75th Ranger Regiment RASP 1&2 Training Plan
$89.00
- 8-Week, 6x days/week program, specifically designed to prepare athletes for the Army Ranger Assessment and Selection Program (RASP) 1 & 2.
- Designed to be completed 8 weeks directly before selection start week.
- Ruck and Run Intensive
- This training plan is one of the 450+ Plans included with an Athlete’s Subscription.
Description
The following 8-week program is specifically designed to prepare athletes for the Army’s 75th Ranger Regtiment Assessment and Selection Program (RASP) 1 & 2. This plan is designed to be completed the 8 weeks directly prior to your selection start week.
This is a very intense, 6-day a week training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
This program gets progressively harder each week, until Week 8, when the training tapers into selection. Don’t skip ahead! The plan is designed to build upon itself. If you have to miss a training day, start-up back where you left off.
This is Version 3 of the plan, updated in October 2023 to reflect changes to the RASP gate PFT.
Ruck, Run and Swim Intensive
This plan is “sport-specific” to the specific fitness demands you’ll face at the RASP selection – specifically running, swimming and treading water, bodyweight calisthenics, load carry, and rucking. This program has multiple two-a-days, to get the most of the program you will need to make training a priority in your day.
TRAINING SCHEDULE
ASSESSMENTS
The plan includes 4 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:
- Ranger RPFT – Arms Extended Push Ups, Plank, Chin Ups, 5 Mile Run
- 9 mile or 12 Mile Ruck for Time Ruck for Time – The first three weeks of the training plan utilizes a time 9 mile ruck, then builds to a 12 mile ruck. Load: 35# Ruck (dry), 10lb Rubber Rifle, Full Cammies/Boots/Helmet
- Swim Confidence – 250m Swim, Pool Crossing carrying simulated rifle, 15 Min Water Tread
RUN/RUCK/SWIM PROGRESSIONS
The training plan includes scaled paces for your runs, ruck, and swims. These paces are based on your assessment results from the assessments listed above. You’ll take these assessments multiple times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and swimming fitness. The interval distances are shorter and pace faster than the assessment distances and pace.
The running and ruck utilize the MTI Run Calculator, MTI Ruck Calculator, and MTI Swim Calculator which are embedded into the program. Simply input your latest assessment numbers, and the calculators will provide the assigned pace.
SOME ADVICE…
- Be sure to do all the swimming required by the plan in full cammies. Tailor cammie trousers so they end at the ankle will make them much easier to swim/tread water in.
- Test personal nutrition strategies as you work through the plan – you’ll need to refuel during many of these training sessions. Most proven are energy gels and electrolyte drinks. You need to find a gel or something else you can eat on the go and keep down under stress. Find the gel or product that works for you during this train up.
- Ruck Intervals should be completed on a relatively flat surface (trails are better than roads). The longer rucks should be completed on varying terrain.
REQUIRED EQUIPMENT
This is a limited equipment training plan. Below is the required equipment.
- Ruck with 45# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
- Pull Up Bar
- 16-18” Bench for Step Ups
- 60# Sandbag
- Swimming Pool, Swimming Goggles
- Waterproof Stopwatch with repeating countdown timer
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What if I have less than 8 weeks before my selection date?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 8 weeks?
Email coach@mtntactical.com with the time you have and we will advise.
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 A&S. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for rucks?
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.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
More Questions?
Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Ruck with 45# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
- Pull Up Bar
- 16-18” Bench for Step Ups
- 60# Sandbag
- Swimming Pool, Swimming Goggles
- Waterproof Stopwatch with repeating countdown timer
Sample Training
Below is the First Week from this Training Plan:
**************
MONDAY
SESSION 1
Obj: RASP Fitness Test (RFT) #1
Uniform: Gym Gear
Warm Up:
3 Rounds
- 200m Run (increase pace each round)
- 5x Hand Release-Arms Extended Push Ups
- 10x Sit Ups
- Instep Complex
- Lat + Pec Stretch
Training
(1) Max Reps Hand Release-Arms Extended Push Ups in 2 minutes
Rest 5 Minutes
(2) Max Plank for Time
Rest 5 Minutes
Rest 5 Minutes
(4) 5 Mile Run for Time
RECORD ALL SCORES & FINISH TIMES
Comments:
Minimum RASP Standards:
- Push Ups: 41x
- Plank: 2:35
- Chin Ups: 6
- 5-Mile Run: Under 40 min
***************
TUESDAY
SESSION 2
Obj: 9-Mile Ruck Assessment
Warm Up:
3 Rounds
- 200m Run
- 5x Hand Release-Arms Extended Push Ups
- 10x Sit Ups
- Instep Complex
- Lat + Pec Stretch
Uniform: Cammies, Helmet, Boots, LBE, Rubber Rifle
Training:
(1) 9-Mile Ruck for Time
Ruck loaded with 35# dry (no water weight) carrying a 10# rubber rifle or Sledge
RECORD FINISH TIME
(2) 2 Rounds
- Toe Touch Complex
- Hip Flexor Stretch
- Foam Roll Legs, Low Back
***************
WEDNESDAY
SESSION 3
Obj: Water Confidence Assessment #1
Uniform: Cammies
Training:
(1) 250m Swim for Time (stroke of choice)
RECORD SWIM TIME
Rest 5 Minutes
(2) 50m Swim with one arm out of the water carrying a rubber rifle or 10# dumbbell
(PASS/FAIL)
(3) 15 Minute Water Tread in cammie top and bottom
(PASS/FAIL)
***************
THURSDAY
SESSION 4: 2-A-Day
AM SESSION
Obj: Bodyweight Strength, Run Intervals
Warm Up:
3 Rounds
- 200m Run (increase pace each round)
- 5x Hand Release-Arms Extended Push Ups
- 10x Sit Ups
- Instep Complex
- Lat + Pec Stretch
Uniform: PT Gear
Training:
(1) 6 Rounds, every 75 sec.
- 30% of your Max Reps Hand Release-Arms Extended Push Ups from RFT #1
Say your RFT #1 Push Up score was 45. 30% of 45 = .3 x 45 = 13.5 or 14x (round up). Set a repeating countdown timer for 75 seconds. On "go" complete 14 Push Ups. The faster you finish, the more rest you get before beginning the next round (at 75 seconds).
(2) 6 Rounds
- 30% Max Plank Time from RFT #1
- Rest 30 Seconds.
Example: You scored a 3:15 max effort Plank for your RFT #1.
3:15 = 3 x 60 = 180 + 15 = 195 seconds. 195 x .3 = 58.5 or 59 seconds (round up). For Part (2) do ...
6 Rounds
- 59 second Plank
- 30 Seconds Rest
(3) 6 Rounds, every 75 sec.
(4) 2 Rounds
- Run 2-Miles at the “2-Mile Interval Pace” using your 5-mile Run Finish Time from RFT #1 and the MTI Running Calculator
- Rest 10 Minutes between efforts
[calculator name="Run"]
__________________
PM SESSION
Obj: Ruck Intervals
Uniform: Cammies, Helmet, Boots, LBE, Rubber Rifle
Training:
(1) 2 Rounds
- Ruck 3 Miles @ 35# (dry, no water weight) and 10# rubber rifle or sledge. Find your "3-Mile Interval Pace" using your Ruck Assessment #1 Finish Time and the MTI Rucking Calculator.
- Rest 15 Minutes between efforts.
[calculator name="Ruck"]
(2) 2 Rounds
- Toe Touch Complex
- Hip Flexor Stretch
- Foam Roll Legs, Low Back
***************
FRIDAY
SESSION 5
Obj: Work Capacity, Chassis Integrity
Uniform: PT Gear
Warm Up:
3 Rounds
- 200m Run
- 5x Hand Release-Arms Extended Push Ups
- 10x Sit Ups
- Instep Complex
- Lat + Pec Stretch
Training:
(1) 5 Rounds
- 8x Sandbag Get Up @ 60#
- 40x Step Ups
- 200m run with 60# Sandbag
(2) 4 Rounds
- 8x Sandbag Good Morning @ 60#
- 20/20 Standing Founder
- 20/20 Low Back Lunge
- 60 sec Sandbag Hold & Farmers Carry
(3) Foam Roll Legs, Low Back
***************
SATURDAY
SESSION 6
Obj: Mini Event
Uniform: Cammie bottoms, Boots, T-Shirt
Warm Up:
3 Rounds
- 200m Run (increase pace each round)
- 5x Hand Release-Arms Extended Push Ups
- 10x Sit Ups
- Instep Complex
- Lat + Pec Stretch
Uniform: PT Gear
Set a Running Clock ....
Training:
(1) Minute 1-20, wearing
Individual Body Armor or 25#
Weight Vest or Back Pack ....
- 50x Step Ups
- Run 400m
(2) Minute 21-40 (no vest)
- Rope Climb or 8x Pull Ups
- 4x Prone to Sprint
(3) Minute 41-60 (no vest)
- 10x Walking Lunges @
- 60# Sandbag
- 5x Pull Up Bar Heel Tap
- Run 200m
Our Stuff Works. Guaranteed.
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- Includes 7 training plans and 52 weeks of training to lead you into selection
- Begins with our Military On Ramp Plan, then proceeds to intense bodyweight training and transitions to gym-based strength, running and rucking
- Packet finishes with selection-specific Ruck Based Selection Training Plan -intense focus on rucking, running, work capacity “smokers”, core strength and durability
- This training plans in the packet are included with the other 250+ MTI Plans that come with an Athlete’s Subscription.
75th Ranger Regiment RASP 1&2 Training Packet
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