school 😉so I'm glad to try this once or twice before leaving

[@wallacevillers554]

I could really use those supplements thank you have a great day

[@bobcouter6985]

A lot of helpful information.

[@Gmaildotcom478]

Love the workout

[@Abcxwsjhfjfvvgrdz]

Love it brother!

[@louisbetro8319]

Sounds great!

[@rojjamil7947]

I am from Iraqi Kurdistan, I am a candidate for attending Ranger school in USA in October 2022. I am in my first day of the Rangers physical preparation program😊

[@DannyDamage138]

did it and this workout works! I passed my fitness exam but sadly I failed the land nav! I plan to go back in about a year so that's plenty of time to be ready!

[@GrittySoldier]

Never quit!!

[@kellen0141]

Great content man!

[@nathanielmiska8266]

You're a stud! I appreciate your content. Air assault school right after the National soldier of the year competition!!

[@GrittySoldier]

Good luck! Crush it!

[@barryrohrmeier2399]

Keep up the great work

[@timsimms6188]

Good information for getting your strength up!!

[@adamjones8156]

You need do add the explosive exercise of backflipping by running up a tree and walking on your hands for 15m. Just for fun. Seen it first hand. Dude went to the top enlisted. I believe 21 years. Ranger the entire time. What a man!!!!

[@QuanTanRs]

hell yeah, appreciate it, good sir! will put it to use

[@GrittySoldier]

👊

[@Julio-jl9km]

Great information in this video

[@kevinhouse108]

Great workout 💪

[@Shepardman1983]

Aww yeah, another Gritty Giveaway! Love the content that you're putting out

[@michaelmiller45ks]

🇺🇸 awesome warmup and workout

[@whiskeyprepper371]

Always motivate my old body to work a little harder. Mailman delivered 9 line and 1st call right after I worked out an hour or so ago. I may be reading to much into this but I had a glass of the 9 line and I feel more energetic and alert. Hope this will be a normal reaction. Tommorrow is a ruck hike day. Looking forward to seeing how they work out.

[@GrittySoldier]

No man that’s what it will do to you 😂 Make sure you drink plenty of water!!!!

[@bryannewell8693]

You rock man!

[@Lookatme530]

I love the growth in Editing🤙🏾

[@GrittySoldier]

Better every day!

[@trevorphifer2368]

Appreciate ya!

[@danielallen8702]

Great video!

[@midnighttutor]

USAF Captain '86-'93 and lifelong rugby player. I have enjoyed watching your videos they are very well done. Look I don't mean to be a dick, but you have to have proper terminology. Unless you are planning to sing along to some Wayne Newton tune, the warmup where you shift feet back and front is called Carioca.

[@johnricci294]

Ps God Bless America...

[@survivetolife]

Great workout!

[@GrittySoldier]

💪

[@berg6945]

I bought the Air assault prep program it was amazing I had a breez at air assault school

[@GrittySoldier]

Awesome to hear man! Congrats!

[@benbruckmann2036]

The best

[@dr2582]

I'm definitely going to be trying your program now 👍👍👍

[@GrittySoldier]

💪

[@dr2582]

@@GrittySoldier done and done 💪💪

[@jefejeffwell1113]

“What’s your workout today bro?” “Skip day, ma boy” 😂

[@DavidCureton9188]

You may have already addressed this….but if we are struggling to meet the “week 1” standard of the 13 week program, do you suggest to repeat it until we get it right? Thanks for all you do man……great information!

[@Artorias001]

I'm honestly new to lifting weights so I've been trying to really focus on form with lower weights and from there hopefully slowly work up to higher weights. I've just always been a cardio bunny so it's been a huge change.

[@GrittySoldier]

💪

[@philh7808]

Had the same issue when joined a weightlifting club after first work through with the trainer had difficulty moving tbe next day... thought doin plenty of cardio and using weight machines at gym meant I'd be good to go... Oops!!!

[@sohcturbo]

I'm really curious about that pre workout. Gonna have to look into it. I tried a few different ones recently. Total war, we go home, pump serum, all seem to have little to no effect.

[@fatherbulk]

Love to see the promotion of DownRange supps, I actually drill with one of the guys on their team!

[@GrittySoldier]

Oh wow that’s legit!

[@Colbyscott89]

Hey man I love your videos and I appreciate all the tips you have shared to get ready for Ranger school. Quick question tho, how good of a swimmer do you need to be for RASP/Ranger school and any recommendations on what techniques you’ll be using. I’m not a terrible swimmer but I don’t know how long I can tread water for and was wondering how long to do they actually make you swim for? Thanks again and keep up the awesome work brother!

[@GrittySoldier]

You don’t have to be a great swimmer at all, just be able to survive in the water. CWST is only a portion SOF a day at RAP week, and the headrest part is the dunk and ditch (where you need to remove your gear under water).