Becoming A Army Ranger/Please Help
01-26-2010 11:35 PM
Becoming A Army Ranger/Please Help
Im 6'1, 185 lbs, prob around 9 % BF(pretty muscular)
Ill be joining the Army Rangers in April.
I need a supplement that will help me with my endurace running. I will be running anywhere fom 5-8 miles at a time non stop. And very long 12-15 mile road marches. (almost daily)
Yes im training now, But i cant find any products that will acually help me with running further and faster.
Any one have any Suggestions?
01-27-2010 12:12 AM
Plrenty of rest each night before you head out to train.. I would suggest creatine, and hgh supp. and some time of joint support. If you have not started training with a weighted pack (such as anywhere from 50-100 lbs.) I would start right away, the shin splints are the worst. As for running faster, try some sprints with ankle weights, or if you have no ankle weights ide suggest srpinting up a hill as many times as you can. Ive never ran 8 miles in 1 day, so im not gonna give you any input. Buth for real though, nothing is gonna help you out more than determination and remember...DO WHAT YOU ARE TOLD! Become a leader and be sure to support your 'buddy'.
01-27-2010 01:14 AM
csbball, I served in the IDF Airborne. We did tons of running, including weekly marches which culminated in a 60 mile march in full battle dress, in 15 hours through the mountains. We did several 40 milers, etc.
Fact is, you need nothing, but to follow their (your commanders) advice/instruction. The army has put tens of thousands of troops through the training, and knows *everything* about making it work. It's pretty damn scientific, though it will not seem so to you as a recruit. They most likely will not allow you to use any supplements in basic/advanced/ranger school. Don't worry about it.
That being said, there are several things you can take to aid your preparation: Cordygen5, creatine, and a good multi. If you work up using a well-scaled program, you shouldn't experience any problems, assuming you're healthy, and don't do stupid **** (hey, first run today, I feel pumped! Lets try 9 miles!!!).
Here's what I did in training to enter my unit (which required a weeklong physical test):
Mon - long slow run, 5 sets pullups, each to failure
Tues - 2 mile run for time, 5 sets dips to failure
weds - off
thurs - lsr (see mon ), 5 sets pullups to failure
Fri - sprints or 3 mile timed run, 5 sets dips to failure
Sat - LONG run, like hours, 5 sets pullups to failure
Sun - off
Long slow runs - in the beginning, it may be 3 miles, it may be less, I don;t know your fitness level. If so, scale the 3 mile run back on the other days. don't add more than 10% a week, TO ANYTHING, even if you can, UNLESS you're very trained. So the first time, go run, and jog until you either think you shouldn't, or it's been 45 minutes, for starters. Then increase by 5-10% a week. Once you are fine running slow for an hour or two straight, add in the really long slow runs on saturdays, and just go LONG.
2 mile timed runs - being able to run 2 miles in 10-11 minutes is hugely useful, and 2 miles is an odd distance. Try to achieve the 5 minute miles if you can.
Sprints - you can do tabatas: warm up, then time 20 seconds on, 10 seconds off, for 4 minutes. that's it. You must go balls out, til you puke or want to pass out. Anything less is not a sprint. If you are not in oxygen debt, its not a sprint. If you can catch your breath, it's not a sprint. Because tabatas are so effing hard, do only 2 minutes the first time, and add 1 segment (20 sec) a week. There are many other sprint routines you can find as well.
Pullups/dips - as attrctive as big pecs and quads are, they'll serve you absolutely zero purpose in the first 6 months in the army. You need a good set of running legs, bitching lungs, and anything else is using oxygen meant for running. In other words, being really muscular is detrimental; it's more weight to haul around, and uses precious oxygen and calories. So busting out some awesome weight routine is a waste of time. Pullups and dips provide all the upper body strength you'll need. You should be able to do at least 20 pullups and 20 dips in one set. If you get bored with cranking out sets of 15+, add weight to your belt, 20-30lbs. this will simulate operating in battle dress to some degree.
Other stuff - I didn't mention abs. You must do them. 3 days a week is fine. 6 is also fine. Just do them, and forget crunches. Do situps, reverse crunches, hanging leg raises, etc.
The only weighted exercise I might add is deadlift. This is highly functional, doesn't have to add a lot of mass, and keeps the back strong and healthy. I'd either do a crossfittish 135 x 50 or other low weight/high rep scheme, or pick a medium weight and do 3-5 sets of 10-20. Again, DL is meant to be done as a max lift, singles, etc, but your needs dictate otherwise. You need to simulate the stresses you'll be under as closely as possible, and remain as light as possible. You'll never have to hump 405lbs of anything as a soldier, but you WILL have to exert 135lbs of pressure many times in a row, be it in grappling, loading a truck with tents, etc.
Crossfit - crossfit is awesome. it's a great program, and could serve you well, very well. But you'd need to tailor it for your needs, and add in lots of long ass cardio. They'll tell you you're wrong. I'm telling you THEY'RE wrong, from painful experience.
This post is from my very personal experience. It worked for me, very well: out of 300 guys who passed a preliminary 2 day physical test and went on to the primary week long hazing/test, I came in 3rd place. Why? I'm not the biggest or baddest or fastest runner. It's because I was fit enough to where I was not busy thinking about my fitness. I could do everything they asked, to the best of my ability to failure, and I wasn't afraid to go there. And I kept a positive attitude throughout. That's it.
There is no such thing as 'can't', only 'won't'. Good luck.
01-27-2010 01:21 AM
I heard ranger school is easy, just sleep deprevation that messes with you.
01-27-2010 01:22 AM
Originally Posted by TexasTitan
So did I.
:flares inter-military *****ry muscle:
01-27-2010 01:30 AM
sustain alpha would deff help. Made by Primordial Performance. T-booster
01-27-2010 01:49 AM
A LOT of things would help. The problem is he needs to maintain a very high level of performance, semi pro-athlete level; the catch is that he needs to do it 1) on 2.5 hours of sleep and sub-maintainance calories, and 2) without ANY supplement help. So you don't want to be running sub-5 minute miles and banging out sets of 30 dips, only to find that you can't sustain that without the help of superhypersustadrol, and he DOES NOT NEED MASS.
Originally Posted by qwerty33
I specifically recommended Cordygen5 and creatine because they're cheap; because they will boost his fitness to acceptable levels faster than without; they'll aid recovery; and he won't feel a damn thing when he goes off. (in fact the creatine will keep on helping, as it takes a month to deplete creatine stores)
01-27-2010 01:51 AM
I would worry mostly about getting in shape for extreme endurance matches.
Go on 10-15 mile ruck marches to build up your muscles and joints to acclimate to that stress. Definitely run a lot and get in good cardio shape. Get in good pushup/pullup shape.
I went through pre-ranger and unfortunately they didn't have enuf slots. 5 of my friends all went to ranger school and made it successfully. It's all about 1) endurance 2) NEVER QUITTING NO MATTER WHAT 3) patience 4) working as a team.
But what will mostly cause people to drop out or quit is if they're not in good endurance shape.
01-27-2010 05:35 PM
Milleniums other Cordygen product ... I am using it right now I believe, VO2 (?), is for endurance athletes. Saturating in creatine is a good move.
Originally Posted by poison
01-27-2010 06:03 PM
trouble is, you wont have the ability or time to stick to a routine dosing schedule. you'll be in the field for days and you cant just stick 20 pills in your ACUs. i dont see how intermittently popping some pill would help. just do it.
and good luck
01-27-2010 07:16 PM
My cousin is a Ranger, sniper, and now on the shooting team. You've got my respect and best wishes in succeeding, man.
As for supplemental help, I agree with those that said 'nothing'. You won't have time or the ability to take things while in training. Prepare yourself now by training hard without anything.
-RecoverBro Zombie Specialist and Paracord Wrangler
-Independent due to lies that hurt my family. Loyal to myself and my Bro's.
01-27-2010 08:01 PM
...as Poison said once you're saturated with creatine it will stay in the system for a long while before its depleted. It represents an important stamina reserve.
Training at altitude would help as well.
01-27-2010 08:03 PM
Poison has given some great advice right there. Especially in the Crossfit remarks. If you want to tailor crossfit more towards endurance etc look into crossfitendurance...
I can absolutely say from personal experience that crossfit is an awesome program for your goals.
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
01-27-2010 08:45 PM
I didn't have time to read every word above, but in general people seem to be steering you in the right direction.
Physical preparation is one thing, however you can be the world's top athlete but it is mental stamina that will see you through. Sometimes the only thing that might keep you going are the words of your comrades and the knowledge that you can not let them down.
Do not rely on supplements-- they are just that, supplements, and won't be there for you when you are in RIP.
x2 on the ruck marches, even if it's just gradually adding weight to a civilian pack on some local trails.
If you want very specific and up-to-the-minute info, join the forums on Socnet.com. Make sure to post an introduction first so we know who you are and what your background is. There are a lot of guys on there who have walked the walk recently, and even some cadre, who can tell it like it really is.
01-27-2010 09:02 PM
Ranger school is pretty easy if you can past the phase of sleep/food deprivation. Learn your oporders real well and be able to give a decent opord that lasts about an hour. Dont be a blue falcon, be modest and give 100 percent at all times and your peers will not vote you out. Trick is to not stand out or the RI's will rip you a new one. If your good a lugging heavy objects, always volunteer to carry the m-60 or radio; those things are a bitch to carry haha... You and your molly gear will be best friends; tie everything down so you dont run the risk of losing gear. You and your ruck are ONE, remember that.. Pre Ranger school is more intense than Ranger School, so if you can pass that then you should be good to go. SF Q course (2 weeks) is much harder than Ranger School as a whole. Put on some body fat now; you will lose it during training. Take creatine and beta alanine to get your endurance up. Stick with the program and YOU WILL SUCCEED...
01-28-2010 08:08 AM
FOr endurance training I would go with MST, I am currently training for spring races. I have been on this stack for 3 days the 1st day I ran 10k like it was nothing 8 min mile
then the next day ran 5k 7.26 using the Nike nike pedometer Iwant to get down to 6 min mile by march...
Benefits of Cordygen5 Supplementation:
Increase Oxygen Utilization 40%!
Increase ATP 30%!
Massive Aerobic & Anaerobic Endurance!
Enhance Aerobic & Anaerobic Recovery!
Great Strength Increases!
Increase Training Intensity!
Ability to Pack Large Volume Training into Short Periods!
Supports Healthy Immune Function!
US & International Patents Pending!
Diet is always the key to unlocking the door of success
01-28-2010 11:32 AM
Stay away from creatine. Every hump we go on, one of my fellow Marines fall out due to dehydration or something along the lines. Creatine can put stress on your kidneys especially if you're already taking whey and drinking tons of water. Just some food for thought. All of our Corpsmen advise against creatine. I have used it successfully for a while in the past, but I stay away from it for the reasons I listed. I'm sure others will have a different opinion, but you know how that goes. Good luck.
01-28-2010 11:38 AM
Just being a runner is the best thing for you. Run. I'd recommend gaining some fat. You are going to go through some very catabolic training. A cortisol reducer would help out a lot. Lots of protein to spare as much muscle as you can. Creatine would help. And really the tests are not that bad.
01-28-2010 03:40 PM
Dunno... mono is okay. You can get kidney function checked before and post-cycle. Its an interesting idea that it could accelerate dehydration.
Originally Posted by AaronJMUSMC
01-28-2010 06:23 PM
You are wrong as hell man!!! Creatine only puts stress on a rare amount of peoples kidneys due to creatinine levels.. Creatine does not dehydrate the soldier, the soldier dehydrates himself; you should be drinking a gallon a day.. Whey helps you stay hydrated better. Stop throwing out opinions without backing yourself with research. If that soldier fell out, it was because of their mental readiness or lack of drinking water.
Originally Posted by AaronJMUSMC
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