Plan Focus: RASP 1&2 Training Plan

By Rob Shaul

The RASP 1&2 Training Plan is an 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. Week 6 in the plan is an  unload/taper week – so the plan can be completed directly before you report.

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


  • Monday: RASP PFT Work (Push ups, Sit Ups, Chin Ups, Running)
  • Tuesday: Threshold Ruck Intervals
  • Wednesday: Swim/Mid-Section, Bodyweight Work Capacity Smoker
  • Thursday: RASP PFT Work (Push ups, Sit Ups, Chin Ups, Running)
  • Friday: 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 RASP, 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 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.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.


Subscribe to MTI's Newsletter - BETA