MidwestFit.com

Welcome to Ranger School!

This “PT of the Week” is designed around certain tests that are required for you to have a shot at the Army Ranger School (it get’s a lot harder once your in).

Follow the instructions carefully and enjoy.

49 push ups in 2 minutes
-The idea on these is to do your absolute best. So you want to try and get as many push ups as you can in 2 minutes, 49 being the MINIMUM. Be sure to keep good form on these or they should not count, if they can’t pass in Ranger School they can’t pass here. To work on improving your score, do as many push ups as you can, rest for 20 seconds and repeat for 2 minutes.

59 sit ups in 2 minutes
-Do as many sit ups as you can in 2 minutes, 59 being the minimum. For this workout we want you to do as many push ups as you can and time yourself. Rest for the amount of time it took you, then repeat 3 more times (4 sets total).

5 mile run, 2 mile run
-Must run 5 miles in 40 minutes but must also get passed the 2 mile marker by 15 minutes and 12 seconds or it does not count.

Not everyone will be able to complete all these correctly. Remember, form is EXTREMELY important so do not substitute higher scores for good form. Always use good form. If you have trouble completing this, that is just fine. Now you have a tool to see how you have improved over time. Try it this week, record your score and try in 1 month from now…You would be surprised.

Inspired by MensHealth.com (Are You Army Ranger Fit?)

-K

This is the initial fitness test for incoming Navy SEAL candidates.  This is also tested every four weeks to see how the new recruits are progressing.  So we’ll give it a shot too!  The goal here is to not hold back anything and get the highest numbers and best times possible in all events.  So RECORD YOUR SCORES AND TIMES because we will post this as a daily PT in about one month and if you do it again while sticking with MidwestFit you can check to see how you are progressing toward some of your fitness goals!

Stretch

Swim 500 meters (yards) – Combat Swimmer Stroke, Sidestroke, or Breaststroke
Maximum number of Pushups in 2 minutes – Do not neglect proper form because they shouldn’t count if done wrong
Maximum number of Situps in 2 minutes
Maximum number of Pullups in one set: Correct form chin up over bar and elbows locked out when at bottom of exercise
1.5 Mile Run

Stretch

Don’t forget to record those scores!

This is the initial fitness test for incoming Navy SEAL candidates.  This is also tested every four weeks to see how the new recruits are progressing.  So we’ll give it a shot too!  The goal here is to not hold back anything and get the highest numbers and best times possible in all events.  So RECORD YOUR SCORES AND TIMES because we will post this as a daily PT in about one month and if you do it again while sticking with MidwestFit you can check to see how you are progressing toward some of your fitness goals!

Stretch

Swim 500 meters (yards) – Combat Swimmer Stroke, Sidestroke, or Breaststroke
Maximum number of Pushups in 2 minutes – Do not neglect proper form because they shouldn’t count if done wrong
Maximum number of Situps in 2 minutes
Maximum number of Pullups in one set: Correct form chin up over bar and elbows locked out when at bottom of exercise
1.5 Mile Run

Stretch

Don’t forget to record those scores!

This is a popular workout of Philedpelphia Flyers and NHL star Michael Richards.
Barbell Squat: 10-15 reps, 3-4 sets, 2-3 minutes rest (Description)
Dumbbell Lunge: 8 reps for each leg, 2 sets, 2 minutes rest (Description)
Pushup: 25 reps, 5 sets, 1 minute rest
Plank: 3 sets of 60 seconds, rest until recovered
Side Plank/Bridge: 3 sets of 90 seconds, rests until recovered
Ball Crunch: 2 sets of 60 seconds, rest until recovered

Also add:

5 minute run
Intensity: 75%
Rest
Sets: As many runs as you can do in 30 minutes

The resting times are important in this workout and you should stick to them.

-K

This is a PT we found out about a while ago that K and I have done a couple of times.  It was a favorite of a Navy SEAL Lieutenant who was KIA in Afghanistan during an operation to find a top tier terrorist leader.  The account of the mission can be read about in a great book titled “Lone Survivor” by Marcus Luttrell.  Check the book out and I promise you literally will not be able to put it down.

Stretch

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

Tailor the pullups, pushups, and squats as you see fit, but remember…This is the PT of the week so it should be a tough workout!  Listen to your body and do what you find to be a difficult workout, but by all means do not cause undo harm to your body.  Make sure you start and finish with a 1 mile run.

If you feel like thats not enough some of the gentleman in a similar line of work as Murph like to do the workout with 20 pound body armor or a 20 pound weighted vest.

This week there will be a serious of workouts designed to be similar to those used in the movie 300. This is the first of those workouts.

Perform the exercises in any order. Perform 30 reps for each one. Perform 30 reps per exercise. Complete a total of 300 reps combined.

PART 1:

Jump Squats (Video)
Staggered Push Ups (Video) (The best way to do these, is to set your hands in one position, either left arm forward or right arm forward, then go down and when you “push up” actually push off the ground, quickly reverse hand positioning and repeat. Do this until you reach 30)
Alternating Split Jumps (Video)
Explosive Push Ups (Video)
Prison Squats (Video)
Dive Bomber Push Ups (Video)
Kneeling Rows
Squat Thrusts (Video)
Pull Ups
Sit ups

Remember, 30 reps per exercise. This is not meant to be easy by any means so you may have to change the total reps but try for 300, if you can go back and do more than 300. I suggest doing all the exercises 1 time (for 30 reps) and repeat if you can. Also, remember to use very little rest between exercises. Good luck!

PART 2: Same instructions as PART 1

Elevated Push Up
Dumbbell Squat
45 Degree Lat Pulldown
Jump Squat with Dumbbells
Elevated Push Up
Split Squat Jump
Seated Band Row
Shoulder Press
Stationary Lunges with Dumbbells (Both Sides)
Russian Twist (Video)(Try doing it with feet elevated off the ground)

(NOTE: Don’t use too much weight as you will be performing a lot of reps.)

PART 3:

(NOTE: Weights needed for most of part 3)

Bench Press
1 Arm Dumbbell Squat (Both Arms) (Video)
Barbell Row (Video)
Barbell Deadlift (Video)
Military Press (Video)
Dumbbell Swing (Video)
45 Degree Lat Pullown
DB One Arm Snatch (Both Arms) (Video)
Elevated Push Ups (Video)
Atomic Crunches (Video)

-K

This week there will be a serious of workouts designed to be similar to those used in the movie 300. This is the first of those workouts.

Perform the exercises in any order. Perform 30 reps for each one. Perform 30 reps per exercise. Complete a total of 300 reps combined.

PART 1:

Jump Squats (Video)
Staggered Push Ups (Video) (The best way to do these, is to set your hands in one position, either left arm forward or right arm forward, then go down and when you “push up” actually push off the ground, quickly reverse hand positioning and repeat. Do this until you reach 30)
Alternating Split Jumps (Video)
Explosive Push Ups (Video)
Prison Squats (Video)
Dive Bomber Push Ups (Video)
Kneeling Rows
Squat Thrusts (Video)
Pull Ups
Sit ups

Remember, 30 reps per exercise. This is not meant to be easy by any means so you may have to change the total reps but try for 300, if you can go back and do more than 300. I suggest doing all the exercises 1 time (for 30 reps) and repeat if you can. Also, remember to use very little rest between exercises. Good luck!

PART 2: Same instructions as PART 1

Elevated Push Up
Dumbbell Squat
45 Degree Lat Pulldown
Jump Squat with Dumbbells
Elevated Push Up
Split Squat Jump
Seated Band Row
Shoulder Press
Stationary Lunges with Dumbbells (Both Sides)
Russian Twist (Video)(Try doing it with feet elevated off the ground)

(NOTE: Don’t use too much weight as you will be performing a lot of reps.)

PART 3:

(NOTE: Weights needed for most of part 3)

Bench Press
1 Arm Dumbbell Squat (Both Arms) (Video)
Barbell Row (Video)
Barbell Deadlift (Video)
Military Press (Video)
Dumbbell Swing (Video)
45 Degree Lat Pullown
DB One Arm Snatch (Both Arms) (Video)
Elevated Push Ups (Video)
Atomic Crunches (Video)

-K

I actually have access to a weight room this week so this will be a great strength building PT of the week.

21-15-9 reps of:

1. 135 pound bench press or body weight bench press   2. 95 pound Thrusters ( http://www.youtube.com/watch?v=nzbLAT5gIJk ) 3. 135 pound deadlift ( http://www.youtube.com/watch?v=h0PwBezUj9A )    4. Full extension pullups.

Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.

Complete these reps in as few sets as possible (should be a very tough workout, but that’s the point)

Form is critical on all of these lifts especially in the thrusters and deadlifts.  If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.

- Ben

Men’s Health has a great overall body workout for those looking to gain muscle and lose weight at the same time. You can check it out here: Spartacus Workout

A lot of these movements can be performed at home with some simple dumbbells, which is a huge positive to this sort of workout routine.

THE SPARTACUS WORKOUT

“To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. You’ll sculpt a lean, athletic-looking body—and be in the best shape of your life.”

“DIRECTIONS: Do this circuit 3 days a week. Perform 1 set of each exercise in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next exercise. Give yourself 15 seconds to move between exercise, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice. If you can’t go the entire minute, rest a few seconds and then resume until your time at that station is up. Use a weight that’s challenging for 15 to 20 reps.”

-K

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Men’s Health has a great overall body workout for those looking to gain muscle and lose weight at the same time. You can check it out here: Spartacus Workout

A lot of these movements can be performed at home with some simple dumbbells, which is a huge positive to this sort of workout routine.

THE SPARTACUS WORKOUT

“To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. You’ll sculpt a lean, athletic-looking body—and be in the best shape of your life.”

“DIRECTIONS: Do this circuit 3 days a week. Perform 1 set of each exercise in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next exercise. Give yourself 15 seconds to move between exercise, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice. If you can’t go the entire minute, rest a few seconds and then resume until your time at that station is up. Use a weight that’s challenging for 15 to 20 reps.”

-K

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