workout
I don't know if this will help you much, but here is my weekly workout plan:
My workout plan as follows, the excercises I do change every so often
Monday:
Cardio, minimum 20 minutes.
Bench Press
Incline dumbell fly
cable press
overhead extension
kick backs
dips
Tuesday: Cardio, minimum 20 minutes, if I have the time
Wednsday
Cardio - 20 min or more
Squats
Lunges
Leg press
Leg extension/curl
military press, dumbell
front raises
lateral raise
bent over raise
shrugs
Thursday - off.
Friday -
Cardio at least 20 min
Lat pulldown
bent over row
T bar Row
Hyperextension
Preacher curl
isolated unilateral bicep curls
15 pushups (modified or regular) and 15-20 reps of an ab workout (crunches, sit ups, supine bicycle, leg raises, hello dollys, etc.) between each set of the above back/bicep excercises.
My cardio is 99% of the time running, although every so often I will swim for half an hour or so, just to change things up a bit.
My workout plan as follows, the excercises I do change every so often
Monday:
Cardio, minimum 20 minutes.
Bench Press
Incline dumbell fly
cable press
overhead extension
kick backs
dips
Tuesday: Cardio, minimum 20 minutes, if I have the time
Wednsday
Cardio - 20 min or more
Squats
Lunges
Leg press
Leg extension/curl
military press, dumbell
front raises
lateral raise
bent over raise
shrugs
Thursday - off.
Friday -
Cardio at least 20 min
Lat pulldown
bent over row
T bar Row
Hyperextension
Preacher curl
isolated unilateral bicep curls
15 pushups (modified or regular) and 15-20 reps of an ab workout (crunches, sit ups, supine bicycle, leg raises, hello dollys, etc.) between each set of the above back/bicep excercises.
My cardio is 99% of the time running, although every so often I will swim for half an hour or so, just to change things up a bit.
FutureOKtrooper
Active member
I wouldn’t worry so much about the “strengthening up” part. Keep in mind that not everyone in your class will be able to make it through Ranger School the first day! Your instructors expect this. They have a proven plan to gradually get you in shape. I would recommend that you keep running and running and run some more. However, if you insist on being in the best shape of your life before you arrive at boot camp, just stick to the basics. By doing pushups, sit-ups and pull-ups, you will achieve your desired goal. The most important thing is get prepared mentally!
The_Satchmo
New Member
http://www.lackland.af.mil/737web/workout_schedule.cfm
thats a USAF site but I assume it would be pretty close to the same for all services.
thats a USAF site but I assume it would be pretty close to the same for all services.
silent driller
Active member
To strengthen up for the military you probably want to do a lot of body weight lifting- push ups, pull ups/ chin ups, crunches, flutter kicks(lotsa those!), bends and thrusts(not too many of those 
), squats, and calf raises/ rockers. Those are just a few of mine. I personally prefer power lifting. I work out with an old crusty Recon Marine Sergeant Major so he's got a lot of fun exercises!
And do your good mornings!
), squats, and calf raises/ rockers. Those are just a few of mine. I personally prefer power lifting. I work out with an old crusty Recon Marine Sergeant Major so he's got a lot of fun exercises!And do your good mornings!