Intense, 6 week training program is specifically designed to prepare athletes for Ranger Assessment and Selection Program 1 & 2. The plan is designed to be completed the 6 weeks directly prior to your RASP start date. This is a 6 day/week training plan.
This training plan deploys initial and mid-cycle assessments (RASP PFT, 5-Mile Run, 250m Swim, 12-Mile ruck) and based your follow-on progressions on your initial assessment results. In this way the plan automatically “scales” to your incoming fitness and continues you push you as your fitness improves.
Further, this plan is “sport-specific” to the specific fitness demands of RASP. The plan includes:
- Focused Testing and progressive training for the RASP PFT (Push Ups, Sit Ups, Chin Ups, 5-Mile Run)
- Focus Testing and Swim training for the 250m Timed Swim, and water tread
- Focused Testing and training for the 12-Mile Ruck for Time
- Bodyweight smoke circuits
- Intense core, mobility, and stabilizer strength training for durability
|RASP PFT Work||Ruck work||Swim/Core||RASP PFT Work||Ruck work||Long Ruck|
What equipment is needed to complete this program?
- Pull up bar for Chin ups
- 28kg kettlebell or 65# dumbbell for farmers carries
- Stop Watch with repeating countdown timer (Timex 100-Lap Ironman is best)
- ALICE Ruck or same ruck you will use at selection, 35# of filler 10# Rubber rifle, sledgehammer, or dumbbell.
- Recommended equipment: A GPS enabled watch will make measuring run and ruck distances much easier. (Garmin Forerunner 10 is recommended )
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less than 6 weeks before I start RASP?
Still start at the beginning of this training plan anyway. Skip ahead to Week 6 (unload/taper week) the week directly before RASP.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection event. If you can’t handle the training volume at first, it’s better to cut training sessions short than to take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.