Question:

Can any one give me a good workout schedule, that includes only pushups, sit ups, pull ups, and running?

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I getting ready for the military, and Ranger school. I want to be prepared, so i can get through on my first try. I know it's going to be hard but i have determination.

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  1. Hope for the best, prepare for the worst and you'll never be surprised. Remember that and you're a step ahead. Now for the physical part, above all make sure you give your body a chance to recover after training sessions. In simple terms you should aim for a steady schedule of running 3-4 times a week with a day of rest in between and on your off days from running do weight training. Alternate your running and never get in to a routine. Example: Monday- Long run at a moderate pace. What is a moderate pace? One where you can still talk instead of huffing and puffing every other word. Wed- Indian sprint, a quick burst of speed followed by above average speed and repeat as needed. Fri- Short run a very quick pace with exercises in between ie. when you feel like you're about to fall down stop running and do a set of jumping jacks, push-ups or any other stationary exercise.

    In your weight training the number one exercises should be push-ups and overhand pull-ups. These train a good amount of your body with one exercise. Get a partner and do negative pull-ups. If you still feel sore from the previous work out when you're about to start another AND you've taken a day off do a easy work out where you don't max out on every exercise.

    Also you'll get a good share of hiking so here's a couple pointers. Do squats and learn a wonderful hazing move called "sitting in a chair. Back up against a wall and sit down, at a 90 degree angle in an imaginary chair. For added please put a foot up. Also incorporate running up hills backwards. This is extremely helpful for hiking since it works the same muscle groups you use on forced marches. Best of luck to you.


  2. you got a chance in the ranger school?

    here you go buddy

    http://www.military.com/military-fitness...

  3. Here you go,,,,,go to www.military.com then go to join the military then select military fitness then go to army select ranger training then all this stuff on what to practice on and what training is like.

    just go to this site

    http://www.military.com/military-fitness...


  4. Get a book that has the Navy SEAL workout.  That will get you more than prepared.  Just get one written by a current or former SEAL.  They usually only include exercises that require the bare minimum of equipment (like a pull-up bar or a chair).

  5. Forget Ranger School,

    You can get RIP Ranger Indoc Program in your enlistment contract.

    You cannot get Ranger School in your contract.

    You have to be an E-4 or above, or be assigned to a Ranger Regiment to get into Ranger School.

    So your looking at atleast two years after you enlist.

    But you want a great workout, that you can start now and continue doing as you get fitter:

    5 sets of 50 pushups -

    5 sets of 50 situps

    5 sets of 20 pullups

    M-F run 5 miles - work towards 30 - 36 mins

    If you cannot do all the reps for 5 sets of the above,

    Then do as many reps as you can in each set, but do 5 sets.

    You can vary the pushups by changing hand position in each set.

    You can vary the situps by doing situps, flutter kicks and crunchs

    You can vary the pullups by forward and reverse grip and changing hand position.

    Work your way up to 5 miles.

    You can run/walk to get started.

    Run 1/2 mile, walk 1/4 mile, run 1/2 mile, walk 1/4 mile.

    After you get where you can run 2 miles non stop,

    Then walk 1/2 mile afterwards.

    Then run 2 miles, walk 1/4 mile, then run 1/2 mile.

    Once you get to running 5 miles, work on increasing your run times.

  6. Well, I  would run morning and night get good and winded the first time, and each time after, try to stretch the distance by 10% per day.

    On push ups, sit ups, and pull ups, here is how I worked up....For each exercise, one at a time, I did all I could, then worked my down each minute. For example:

    I did 28 pull ups, one minute later, I did 26. One minute later, 24, until I was down to 2. The funny thing is the 2 was as difficult to do as the 28. I continued to do that until my first number was 50 each time.

    Sit ups, I started off with (If I recall correctly) 160. I did not want to go 80 minutes, so I took off 5 per minute. So, I did 155, then 150.

    I tried to make each one around 1/2 hour, and I would do push ups and sit ups one day, and pull ups and sit ups the next day.

    Hope this helps.

  7. what to go to Ranger school

    wake up 80 push ups 100 sit ups run 6 miles at your 3rd mile stop and do sixty push ups and finish your run then to more than ten pull ups dead hang style not girl pull ups the other guy does.

    FYI Rangers only get one chance to pass Ranger school. If you don't join the Rangers then Battalion will send you when ready roughly when you make specialist or corperal or Sargeant.

  8. Here's a good exercise program to improve push ups, sit ups, and running.  I've tried it and it works very well.

    Scroll down to the part that says "Training to Max PT".

    http://www.vanderbilt.edu/army/apft%20im...

  9. If you're trying to build your upper body strength, hit the weights it will increase amount of push ups you do way more dramatically than just doing push ups. Sit ups depends on how good of shape you are in, ex: 50, 100, 200,300 after every workout. Pull up do as many as you can do. Running you have to build stamina, run 4-5 days a week. If you can run a mile easy do 1.5. There's a burn and stretching that burn is when you increase stamina and strength. If you're working out and not sore the next day then it's doing you no good. When your tired and wanna stop keep your head up and keep going. Everyone is in different types of shape. Take a day figure out your max's and min's and set a schedule for yourself and let it incline every week. As for upper body strength the best way is at the gym with the weights. I've tried working out doing push ups but it doesn't do as much as a work bench would. Just remember you have to be able to feel the burn to be progressing and keep going.

    By the way chest & arms needs to be every other day, such as one day biceps and chest. day two triceps and shoulders, then repeat and mix in any other type of workout that was just a example.

  10. Try this it works: http://www.bragg.army.mil/specialforces/...

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