Description
This 5 Week, 6 day/week training program is event-specifically designed to prepare for and improve your results on the proposed Ranger RPA 2.0:
Uniform: Cammies and Boots
- Run 1 Mile
- 6x Strict Chin Ups (Palms toward face)
- 100m Farmer’s Carry with 2x 40# kettlebells or dumbbells
- 100m Individual Movement Techniques**
- 100m Skedco Drag @ 185#
- Run 2 Miles
RECORD FINISH TIME. PASSING IS UNDER 27 MINUTES.
NOTE: We understand that the RPA 2.0 has been proposed but is still under testing as of August, 2023. So it’s possible this assessment won’t be implemented, and/or there will be changes to the events or 27 minute standard. See above …
This is version 1 of this plan, built August, 2023.
Programming
This training program has 3 specific objectives:
(1) Familiarize yourself with the RPA 2.0 including multiple efforts at the full assessment. You’ll complete the RPA 2.0 every Monday during this 5-week plan.
(2) Increase speed over ground and running-specific fitness. Your running speed for the 3 miles total run in the proposed RPA 2.0 will largely determine your finish time as by time, running will make up most of your finish time. In addition to threshold 800m and 1-mile repeats, you’ll run 4-5 miles at a “moderate pace” on Saturdays.
(3) Improve your max rep Chin Ups. While as proposed the RPA 2.0 requires just 6x chin ups, Ranger School Cadre are notorious for super strict interpretation of “good” reps, and there’s a likely chance you may need to more than 6 chin ups during the assessment.
Weekly Schedule
- Mon: Ranger RPA 2.0
- Tue: RPA Field Work repeats (Farmer Carries, IMT, Skedco Drags)
- Wed: Speed over Ground Intervals
- Thu: RPA Field Work repeats (Farmer Carries, IMT, Skedco Drags)
- Fri: Speed over Ground Intervals
- Sat: Chin Up work and Moderate Pace Run (4-5 miles)
Required Equipment
– Known 800m and 1-mile distances
– Stopwatch with repeating countdown Timer
– Skedco and 185-Pound Load or substitute
– 2x, 40-lb dumbbells or kettlebells
– 100m Known Distance
Common Questions
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 then 5 weeks before my Ranger RPA 2.0?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
Can I see a sample of the training?
Click the “Sample Training” Tab to see the entire first week of programming.
What if I have more than 5 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. 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 lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What about nutrition?
Here are our nutritional recommendations:
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.