Stew Smith's Downloadable Workout Series The US Army Ranger and Special Forces Workout

63 Pages·2008·2.83 MB·English

Stew Smith’s Downloadable Workout Series

The U.S. Army Ranger and
Special Forces Workout

Waiver of Liability

What you are about to undertake is an advanced fitness program.
Injuries may occur in any workout program as with this specific
program written by Stew Smith. By downloading the program, you
are waiving any liability to Stew Smith or StewSmith.com. This is a
recommended program that has worked for many others. It may not
be right for you. It is recommended that you consult a physician
before undertaking any new fitness regimen.
Table of Contents

About the Author

Introduction

Stretching Program

Exercises Explained

Workouts Explained

Nutrition Tips

Swimming Tips

FAQ Section

The Ten Week Workout
Stew Smith’s Military Fitness Series
An S. Smith Publication / 2005
Copyright © 2006 by StewSmith.com LLC

No part of this book may be reproduced or transmitted in
any form or by any means, electronic or mechanical,
including photocopying, recording, or by any information
storage and retrieval system, without permission in
writing from the publisher.

Library of Congress Cataloging-in-Publication Data
Stew Smith ISBN 978-0-9769320-6-7
SSmith Publications LLC, P.O. Box 122, Severna Park,
MD 21146
1 2 3 4 5 6 7 8 9 0
About the Author – Stew Smith C.S.C.S.

Former Navy Lieutenant Stew
Smith graduated from the United States
Naval Academy in 1991 and Basic
Underwater Demolition/SEAL (BUD/S)
training, (Class 182). He has written
workouts that prepare future BUD/S
students for BUD/S since 1991, which
are still in use today by SEAL recruiters
- The BUD/S Warning Order and the
books "The Complete Guide to Navy
SEAL Fitness” and “Maximum
Fitness."

Stew Smith served in the Naval
Academy Physical Education
Department and ran the remedial
programs that included running, swimming, and calisthenics. Now he
writes about fitness and acing physical fitness tests and is certified by the
world renowned National Strength and Conditioning Association as a
CSCS – Certified Strength and Conditioning Specialist. The following list
is the six published books he has written and the twenty-five eBooks to his
credit as well. All books and eBooks are fitness related and are simply
written accounts of his experience as a trainer and his own athletic history.
These books and eBooks can take you from beginner to a combat
conditioned veteran. Let these workouts assist you in becoming a better
fighter or athlete.

Stew Smith’s Published Books
The Complete Guide to Navy SEAL Fitness
Maximum Fitness – The Complete Guide to Navy SEAL Cross-training
Common Sense Self Defense
The Special Operations Workout
The TV Watchers Workout
The SWAT Workout
The Complete List of Stew Smith’s eBooks:

General Fitness and Nutritional Guides for Everyone
The 45 Day Beginner Guide to Fitness
The 45 Day Intermediate Guide to Fitness
The Six Week Advanced Weights and PT Program
The Diabetic Prevention Workout / Diet
The Teenaged Athlete Workout
The Busy Executive Workout Routine

The Military Physical Fitness Workouts
Advanced Combat Conditioning Workout
Navy SEAL Workout Phase 1 – Beginner Weeks 1-6
Navy SEAL Workout Phase 2 - Intermediate Weeks 1-6
Navy SEAL Workout Phase 3 – Advanced Weeks 7-12
Navy SEAL Workout Phase 4 – Grinder PT –4 weeks before Hell Week
Navy SWCC Workout
Navy OCS Workout
Air Force OTS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The Army PFT Workout
The Army Air Assault School Workout
The Army Airborne Workout
The Army Special Forces / Ranger Workout – Phase 1 & 2
USMC RECON Workout Phase 1 & 2
USMC OCS / TBS Workout
Air Force PJ / CCT Workout
US Coast Guard Helicopter Rescue Swimmer and Navy SAR Workout

The Law Enforcement Physical Fitness Test Workouts
The FBI Academy Workout
The PFT Bible Workout
The DEA Workout
The FLETC Workout – Ace the PEB / ATF Agent / Border Patrol
The State / Local Police Academy Workout
The Public Safety Diver Workout
The Fire Fighter Workout
Stew Smith’s eBooks are sold on the following sites:

www.stewsmith.com
www.heroesoftomorrow.org
www.military.com
www.navyseals.com
www.policelink.com

And his published books can be found at local book retailers
as well as www.amazon.com
www.bn.com
www.getfitnow.com

Contact Stew Smith (Email, mail, phone)

As part of the downloadable, you do have access to email me
at anytime and I will answer your questions as soon as
possible. Below are the different ways to contact me for any
of the products and services at www.stewsmith.com.
Mail and email addresses:
StewSmith.com
PO Box 122
Severna Park MD 21146
410-544-0059
Email - [email protected]

© All rights reserved. Any part of this book may NOT be
reproduced without the permission of the author. Any
unauthorized transmission electronic or printed is prohibited.
Army Special Forces / Ranger Introduction
Ever wanted to put on the Army Ranger Tab on your uniform? Here is
what you have to do to become a Ranger. The training is broken up into
three phases: Fort Benning Phase, Mountain Phase, and Florida Phase.
The Benning Phase is executed in two parts and lasts for a total of
20 days. As with most Special Operations units, the first phase is very
physical. You will be required to perform an Army Ranger PFT consisting
of the following:

This is from the Ranger Training Brigade Web Page:

"The Initial Phase is conducted in two parts; the first part, Ranger
Assessment Phase (RAP), is conducted at Camp Rogers in the
Harmony Church area of Fort Benning. This phase consists of a
Ranger Physical Fitness Test:

- requiring 49 push-ups,
- 59 sit-ups,
- an individual 5-mile release run event finished in 40
minutes or less,
- concluding 6 chin-ups.

Other physical requirements and tests:

- Combat water survival test
- Darby Mile Run event
- 5-mile runs
- Terrain runs with the Malvesti obstacle course
- 12-mile foot march
- Night and day land navigation tests

Advanced physical training assures physical and mental endurance
and the stamina required for obtaining basic Ranger characteristics;
commitment, confidence and physical and mental toughness.
Additionally, the student executes demolitions training and airborne
refresher training. Airborne Soldiers will exit from a high
performance aircraft and conduct tactical assembly area procedures.
"

The most important pre-training exercise to do prior to Ranger school is
walking fast in your boots with 50 pounds of weight on your back. You will
do this everyday you are at Ranger School. Running at least 5 miles, 3-4
times a week and swimming in uniform 2-3 times a week is recommended
as well. Pack on a 5-10 pounds of body weight prior to going so you have
a little to lose when you are consuming fewer calories a day.
The second part of First Phase uses obstacle courses and long ruck
marches as a major part of the physical fitness requirements. However,
the fundamentals of patrolling and small unit tactics are the focus of this
part of the Benning Phase. These graded field exercises include ambush
and reconnaissance patrols, close quarters combat, airborne operations,
and air assault operations. The Ranger student must then demonstrate his
expertise through a series of cadre and student led tactical patrol
operations.
The second phase, or Mountain phase last 20 days and nights and
teaches operating in small units while sustaining himself and his
subordinates in the adverse conditions of the mountains. The rugged
terrain, hunger, and sleep deprivation are the biggest causes of emotional
stress that the student encounters. He will eat, sleep and operate in these
conditions for 3 weeks, usually eating no more than 2 MREs a day (Meals
Ready to Eat).
The Third phase, or Florida phase, teaches small boat operations, ship
to shore operations, stream crossing techniques, and skills needed to
survive and operate in a jungle and swamp environment. This phase lasts
16 days and nights and tests the patrolling and leadership techniques of
every Ranger.
Ranger School is a grueling school due to the long hours of walking with
your gear, sleeping in the field and eating 1-2 meals less a day than
normal. Many students lose 20 pounds in the 56 day school. But the
school teaches the Ranger he can overcome insurmountable challenges
while under simulated combat conditions. Ranger school has honed the
professional skills and techniques necessary to conduct small unit
operations. And of course, he can wear the well deserved Ranger Tab on
his shoulder.

Army Special Forces – SFAS Prep

Army Special Forces to include Delta Force, the Army SF - Green Berets,
and Rangers all have a long history of excellence and are performing
brilliantly in the United States’ War against Terrorism all over the world.
Today’s young recruits seeking the honor of wearing the Green Beret have
an extensive training process that begins with a Selection and
Assessment Course. To become a highly trained Army Special Forces
soldier takes over a solid year of intense training. The first step for a
soldier to become a Special Forces operator – or Green Beret - is to
attend the Special Forces Assessment and Selection (SFAS). This
course is a four week “prep” course that is designed to screen, assess and
select soldiers for the Special Forces Qualification Course (SFQC). Many
Rangers attend this training, but it is not mandatory for you to be a Ranger
to strive to wear the Green Beret. It is however, an unwritten rule that you
attend Ranger School prior to becoming SF. To qualify for this training you
must first be:
You Must:
1. Be a male US Citizen
2. Have a GT score of 110 or higher for E-1 to E-3 and a GT
score of 100 for E-4 to E-6
3. Airborne qualified
4. Meet specific physical fitness standards
5. Swim 50m in full BDU prior to SFAS
6. Be a High School graduate or have a GED
7. Able to obtain a SECRET security clearance
8. Score a minimum of 229 points on the Army Physical
Fitness Test (APFT), with No Less than 60 points on any
event, using the Standards for age group 17-21
9. E-1 through E-3 can only have 11C or 11B as a military
occupational specialty.
This program allows the Special Forces instructors an opportunity to
assess each soldier by testing his physical, emotional, and mental
stamina. The program assesses the tactical skills, leadership, physical
fitness, motivation, and the ability to cope with stress of every soldier in a
controlled and subjective environment. This phase helps reduce the
attrition rate and produces only the highest motivated soldiers to attend the
next phase of training – Then the Q course or Qualification Course! The
SFAS also allows each soldier the opportunity to make an educated
decision about SF and his career plan.
The SFAS Program weeds out soldiers who lack the potential to become
Special Forces operators. If you can successfully pass the following tests,
you will be invited to attend the Special Forces Qualification Course:
Psychology Tests Physical Fitness
Swim Test Runs
Obstacle Courses Rucksack Marches
Small Unit Tactics Land Navigation Exercises

The distances and weight carried on rucks increase during the course, so
being prepared mentally and physically for the events cannot be over
emphasized. The program in this book will be able to help you not only
practice land navigation, but provide you with the fitness level and insight
needed in successfully navigating over rough terrain with at least 25 -50
lbs on your back.
After the SFAS, Phase One of training will begin and last 40 days
long in which individual skills are assessed and taught. Such skills are
map reading and land navigation, small units tactics and patrols, and
survival in harsh environments. One of the toughest daily grinds on the
body is the fact that you CANNOT sit down ALL day.
Phase Two of the Army SF training is specialty training and last for 60
days. Training in one of the five specialties also begins in this phase.
These specialties of those who wear the Green Berets are:
1) 18A – Detachment commander where officers learn how to
deploy and use the Special Forces in any area of the world.
This training last for 26 weeks.
2) 18B – Weapons Sergeant – This job specializes in every
weapon the United States utilizes as well as those of enemy
forces. This training lasts for 24 weeks.
3) 18C – Engineer – Construction and explosives are taught in
this specialty. Engineers in the Special Forces Groups are
extremely knowledgeable of demolition techniques and civil
engineering. This is a 24 week course.
4) 18D – Medical - Special Forces medics are among the most
experienced trauma medics who even learn surgery
techniques as well. This is a 57 week course.
5) 18E – Communications - Worldwide communications are
taught in this 32 week course dealing with the latest in
communication technology, encryption and data transfer.
All Army SF are trained in one or more languages. The courses taught at
the Army Language School are: Arabic, Czech, Russian, Korean, Persian,
Polish, Serb-Croat, Tagalog, Thai, French, Spanish, and Portuguese.
As you can see, these are highly trained special operators who also
endure long, physically exerting days while learning this highly complex
course of instruction. The six week workouts will help prepare you
physically for the long days and heavy pack walking and running you will
experience at the Army Special Forces Courses. This program will also
help you the physical demands of another supporting element of Special
Forces – The Army Rangers!
THE RANGER COURSE
The Ranger Course provides tough, realistic training with almost 100%
field instruction. It teaches and develops fighting skills in close combat
and direct fire battle. Selected officer and enlisted personnel will be
challenged by requiring them to perform effectively as small unit leaders in
a realistic tactical environment under mental and physical stress in
simulated combat. Ranger training carries the students through three
phases / environments: wooded, swamp and mountainous. Learning to
plan and conduct infantry, airborne, air assault and amphibious squad and
platoon size combat operations combined with testing every student’s
leadership abilities is the overall goal of Ranger Training.