Found this while surfing around yesterday, seems like a good program,
SAMPLE WORKOUT SCHEDULE
Record the dates of your workouts and check the box for each activity you complete; if you change an activity make a note. For ruck marches you can either go along a road or cross country. Strive for the time goals and enter your actual times; be sure to do at least some cross country rucksack marches.
Week 1
Day 1: (Hard)
A. Diagnostic APFT (17-21 standards) Score: PU:_____SU:_____Run:______Total:_______
B. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
C. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country. Time Completed:__________
Day 2: (Easy)
A. Stationary bike; 20 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).
Day 3: (Hard)
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace).
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups (palms in FM 21-20, p 3-31).
D. Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country. Time Completed:_________
Day 4: (Easy)
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 15 meter swim in full BDUs and boots.
Day 5: (Hard)
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country. Time Completed:_________
Day 6: (Easy)
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds). Reps:_____
B. 3 sets chin-ups (max repetitions). Reps:_____
C. 200 meter swim.
Day 7: REST.
Week 2
Day 1: (Hard)
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country. Time Completed:______
Day 2: (Easy)
A. Stationary bike; 20 minutes at 70% heart rate.
Day 3: (Hard)
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period. Reps:_______
B. Run 5 miles (moderate 8-9 minute pace). Time Completed:__________
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee. Reps:________
Day 4: (Easy)
A. 300-meter swim, nonstop; any stroke but not on your back.
Day 5: (Hard)
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country. Time Completed:__________
Day 6: (Easy)
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period. Reps:_________
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim in full BDUs and boots.
Day 7: REST
WEEK 3
Day 1: (Hard)
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period. Reps:_____
B. Run 4 miles (fast to moderate 7-8 minute mile). Time Completed:__________
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee (FM 21-20, p.3-21). Reps:__________
Day 2: (Easy)
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).
Day 3: (Hard)
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country. Time Completed:_________
Day 4: (Easy)
A. Swim 400 meters.
Day 5: (Hard)
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period. Reps:_________
B. Run 6 miles (fast to moderate 7-8 minute mile).
Day 6: (Easy)
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim in full BDUs and boots.
Day 7: REST
Week 4
Day 1: (Hard)
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country. Time Completed:_________
Day 2: (Easy)
A. Swim 400 meters.
B. 4 sets dips (max repetitions). Reps:________
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period. Reps:________
Day 3: (Hard)
A. Run 6 miles (fast to moderate 7-8 minute pace). Time Completed:_________
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls (FM 21-20, Chap 3). Reps:_________
Day 4: (Easy)
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period. Reps:________
B. Stationary bike; 25 minutes at 805 maximum heart rate.
Day 5: (Hard)
Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country. Time Completed:__________
Day 6: (Easy)
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period. Time Completed:_________
B. Jump rope; 15 minutes nonstop.
Day 7: REST
Week 5
Day 1: (Hard)
A. Run 3 miles (fast 6-7 minute mile pace). Time Completed:_________
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls (FM 21-20, Chap 3). Reps:________
Day 2: (Easy)
Jump rope or Side Straddle Hop 12 minutes nonstop.
Day 3: (Hard)
A. APFT Score: PU:_____SU:_____Run:_____Total:_________
Day 4: (Easy)
A. swim 400 meters
B. 4 sets dips (max repetitions). Reps:_________
Day 5: (Hard)
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country. Time Completed:________
Day 6: (Easy)
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period. Reps:_________
Jump rope or Side Straddle Hop 12 minutes, nonstop.
Day 7: REST
Reminder: You should complete this five week program approximately one week prior to attending Ranger School. Any training done the week prior to attendance should be tapered (i.e. lower intensity, shorter duration) to allow for complete recovery prior to RAP.
