Fly Fishing Leader Formulas
Army Ranger Workout
I started working out in 1989. Seriously working out, while I was in Army boot camp. (For all those guys that are in the military and are expected to run long distances or march long distances. Don’t worry about getting big. Your job requires you to have endurance and strength. Strength that will last all day. So don’t go into the gym and do alot of weight for 1 to 6 reps. That’s not the Army Ranger Workout. You need to go into the gym and do 4 sets of 12 reps. That doesn’t mean stay at the same weight. When you can do a weight for 4 sets of 12 without a spot. It is time to go up in weight. Even if your partner has to help you with the last 4 reps, still go for 12 reps. Stay there for an hour. Concentrate on the areas that your job will require you to excel in. Remember this formula: Pushup= Bench press, Dumbbell Flies. Military Press, Lat pull Downs, Pull ups, Dumbbell Rows, Barbell Rows. Go to the gym for no less than 40 minutes a day and no more than 1 hour. Work at a fast pace, with no more than 1 minute brakes in between sets. Go for 6 days a week and divide workout like this:
1. CHEST
2. BACK
3. LEGS
4. CHEST
5. BACK
6. LEGS
When you do legs, you need to do 4 sets of 20 of every exercise. Legs can endure much more than the upper body.
The formula for this is: Legs= Squat, leg curls, leg extensions, Leg Press, calf raises, and what ever else you see people doing in the gym that doesn’t appear to be dangerous. Now only do this workout if things like Running, road marching, and PT tests wear you out. You will barely be able to meet minimum requirements. This is why I started working out. I found workouts like this in Muscle Mag and other guys that have been in the military for a long period of time. My Accomplishments after working out like this until 1992 was:
*PT Score was 296-300 average every time.
*EIB Road march 2 Hours. 5 Minutes. 1st place out of 500.
*Chosen to represent my Battalion in the Biathlon Competition.
Placed 3rd in every division in Alaska.
*Chosen to Represent my Battalion in Division Orienteering competition. Placed 3rd again in Alaska. Ran 18 miles that day with a broken foot that I tripped over while looking at the while I was running. Lost my watch and still came in 20 minutes early.
*Represented my Company in the Battalion obstacle Coarse.
1st place.
*1 of 5 men in battalion chosen to be one of the Battalion Scout Snipers.
One other thing that I used a good supplement regiment. I stay away from body building products as Ranger training requires more endurance and explosive strength. I didn’t want to be too bulky and loss flexibility. I used supplements designed for MMA fighters, as they tend to mimic a training routine more akin to military training: running, plyometrics, etc. Brawl Nutrition makes a good line that combines nitric oxide, glutamine, creatine, and joint support products. I also added in a multi vitamin and omega-3 fish oils for good measure. These supplement are designed
I am not bragging! I am just letting you know that this can be you and you can get results just like I did. I was Fat, Lazy, unmotivated and only met life half way. So Remember: (Be A Leader! Not A Follower!) You are an Army Ranger. You set the example for others to follow. Lets not disappoint our forefathers; that died so we could have this opportunity to be our best.
About the Author
Jay L. Hartford – U.S. Army Rangers retired.