RASP 1&2 Training Plan

$49.00

  • 6-Week, 5x day/week Plan
  • Testing and progressive training for the RASP APFT
  • Ruck and Run Intensive
  • Includes Swim training and bodyweight smoke efforts
  • Intense core, mobility, and stabilizer strength training for durability
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW

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

WEEKLY SCHEDULE

Monday  Tuesday Wednesday Thursday Fridat Saturday
RASP PFT Work Ruck work Swim/Core RASP PFT Work Ruck work Long Ruck

COMMON QUESTIONS

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.

Good Luck!

Required Equipment

- 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: A GPS enabled watch will make measuring run and ruck distances much easier. (Garmin Forerunner 10 is recommended )

Sample Training

Below is Week 1 from this Training Plan:


*********


SESSION 1
Obj: RASP APFT

Warm up:
3 Rounds

  • 2x DOT Drill

  • 8x Push-Ups

  • 10x Sit-Ups

  • 200m Run

  • Instep Stretch


Training:

(1) 2 min. Max Push-Ups
Rest 5-10 Minutes

(2) 2 min. Max Sit-Ups
Rest 5-10 Minutes

(3) Max reps dead hang
Chin-ups - no time limit, go until exhaustion

(4) 5-Mile Run (timed)
RECORD YOUR SCORES

*********

SESSION 2
Obj: RASP

Ruck Assessment

Training:

(1) 12-mile Ruck for

time.

Load: 35# ruck and

10# rubber rifle,

sledge hammer or

dumbbell.

RECORD FINISH TIME

*********

SESSION 3
Obj: Swim
Assessment/Core/Work Capacity

Warm up:
3 Rounds

  • 50m swim

  • 5x Push-ups

  • 10x Squats

  • 10x Situps

  • Instep Stretch

  • Lat + Pec Stretch


Training:

(1) Swim 250m for time.
RECORD YOUR TIME

(2) 5 Rounds Treading water:
30 sec. Both hands
15 sec. Left Hand only
15 sec. Right Hand only

(3) 10 Rounds for time
5x Burpees
10x Flutter Kicks
10x Squats
5x Lunges

(4) 4 Rounds
10x EOs
10x Toes to Sky
45 sec. Front Bridge
20/20 Standing Founder

(5) 3 Rounds
3/3/3 Toe Touch Complex
Lat + Pec Stretch
Pigeon Stretch

*********

SESSION 4
Obj: RASP APFT
Work (Use Session 1 results)

Warm up:
3 Rounds

  • 2x DOT Drill

  • 8x Push-Ups

  • 10x Sit-Ups

  • 200m Run

  • Instep Stretch


Training:

(1) 4 Rounds, every 60 sec.
30% of max reps Pushups,
then immediately...
Max reps Push-ups in 60 sec.

(2) 4 Rounds, every 60 sec.
30% of max reps Sit-ups
then ...
Max reps Sit-ups in 60 sec.

(3) 4 Rounds, every 90 sec.
30% of max reps Pull-ups
every 60 sec.
Max reps Chin-ups in 60 sec.

(4) 2 Rounds
Run 1.5 miles at Interval Pace based on SESSION 1 5-mile Run Time
Rest 3 Minutes between runs

(5) 3 Rounds
10x Hamstring Hell
60 sec. Farmer’s Carry @ 28kg KB or 65# Dumbbell

*********

SESSION
Obj: RASP Ruck
Work (Use Session 2 results)

(1) 2 Rounds

Ruck 3-Miles at

Interval Pace based on

SESSION 2 finish time.

Load: 35# ruck and

10# rubber rifle,

sledge hammer or

dumbbell.

*********

SESSION 6
Obj: Long Ruck

Ruck 8 miles over

uneven, hilly terrain.

Load: 35# ruck and

10# rubber rifle,

sledge hammer or

dumbbell.

1:40 hr Time Limit
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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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