Reps

Hey man,

Would love to help you! Asking for advanced workouts to support your goal is great, but I don't know what your goals are for your workouts aside the fact that you want to be a ranger. To answer your question thoroughly, I need to know which type of workouts you're referring to. Are we talking workouts to decrease your run time? Workouts to increase your calisthenic numbers? Ranger school involves extensive rucking and push-ups, are you looking for workouts that will contribute to your rucking?

Over all in better shape and a more toned physique. A work out I could do everyday that would help me do more of everything. So to answer your questions yes workouts to do more push-ups sit-ups and decrease run time and ruck time so I can be in the best shape possible for basic, and rasp.

If training our bodies and were analogous to a mountain, our body works off a system of plateaus, inclines, and declines. Doing the same workout everyday will produce a plateau-effect. Why? Because our body adapts to its stresses, then, it needs to be challenged in a new way in order ot be stressed again. Thus, if we do 50 straight push-ups every morning for a month, at first it may be challenging but eventually it will be routine. Once it becomes routine, our body is no longer making gains, but just maintaining what it already has. This can be applied to EVERY muscle group. So what do you do? You do something like 5 sets of 30 push-ups instead, and add 50 pushups at night.

That being said, there is no "one-size fits all" workout to prepare for ranger school. That is the most important thing you need to know regarding your question. However, you can split it up into 3 to allow more emphasis on certain muscle groups.

My recommendation to you is that you ruck twice a week. Anything above that will be very harmful on your knees, ankles, and spine. Load 40 lbs in your backpack/ruck sack, and try to keep it uphill. Ruck for 30-60 minutes. You also need to be working out your legs and core. I recommend you do your leg days after you've had 2 days of recovery from your ruck workouts. For legs, focus on doing walking lunges, split squats, romanian dead lifts, and some plyometrics. Always dynamic stretch before these legs workouts, and static stretch after. Run every morning except for the days you have your ruck march. On leg days, make the runs much slow in pace but a little longer in distance. As far as plyometrics go, I think it's fairly self-explanatory, but at least one day a week I recommend weighted pull-up pyramid sets. Get 25 lb weighted vest or a belt w/chain on it to add 25 lbs and do 1-rep, then next set 2 reps, then next set 3 reps all the way until 10 reps. Then, work back down to 1. If you can't get to 10 with 25 lbs, drop the weight or do them slick. Take at least 30-60 seconds in between sets in which you should be doing flutter kicks or situps.

I could keep going, but is this the direction you're looking for? We cannot hit the muscles as concentrated as they need to be hit with just one workout everyday. And as stated before, or bodies will adapt to it, plateau out, and you will see no further gains. Additionally, muscles need rest to rebuild stronger. If you work the same muscles every day, they will not grow without that recovery time.