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Old 05-23-2009, 12:39 PM   #21
Ryan Whitley
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Re: Ryan's Ranger School Preparation Log

24MAY2009

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Old 05-25-2009, 07:59 PM   #22
Ryan Whitley
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Re: Ryan's Ranger School Preparation Log

25MAY2009

AM Workout
Run 400m x 6

WOD
Ojective: Strength/Power

Back Squat
5x3 (200lb)

Power Clean
3x5 (170lb)

METCON
10 minutes:
10 KB Swings, 55lb
10 medicine ball slams, 20lb

Finisher
200 AbMat situps
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Old 05-26-2009, 02:00 PM   #23
Ryan Whitley
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Re: Ryan's Ranger School Preparation Log

26MAY2009

Objective: Work Capactiy

WOD

With 95lb barbell:
20 thrusters
10 deadhang pullups
15 thrusters
7 deadhang pullups
10 thrusters
5 deadhuang pullups

Rest until HR returns normal

10 rounds:
20 squats
10 high pulls, 55lb KB
10 medicine ball slams, 20lb

Finisher
Tabata pushups, 8 rounds
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Old 05-26-2009, 03:29 PM   #24
Amber Mathwig
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Re: Ryan's Ranger School Preparation Log

I'm here....but not a lot. I like your new plan with the objectives for the day, and it looks like you are adding more work in also. I'll send you some stuff next week when I get started on some of the WODs I've been thinking of. Keep up the good work!
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Old 05-26-2009, 05:03 PM   #25
Chris Everts
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Re: Ryan's Ranger School Preparation Log

Hi, new member here, and my goals are really similar to yours, only I'm not on your level yet and I'm still in high school. I want to join Army ROTC in college, and join a form of Ranger/SF unit of some kind. I just want to let you know I may be stealing some of your workouts (scaled down of course.)

I've got some questions, though.

how do you program your workouts? do you just decide the day before that you will be focusing on strength tomorrow, or what?
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Old 05-26-2009, 06:19 PM   #26
Ryan Whitley
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Re: Ryan's Ranger School Preparation Log

Chris,

The programming I do for myself isn't really all that special. I steal a lot of ideas from other people and tweak them to fit my goals. I am certainly not a physical trainer, but over the last couple of years I have figured out what works for me.

This is where I got started really programming my own WOD's (http://library.crossfit.com/free/pdf...F_Template.pdf WFS). It is a little outdated, but it is definitely useful and I have had a lot of success with it.

As far as how do I pick my workouts, I have a basic schedule that I am now using. It is as follows:
M: Strength/Power
T: Work Capacity
W: Rest
TR: Strength/Power
F: Work Capacity
S: Stamina (Rucking)
SU: Rest

The lifts I am using for my Strength/Power days are as follows: squat, power clean, power snatch, deadlift, press, bench press. I had ankle surgery about 3 months ago so I am taking it slow. I am now doing a short little METCON after strength to keep trying to increase my work capacity.

On my work capacity days I am trying to do 2-3 circuits that incorporate weightlifting, gymnastics, and running. Some of them I do for time, some of them I do for grind. I have found in my own experience that actual military operations (and training) involve a lot of grind, i.e. long and hard.

Stamina days (which I am starting this week!) are rucking. I am going to do a slow progression that should have me ready to rock and roll by the time I go down to Ranger School.

I am doing AM runs to get my ankle back in the game. Again, I am taking it slow.

I add "finishers" that are pushup, situp, pullup, or "back" focused. It is a good way to get a little extra work in.

If I was in your situation (which I was not so long ago) I would work on getting in as good of shape as possible now so you don't have to try to play catch up in ROTC. That way you can do fun stuff in the summer (Airborne, Air Assault, Pathfinder, etc). I regret having not taken all of those opportunities when I had a chance. Oh well.

I would check out www.militaryathlete.com (WFS) and www.rosstraining.com (WFS) to get some ideas for you own WOD creation. Start by following someone else's routine (the CF main page is pretty good!) and you'll get a good feel for it.

Feel free to write on this board any time you want. And if you come up with any killer WODs let me know! I am always looking for a challenge.

Last edited by Ryan Whitley : 05-26-2009 at 06:23 PM.
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Old 05-27-2009, 05:31 AM   #27
Ryan Whitley
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Re: Ryan's Ranger School Preparation Log

27MAY2009

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Old 05-27-2009, 10:26 AM   #28
Andrew Barlament
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Re: Ryan's Ranger School Preparation Log

Yea, ROTC has slots for Abn, AAS, Mountain Warfare, and I believe that's about it for those kinds of slots, they're all definetly heavy on the physical side.
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Old 05-27-2009, 05:27 PM   #29
Chris Everts
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Re: Ryan's Ranger School Preparation Log

Great, thank you for your advice. I think I just need to up my workload on my workouts, I won't advance if I don't work hard. I'll use your template for a little while, and do a 2 day split on the heavy lift days. Thanks again.
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Old 05-27-2009, 07:05 PM   #30
Ryan Whitley
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Re: Ryan's Ranger School Preparation Log

Chris,

Good luck. You'll figure out what works best for you. You are right, hard work is the key. If you bust your tail doing a bad program your results will probably be better than if you cruise through a great program.
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