This 5 Week training program is sport-specifically designed to prepare for and improve your results on the Ranger Physical Assessment (RPA). You’ll train 6 days/week.
This training program has 3 general objectives:
- Increase speed over ground and running-specific fitness
- Improve upper body strength specific to the RPA (Push Up, Sit Up, Pull Up)
- Improve trunk strength (core and low back) via Chassis Integrity efforts
This training plan deploys the RPA and uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
This is Version 1 of the plan, designed in July 2021.
RANGER Physical Assessment
The RPA consists of four assessments:
- 2 Minute Max Push Ups
- 2 Minute Max Sit Ups
- Max Pull Ups (no time limit, but must maintain a hanging position)
- 5 Mile Run for Time
During your assessments in this training plan, ensure you are using perfect form and range of motion. If that means less reps, that’s fine. Proctors of the RPA are notoriously strict – don’t cheat the movements. Leave no doubt that each rep for each assessment exercise is a ‘good’ rep.
- Mon: RPA or Speed over Ground Intervals
- Tue: Bodyweight Strength
- Wed: Speed over Ground Intervals
- Thu: Bodyweight Strength
- Fri: Speed over Ground Intervals
- Sat: Easy Distance Run (6-8 MIles)
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 5 weeks before my RPA?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 5 weeks?
Email email@example.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. 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 runs?
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.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
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.