Tactical Fitness: How a Teen Should Prepare for Army Ranger Training

Starting your physical preparation for military service in high school is such a good idea. Too many people put off their physical fitness until a few months before boot camp and wonder why they are not conditioned enough to handle challenging runs, rucks and high-rep PT of the Army and Marine Corps. 

Avoid becoming a boot-camp injury or failure statistic and start your preparation like this young man. He asks an important question that has a few layers to answer it thoroughly.

Hello, Mr. Smith,

I am an aspiring Army Ranger in my junior year of high school and I have a few questions regarding pull-ups. My physical condition at the moment is pretty good. I'm able to do 100 push-ups in two minutes, 100 sit-ups and 20 pull-ups.

But my problem is that I cannot get over the hump of breaking 20 reps. After my 16th pull-up, I start to struggle, and for my last two, the form is sloppy. I have been using the greasing-the-groove method, doing pull-ups four days a week, but does that hurt my muscles and prevent me from working to my full potential? I just feel that if I am not doing a lot of pull-ups, I may be losing my ability to do them.

There comes a point where you should say, "That is pretty good," and 20 pull-ups is getting there. I would not call calisthenics a weakness for you. You are likely just on a plateau and need to rest pull-ups every other day and change things up a bit. Add in a new style of workout -- maybe a few weighted pull-ups.

Do not get me wrong. Twenty pull-ups is a great goal, but your standard workouts (pyramids, supersets, max-rep sets) every other day will help you maintain that level. One day, you will do 25 reps without even thinking about it. By not doing them daily at such a high volume, you likely will save yourself from elbow tendinitis, grip pain and shoulder pain in the future.

Other Things to Consider

Make sure your weaknesses are minimized. I would focus more on your running and rucking, but also playing some sports. Learn how to be a team player. Pick a sport you enjoy or one that will make you a better runner, lifter or both. But the main goals while in high school are to:

• Stay out of trouble
• Be a good student
• Learn to be a team player
• Work on your weaknesses
• Maintain your strengths

You also should focus on other events to prepare for Army and Ranger training. You will do a lot more running and rucking in the Army, and being excellent at those will carry you further than 20+ pull-ups.

If you are not a good runner, you need to become one. Here is a running and rucking progression program that will help you with what I think is the most physically challenging part of Ranger training (five-mile timed runs, long rucks and load bearing all day).

Here are some running and rucking preparation charts, depending on your current mileage per week:

• Learn More About Ranger School/Physical Requirements
• Running: Build up your running before you try rucking.
• Build Faster 2-Mile Timed Run Pace: Up to a five-mile run pace for the Ranger running test.
• What Is a Ruck? Start Here: Three speeds for rucking. What is your pace?
• Running and Rucking Chart Mix: Once you have a 15- to 20 mile-a-week running plan foundation.

Stew

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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